ORIENTATION

👨‍🏫  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

THEORY

🔺  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.

PERSONAL EXPLORATION

📝  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

GUIDED PROTOCOL

🫁  Revving the Engine // Experience + feel the difference in your body in the full spectrum of the nervous system.

THEORY

😡  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.

PERSONAL EXPLORATION

😠  What is Your Reactivity Costing You? // radical self-enquiry on how decisions made from reactivity are negatively impacting your life.

GUIDED PROTOCOLS

💨  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.

THEORY

⚖️ 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.

PERSONAL EXPLORATION

📝  Self-Regulation Enquiry: exploring pattens + tendencies towards unhealthy or unconscious habitual self-regulation.

GUIDED PROTOCOLS

🚨  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

THEORY

👪  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)

PERSONAL EXPLORATION

🏡 Sensory + Environmental Audit: setting up your home + work environment to be conducive for nervous system flourishing.

GUIDED PROTOCOL

🛏️ Non-Sleep-Deep-Rest Protocols: evidence-based benefits of strategically timed naps (yes naps!)

THEORY

⛈️  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.

PERSONAL EXPLORATION

📝  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?

GUIDED PROTOCOL

💢  Emotional Clearing: self-guiding through expressing or feeling into stuck emotion

🛒 Purchase Recommendations

🎙️ Podcast + Book recommendations