👨🎓 NSM CURRICULUM OUTLINE
Circle Pre-Recorded Sessions
Live Mentor Sessions + Q&A’s
Not Yet Published
🧰 NSM INTERNAL HQ
Choose Your Own Adventure mini-lessons to dip in and out of once you’ve completed the core NSM journey.
Curriculum Overview for Landing Page (to be updated)
ONBOARDING: How to Take This Course (link)
👨🏫 Welcome to NSM: thank you for being here
👨🎓 How to Take this Course: four principles that will help you make the most of this course
🙋♂️ A Note on Calibrating Expectations: four notes from Jonny
🫁 What is Nervous System Mastery: what are we actually learning here anyway?
📽️ Jonny’s Story: moving through grief and discovering a new way of being in the world
⭕ Circle Community: introduce yourself to fellow NSM participants stating your intention + curiosity.
🛒 Recommended Purchases: research-backed products for nervous system support
WEEK 1: Nervous System Fundamentals (link)
🔺 The ‘R-ISE’ Framework: the ‘R.I.S.E. out of Reactivity’ core framework underpinning your journey towards nervous system mastery.
💁♂️ Tale of Two Nervous Systems: understanding how your life will be transformed by greater nervous system regulation.
🚦 Three Nervous System Operating Modes: seeing your world through the lens of polyvagal theory.
📝 Future Self Journal Prompt: a powerful journaling prompt to seek wisdom from your old self, get clear on your intentions and give yourself full permission to invest time into this exploration. Write this using Futureme.org
🫁 Revving the Engine // Experience + feel the difference in your body in the full spectrum of the nervous system.
WEEK 2: Interoception vs. Reactivity (link)
😡 Neuroscience of Reactivity: understanding what happens when our fight/flight response takes over and we fall into limbic hijack.
🤔 The Choice-Point Framework: catching early signs of reactive tendencies before they escalate past the point of no return.
🧠 Deconstructing Interoception: five ways to ‘taste your own inner landscape’ with somatic listening practices.
😠 What is Your Reactivity Costing You? // radical self-enquiry on how decisions made from reactivity are negatively impacting your life.
💨 3-0 Breaths // daily interoceptive practice for the first thirty breaths of your day after waking.
💢 Somatic Mapping: using interoception to track, sense + feel signs of reactivity, fear + stress in the body.
WEEK 3: Cultivate Calm (link)
⚖️ Intentional vs. Unconscious Self-Regulation: exploring our tendencies for up + down-regulation of our nervous systems.
🪣 State Change Buckets: learning the three ways in which humans shift their state: top-down, bottom-up & outside-in.
💡 Pre-empting Reactivity: in situations with high emotional charge, learn to recognise ‘dorsal shutdown’ to cultivate greater agency amidst challenging situations.
📝 Self-Regulation Enquiry: exploring pattens + tendencies towards unhealthy or unconscious habitual self-regulation.
🚨 SOS Button: Grounding intensity using ‘5-4-3-2-1’, posture shifts + the 'Physiological Sigh'
🌬️ Real-time Down-regulation: working with alternate nostril breathing + VOO-HUM
WEEK 4: Environment Redesign (link)
👪 Support Structures: recruiting friends, family and mentors to support your learning.
〽️ The Shape of Your Day: Taking an inventory of the transition points during your daily life.
⌚ Working with Wearables: assessing pros+cons of using technology to track Heart Rate Variability (HRV) + sleep metrics (+studies)
🏡 Sensory + Environmental Audit: setting up your home + work environment to be conducive for nervous system flourishing.
🛏️ Non-Sleep-Deep-Rest Protocols: evidence-based benefits of strategically timed naps (yes naps!)
WEEK 5: Emotional Mastery (link)
⛈️ Emotional Neuroscience 101: exploring the distinction between emotions vs. sensations and what we can learn from recent literature.
🚰 Un-kinking the Emotional Hosepipe: exploring so-called ‘negative emotions’ and the value in expanding our emotional literacy.
🙅♂️ Barriers to Resilience: using self-enquiry journaling to unpack fixed mindset beliefs that keep us stuck in reactivity or shutdown.
📝 What gets in the way? // choose an emotion to work with for the week and ask what gets in the way of inviting this sensation in?
💢 Emotional Clearing: self-guiding through expressing or feeling into stuck emotion
NSM VAULT: Advanced Content (link)
🛒 Purchase Recommendations
🎙️ Podcast + Book recommendations