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WELCOME TO YOUR PERSONALIZED 6-week Embodiment Course

Restore

Exercises

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Your Embodiment Journey

In today’s society, it can be hard to fully love our bodies or feel good within them.

There are all kinds of external influences that shape how you think, feel, and move through life. The moments where you feel safe and comfortable —let alone  fully free and amazing —can be fleeting. It’s easy to let your body’s innate gifts and desires get buried under insecurity, stress, overwhelm, and the demands of daily life. You might find yourself censoring your full expression or limiting your satisfaction due to judgment, shame, or perceived limitations.

We’ve got just the thing for you. This embodiment program is an inward-focused path that restores balance in an outward-focused world. By enlivening your body’s wisdom, resilience and comfort, you’ll remember how powerful you are.

In today’s society, it can be hard to fully love our bodies or feel good within them.

There are all kinds of external influences that shape how you think, feel, and move through life. The moments where you feel safe and comfortable —let alone  fully free and amazing —can be fleeting. It’s easy to let your body’s innate gifts and desires get buried under insecurity, stress, overwhelm, and the demands of daily life. You might find yourself censoring your full expression or limiting your satisfaction due to judgment, shame, or perceived limitations.

We’ve got just the thing for you. This embodiment program is an inward-focused path that restores balance in an outward-focused world. By enlivening your body’s wisdom, resilience and comfort, you’ll remember how powerful you are.

By the End

You’ll move through life with renewed confidence and ease, feeling fully present in your body. Throughout this transformative journey, we will help you to:

  • Recharge your energy by embracing new possibilities
  • Release the weight and tension holding you back with gratitude
  • Develop self-agency by improving both verbal and non-verbal communication
  • Deepen your ability to regulate your nervous system and feel at ease in your body
  • Restore harmony by resolving inner conflicts and self-criticism
  • Regain trust and clarity by staying present and listening to your body’s feedback
  • Build resilience by reconnecting with your natural physical, emotional, and mental strength
  • Recharge your energy by embracing new possibilities
  • Release the weight and tension holding you back with gratitude
  • Develop self-agency by improving both verbal and non-verbal communication.
  • Deepen your ability to regulate your nervous system and feel at ease in your body
  • Restore harmonyby resolving inner conflicts and self-criticism
  • Regain trust and clarity by staying present and listening to your body’s feedback
  • Build resilience by reconnecting with your natural physical, emotional, and mental strength.

Here are a few pro-tips to get the most out of your recovery protocol:

  • Embrace Imperfection.

    You can’t get this wrong! There’s no “right” way to do you, so let go of perfection or expectations and jump in. There’s always something to be learned. 

  • Put it on the calendar.

    Self-care is often the first thing to get pushed aside, but if you don’t prioritize it, no one else will. You’re free to schedule these daily exercises and classes as you see fit. We suggest planning them in advance to ensure you’re dedicating the time. The key is commitment—it’s how you build trust in yourself. Make self-care a non-negotiable!

  • If you miss a day, no problem!

    Just hop back on the horse as soon as you can. With this 6-week curriculum, you have a toolbox for life, not just a temporary fix.

  • Atmosphere changes everything.

    Create a sanctuary for your practice. A calm and soothing environment supports your personal exploration. Whether or not you physically take up space, having a space where you feel free to do so is important. This goes for the daily exercises too. Bonus points for making it feel special—candles, cozy blankets, maybe even a projector!

  • Limit distractions or disruptions.

    This is your time—dedicated just for you. Use it to focus on what matters most.

  • Trust your gut!

    If something doesn’t feel right, leave it behind. If it lights you up, dive in even more. You’re the expert on you.

  • Enjoy the music!

    Some of our classes come with embedded playlists, while others use Spotify. We suggest a Spotify Premium account to avoid interruptions and sync up with the class. Check out our music support video.

  • Express yourself.

    Have a journal on hand to document this journey of self-discovery and growth as you make your body your favorite place to be!

  • Meet YOUR body’s needs. For those with impairments or disabilities, feel empowered to make any necessary adjustments or shift focus to create the experience that best serves you.

Your Personalized Plan

Each week of your plan contains 7 days of soulsway classes + 5 quick and powerful recovery exercises. This particular combination of recovery exercises serve to compliment your soulsway practice & address your specific needs for this stage in your journey. 

Restoring POSSIBILITY!

This week is all about possibility! Perspective is everything. We aren’t missing anything, we only think that we are! If you are in need of a reboot, turn inward, to your body…it’s got everything you need. Your breath is a natural power source (did you know it can even create electricity!). Your senses are what enliven you, turn the dial up and watch your creativity, curiosity and satisfaction start to soar. See more and take more…including the space around you…shift your boundaries to suit your needs. You get to not only desire, but declare what you want from this life! Let’s get into it!

