Week One: Coming Home to Yourself
Welcome to Week One
This week is all about awareness without judgment. It’s about gently returning to yourself — not through force or fixing, but through soft, conscious attention.
If you find yourself stuck in loops of people-pleasing, chasing external validation, running away from discomfort, or needing something outside of you to feel better — you’re not alone, first and foremost I am right there with you. These patterns often arise from pain, and for a long time, they’ve served to protect. But now, together, we are ready to meet them differently.
This is where the work begins — by simply noticing and gently trying to switch the narrative.
The Invitation: Become the Quiet Observer
Your invitation in week one is to become the quiet observer of your internal world.
Rather than reacting to urges, cravings, spirals of thought, or shame — try meeting them with presence. These patterns are not flaws; they’re protective adaptations. They once kept you safe. This week, try to see them not as personal failures, but as signals. Signals that something inside is asking to be seen, heard, and soothed — not avoided.
This is not about doing everything perfectly. It’s about creating a pause — even a moment — between the urge and the action. Even when you react or spiral, bringing awareness to what happened is still part of the practice. This is the first step to change.
Simple Foundations to Keep in Mind
So in Week One, lets not overcomplicate, I want you to keep a couple of things in mind if you can:
Create a pause between stimulus and response
Whether it’s overworking, scrolling, or people-pleasing — try to pause for just a few seconds before acting.Sit with hard emotions just a little longer
When a wave of discomfort hits, notice where it lands in your body. Can you breathe into that space for a few moments instead of reaching for something to numb it?
Start a relationship with your inner voice
Begin connecting with the part of you that feels anxious, needy, or reactive. Ask it questions gently, like a child. You may find this part isn’t your current age — it may be a younger part, a scared part or a part that you haven’t even noticed before. Trying listening with compassion.
This Weeks Daily Support Practises
Morning & Evening Check-Ins
For the first week, I want you to get in the habit of asking yourself a couple of questions, morning and night if you can. You can answer these by writing in your journal, speaking them out loud or whatever way works for you.
What part of me is present right now?
What is currently going on in my mind, would it help me to write it out or record it so it can feel a little better and not have to stay in my mind
What do I need? How can I make this voice feel a little bit better, how can I be there?
The 90-Second Pause
This one might feel difficult at first — especially when it comes to urges around food, scrolling, perfectionism, or seeking validation — but this is where real change begins. The invitation is to pause.
Place a hand on your heart. Take a breath.
You can even set a timer for 90 seconds to guide you.
Just notice what comes up in the stillness. There’s no need to fix or judge — only to witness.
What am I actually feeling?
What am I looking for in this moment?
What could I do for myself instead?
A daily practice to reconnect with you
When you feel overwhelmed, overstimulated, or unsettled, it can be hard to make clear, grounded choices. That’s why grounding isn’t about fixing — it’s about returning. Returning to presence. Returning to yourself.
Each day, try one simple practice:
A slow walk.
Gentle stretching.
A few deep breaths.
Lying on the floor with your legs up the wall.
Shaking out your body.
Placing a hand on your heart and simply being still.
Let it be uncomplicated. Let it be honest.
This is about meeting yourself exactly where you are.
Showing your body: I’m here, I care.
It's not about doing more — it’s about pausing for long enough to feel.
To sit with yourself for just a moment longer than you did yesterday.
These aren’t tasks or self-improvement goals — they’re invitations.
Small, loving cues that whisper:
You’re here now. And it’s safe to stay.
End of Week Journal Prompts
As Week One closes, take time to reflect — gently and honestly.
Choose your own way to keep your answers to the prompts below. By the end of the six weeks, you’ll have a record to look back on — something to witness your growth.
This could be a document if you prefer typing (like I do), a beautiful journal, or even a voice note. Choose any form that feels most natural to you.
Make it a ritual: light a candle, take a deep breath, and write whatever comes.
What patterns did I notice this week? Did I identify any reason why these patterns were created in the first place?
What was harder than I expected, and how did I meet that experience?
Was there a practice that helped me pause or soften, even for a moment? Was there a practice that didn’t work for me?
What did I learn more from the voice inside me? Is there a certain voice that comes up the most? How can I support it more?
What am I proud of, even if it felt small or invisible?
