Return to You
Week 4
Remember this program isn’t about doing more, it’s about creating small intentional moments throughout your week. Be curious, take your time, and notice what shifts when you consistently return to these practices.
This week’s focus
Brian Dump
Our minds are not designed to hold onto every thought, task, reminder and worry all at once. When we try to keep everything in our heads it can leave us feeling mentally cluttered, overwhelmed or constantly on.
Take 5-10minutes to write down everythings that’s on your mind. Your to-do list, worries, reminders, ideas, anything that is taking up mental space. There’s no need to organise or solve, the goal is to simply get it out of your head and onto paper.
This week’s practice
Extending the exhale
The way we breathe can directly influence the way we feel. A longer exhale signals safety to your nervous system and can help shift the body into a calmer, more regulated state. This gentle practice helps to activate the parasympathetic nervous system.
As you move through this practice listen to the capacity of your breath, at any point you feel it create tension or stress within the body shorten the count. Your capacity may change day to day.
Remember
You don’t need to master every practice in this program. Over the next 6 weeks, you’re building your own nervous system toolkit. Some practices will feel more helpful than others, and that’s exactly what we’re looking for.
Keep the ones that work for you. Leave the ones that don’t.
This is about you discovering what helps you return to yourself.