Part one: the map. Your nervous system in plain language. The window of capacity, why your state writes your thoughts before you have thought them, and how to name where you are without judgement.

Part two: when everything is too much. Eight practices for the racing body. Each takes one to five minutes, needs no equipment, and most are invisible to the people around you. For the meeting, the school run, the 3am ceiling.

Part three: when everything is too little. Seven practices for numbness, heaviness and shutdown. Built on one principle the wellness world keeps getting wrong: when you are shut down, do less than you think you need to. Twenty per cent effort. The way back up is gentle or it does not work.

Part four: your regulating resources map. Not my list of what should help you. A guided tool for building your own map of what actually settles you, rouses you and brings you back. On your own, with others, and through the wider circle of land, ancestors and culture.

Part five: let the good land. Your nervous system is velcro for the bad and teflon for the good. Somatic stitching, a practice I learnt through the work of Linda Thai, teaches your body to keep the good moments, not just survive the hard ones.

Part six: fourteen days of noticing. A two minute daily practice with dated, fillable pages. Because your nervous system trusts repetition, not intensity.

Every practice tells you why it works in one short paragraph, then how to do it in numbered steps, then gives you space to write what you noticed. No 40 minute routines. No equipment.

There is a door for the days that are too much and a door for the days that are too little. You walk through the one that matches today.

One fillable PDF, 51 pages, A4, designed to be beautiful on screen and in print. 84 typeable fields, so you can fill it in on your laptop or phone, or print it and write by hand. Instant download, yours to return to for good.

People living with anxiety, burnout, overwhelm, numbness or shutdown who are tired of being told to just breathe, and want to understand what their body is doing and what to offer it. You do not need any background in somatics. You do not even need to believe it will work. You just need to be willing to notice.

This workbook is education, not therapy. It does not replace professional support, and if you are in crisis it points you, kindly, towards organisations who can hold that with you. If you want to explore deeper work, you can book a 1:1 with me.

I did not learn this work from a textbook first. I learnt it from a body that braced before the thought arrived. And as I dived in even deeper, I learnt it from my Somatics teacher, Linda Thai, and from other teachers who showed me the way back, and continue to do so. This book draws on the research of Dr Stephen Porges and Dr Dan Siegel, the teaching of Linda Thai, and the work of Stanley Rosenberg and Dr Peter Levine. Everything in it is something I practise, not just something I know.

Take your time. Let your body set the pace.

Suzan ♡