This week centers on the body’s response to trauma, helping you manage symptoms like anxiety, panic attacks, and chronic pain. Through specialized yoga, breathing techniques, and vagal toning, you’ll learn ways to soothe the nervous system, release tension, and improve sleep. Reconnect with your body, finding relief and stability to support ongoing healing.

1. They help you cultivate bodily awareness and recognize how emotions feel in your body.
2. They help you to release the somatic symptoms of trauma. Research shows that the feelings of trauma can settle into the body, producing physical pain.
3. They help you release tension. Beyond releasing somatic symptoms of trauma, these simple exercises target the areas of your body where you hold tension, allowing you to loosen and relieve some of that pain.

Building resilience is key to healing. Through creative practices like Neurographic art, mandala creation, and affirmation art, you’ll strengthen your inner spirit, promote positive self-talk, and connect with symbols of safety and peace. This week is about fortifying your emotional core, bringing awareness to how small actions can foster greater mental resilience.

• Strengthening your inner spirit allows you to handle challenges with a renewed sense of peace and stability. You’ll find comfort in knowing you have the tools to stay grounded during tough times.

• Cultivating positive self-talk will empower you to face each day with a hopeful mindset. By practicing affirmation art, you’ll create a foundation of self-belief and encouragement to draw upon when you need it most.

• Creating symbols of safety helps anchor you in moments of stress. As you connect with these symbols, you’ll feel more secure and prepared to move forward with resilience and calm.

Learn how self-care can become a healing ritual. This week, you’ll explore unique activities like creating Basotho blankets, crafting dolls, and designing personal safe spaces. These experiences deepen self-connection, helping you nurture your soul through art, reflection, and the comforting knowledge of self-compassion.

• Knowing your limits will help you be more in tune with yourself and your abilities. You’ll learn when to stop and rest to avoid burnout and exhaustion.
• Gaining more confidence, knowing that you have it handled and you’ll always find a way through whatever you're facing.
• Moving forward from mistakes becomes more natural when you learn to trust your intuition and inner guidance. You’ll learn not to dwell on things and catastrophize but to live in the now.

In this final week, you’ll set the foundation for lasting change. With exercises on building consistency and envisioning your future self, you’ll reflect on your journey and plan ways to integrate these lessons into daily life. This week encourages sustainable growth, giving you the tools to live aligned with your most resilient and healed self.

On the first step of the journey, Dr. Kim provides seven exercises that she designed to calm the nervous system. These exercises will help activate the parasympathetic nervous system through the vagus nerve and achieve inner peace and safety.

Exercises include:

• Rainbow orienting–Learning to turn the head back and forth, using the brain stem (which engages to look for danger) to send signals of safety to the brain. Turning your head side to side, you’ll notice three red things, three orange things, three yellow things, and so on. This visual acknowledgment, coupled with the utilization of the brain stem, takes your feelings of safety to the next level.
• Havening–A technique that incorporates all the senses to invoke a feeling of calm. You begin with something simple like rubbing your arms up and down, then visualizing yourself on a staircase, rolling your eyes in a circle, humming a simple tune, and soothing your body with gentle strokes. This technique incorporates the senses to bring your body a feeling of calm and security.
• Progressive relaxation–A technique that focuses on tensing and releasing your body’s muscles, one by one, to promote complete body relief. For example, you begin by clenching your toes for five seconds, then releasing them. Next, you’ll move to your calves: tense them for five seconds and release. Continue up your body, tensing and releasing all your muscle groups to summon a powerful relaxation.

In your second week of these additional techniques, we'll introduce you to seven gentle exercises designed to support the release of trauma stored within the body.

No, these exercises won’t ask you to revisit or relive past traumatic events.

Instead, the focus will be on connecting with your body in the present moment, using soft, flowing spinal movements. These practices are beneficial because:

• They help you develop a greater awareness of your body and identify how emotions manifest physically.
• They assist in addressing the physical effects of trauma, as unresolved emotional pain can often present as bodily discomfort.
• They provide relief by targeting areas of stored tension, helping to relax and ease associated pain.

In the second-to-last week of the program, we’ll share seven exercises focused on helping you reconnect with your sense of self-agency. Rediscovering trust in yourself and your abilities can bring transformative benefits, such as:

• Developing a clearer understanding of your personal limits, allowing you to listen to your needs, rest when required, and prevent exhaustion.
• Building confidence by recognizing your capacity to handle challenges and find solutions, no matter the circumstances.
• Learning to move on from past mistakes with greater ease by trusting your intuition and focusing on the present moment, rather than fixating on "what ifs" or worst-case scenarios.

In the final week, We’ll provide seven exercises designed to gently guide you away from living in fear. 

We’ll work on making some transformations to turn uncomfortable feelings into feelings that point you in the right direction:

Fear 👉 Curiosity and desire to learn.

Anxiety 👉 Helpful signal that alerts you to things you should be aware of instead of a curse that causes you constant panic.

Depression 👉 Indication that you need to slow down and evaluate what your body and soul need.