No. This is not more healing. The course assumes you've already done the awareness work — therapy, somatics, plant medicine, breathwork, whatever your path has been. Integration Foundations is what comes after. It's behavioural training for your nervous system, not more insight for your mind. You're not going to be unpacking your childhood again. You're going to be catching your patterns in real time, in your actual life, and learning to stay with yourself when the old version of you would have backed out.

Somatic work helps you feel your nervous system. Nervous system coaching helps you understand and regulate it. Both are valuable, and if you've done them you'll get more out of this course because of it. What Integration Foundations adds is the behavioural layer — the part where awareness of your nervous system becomes new behaviour under pressure. Most somatic work stops at regulation. This work picks up where regulation ends and starts training the new identity in real life.

About 10 minutes a day. Each week has one video (around 22 minutes), an MP3 of the same content for listening on a walk or in the car, a short workbook, and a daily tracker. The tracker is where most of the work happens — and you fill it in at night, usually in under five minutes. The course is specifically designed to fit into your existing life, not to add another thing you have to make time for. You'll be doing most of the work while you're already living your life — noticing your reactions as they happen.

Yes. This course works in small increments. It starts at the level of sending your coffee back when it's wrong. Saying no to your mother on a Sunday. Noticing the drop in your stomach during a meeting and staying with it for two more seconds before you spiral. It doesn't matter how complex your situation is — the work is the same. The reps are the same. Your nervous system updates the same way mine does, and the same way every woman's does. There is no version of you that is too complicated for this work.

You get lifetime access to the course. You move at your own pace. If life gets in the way and you need to pause, the work waits for you. That said — I built it as a six-week sequence on purpose. Each week builds on the one before. You'll get the most out of it if you commit to working through it in order, even if your six weeks turns into eight or ten in practice. The point isn't speed. The point is that you actually do it.

By the end of week three, your behaviour shifts from unconscious to conscious — you'll be catching your patterns as they happen, not afterwards. By the end of week five, you'll have mapped both your current default behaviour and the behaviour of the woman you're becoming. By week six, you'll have started actively practising new behaviour in real situations. None of this is dramatic. There's no breakthrough moment. What changes is the small moments — and over six weeks, those small moments start adding up into a different life.