Rest, Regulate & Reconnect

 

::Rest, regulate & Reconnect::

This four-week journey is an invitation to slow down, listen inward, and come back into relationship with yourself. Through nervous-system–informed reflection, gentle embodiment practices, and guided contemplation, you’ll explore what it means to feel safe in your body, alive in your days, and connected to what truly matters.

Each week offers spacious prompts, daily quotes, and simple practices designed to support regulation without forcing change. With bi-weekly virtual Stretch & Sit sessions and a closing one-on-one check-in, this course balances depth with ease—meeting you exactly where you are.

This is not about fixing yourself or striving for a better version. It’s about settling, reconnecting, and allowing clarity, creativity, and trust to emerge naturally.

For those craving steadiness, meaning, and a softer way back to themselves.

How the Course Works

Rest, Regulate & Reconnect is primarily self-directed, allowing you to move at your own pace and integrate the material into your real life. You’ll receive weekly reflection questions and daily contemplations that can be engaged with in as little or as much depth as feels right for you.

At the same time, the course is held with gentle accountability and live connection. Bi-weekly Stretch & Sit classes on Zoom and recorded) offer shared practice, grounding, and embodied support, helping the work land in the body—not just the mind. These live sessions create rhythm and continuity without pressure to perform or keep up.

Accountability is also supported through the final reflection piece and the option of a one-on-one check-in at the end of the course, offering space to integrate insights and clarify what you’re taking forward.

This structure is intentional: enough flexibility to honour your nervous system, and enough connection to help you stay engaged, supported, and not alone in the process.

What’s Included

  • Sunday evening reflection questions (weekly)

  • Daily quotes or contemplations (sent Monday–Friday)

  • Bi-weekly Stretch & Sit sessions (2 total - 1 hour each by Zoom - recorded if missed)

  • One 30-minute individual check-in with Sofia at course completion

  • Final written reflection piece submitted to Sofia

This course is reflective, embodied, and spacious — designed to meet you where you are.

Weekly Themes & Flow

Week 1: The Nervous System — Safety & Regulation

Theme: Creating internal safety and learning to listen to the body.

Sunday Reflection Question Example: What helps me settle — even a little?
Daily Quotes: Short contemplations on regulation, rest, boundaries, and self-attunement.

Focus

  • Awareness without fixing

  • Co-regulation and self-soothing

  • Honouring limits and capacity

Week 2: Feeling Alive — Presence & Sensation

Theme: Reconnecting with aliveness, pleasure, and vitality.

Sunday Reflection Question Example: When do I feel most like myself?

Daily Quotes: Reflections on embodiment, sensation, joy, grief, and being awake inside daily life.

Stretch & Sit Session #1
A gentle movement + meditation practice focused on:

  • Opening the body

  • Tracking sensation

  • Letting aliveness move through without forcing it

Week 3: Awakening Inspiration & Creativity

Theme: Listening for what wants to emerge.

Sunday Reflection Question Example: What wants expression right now?

Daily Quotes: Contemplations on creativity, longing, rest, play, and meaning.

Focus

  • Creativity beyond productivity

  • Trusting small impulses

  • Allowing inspiration rather than chasing it

Week 4: Integration — Meaning, Direction & Trust

Theme: Weaving insight into daily life.

Sunday Reflection Question Example: What kind of relationship do I want with myself now?

Daily Quotes: Reflections on integration, impermanence, trust, and ongoing practice.

Stretch & Sit Session #2
A grounding, integrative practice focused on:

  • Settling insight into the body

  • Letting clarity land gently

  • Ending with steadiness and self-trust

Final Reflection Piece

Participants are invited to write a short reflection (1–2 pages) exploring:

  • What they learned about themselves

  • What changed internally

  • What they are taking forward

This is shared privately with Sofia as part of the integration process.

Individual Check-In

Each participant is offered a 30-minute one-on-one session with Sofia after the course to:

  • Reflect on insights

  • Clarify next steps

  • Receive personalized support and integration

Who This Is For

  • Those craving spacious reflection without pressure

  • People navigating change, transition, or quiet questioning

  • Anyone wanting nervous-system-informed introspection

  • Those seeking meaning without spiritual bypassing

No prior experience required — just curiosity and a willingness to listen inward.

Sign up by sending e-transfer $120 to: Sofiaformanholistic@gmail.com