This week is all about possibility! Perspective is everything. We often believe we are missing something, but in reality, we already have everything we need. If you’re feeling the need for a reset, turn inward to your body—it’s your greatest resource. Your breath is a natural power source that fuels your entire system, and your senses are what bring you to life. When you focus on them, creativity, curiosity, and satisfaction begin to soar.

Take in more of your surroundings and allow yourself to expand. Adjust your boundaries as needed to create space that serves you. You have the power to not just desire change, but to declare what you want from your life and take the steps to achieve it. Let’s dive in!

We suggest starting your day with the recovery exercise. For each of these exercises, set your timer for 10 minutes and find your most relaxed posture. Dedicate full attention with as little distraction as possible.

We suggest scheduling your Soulsway classes ahead of time. Each class length is listed so you can schedule at a time most conducive for full participation. 

NOTE: Some of our classes make use of an accompanying Spotify playlist. We suggest having a Spotify premium account as to avoid commercial interruption. For further information, please see our music support video.

RECOVERY EXERCISE: Journaling Exercise–Opening Possibility. On this first day, we encourage you to explore the “why” behind your choice to embark on this restorative and enlivening journey of embodiment. This is your opportunity to reflect, take stock, and set your intentions. Remember, the energy you put in is what you’ll get out. Use the prompts below to guide your thoughts and allow yourself the freedom to express whatever comes to mind:

  • How do you feel in your body right now?
  • Why have you decided to begin this journey?
  • Why have you decided to begin this journey?
  • What commitment are you making to yourself to ensure you get the most from this experience?

  • How will you hold yourself accountable along the way? What patterns or habits might you need to change to stay on track?

SOULSWAY CLASS: Welcome Form w/ Janelle (47 mins)

RECOVERY EXERCISE: Discover the magic of your Breath. Our breath does far more than keep us alive! Our breath affects our physical, mental and emotional health and wellbeing. Even so, we often take our breath for granted, paying little attention to it throughout the day. However, bringing mindful attention to breath is one of the foundational elements of most meditative practices. This isn’t just to give our mind a focused point of attention, but rather to synchronize mind/body/soul and bring us into a state of present-moment sensing. When practiced intentionally, breath can be a powerful way to come into connection with our internal body voice, calm our mind, regulate our nervous system, and restore balance with the cyclical nature of each inhale and exhale. 

Set your timer for 10 minutes and begin by simply noticing your breath. Allow yourself to become more and more curious about your breath by finding the depth and length of each inhale and exhale that serve you most. From that place, invite gratitude for your breath as you inhale what you need (oxygen) and exhale what you don’t (carbon dioxide). Thank the brilliance of your breath for all it does for you and its trustworthiness. We encourage you to spend the full allotted 10 minutes here. Often when just when you think you’ve discovered all there is in a breath, something new opens. How far can that space of curiosity and gratitude take you?

SOULSWAY CLASS: Soul Body Scan w/ Alexis (16 mins)

RECOVERY EXERCISE: Discover your body anew through self-touch. Touch, while beneficial and necessary, can also carry a lot of baggage. This week we will focus on unpacking one type—self-touch. This is a great place to start because our earliest instructions are about where, when and how we are “allowed” to touch our own bodies. We adopt those guidelines as the definition of what’s appropriate or inappropriate based on OTHER people’s beliefs and expectations. Our relationship with our own bodies become about avoiding shame or unwanted attention because we need acceptance, safety and love. This all disrupts our ability to unconditionally love and own our bodies. 

Practicing self-touch is about re-establishing yourself through the lens of unconditional love rather than judgment. The right to own your own body. To lay claim to the shape and space you take in the world with care, curiosity and appreciation rather than scrutiny. Each week we will explore a new area of the body, giving time and space to experience every part of you.  

Self Touch: Head, face and neck. Set your times for 10 minutes and find a comfortable posture. Using the exercise from day 1, begin to notice your breath. Become even more curious and invite gratitude for your breath. From this space of gratitude and curiosity, allow yourself to fully explore the terrain of your head, face and neck. Investigate everything your hands come across. The temperature and textures, the curves and the lines, the bone, fascia, muscle and flesh, etc. There is no rush. How deep can you dive into every aspect of your head, face and neck?

SOULSWAY CLASS: Slow/Sense w/ Alexis (33 mins) Spotify playlist

RECOVERY EXERCISE:  Stretch your body, take up the space you deserve. Set your timer for 10 minutes and find a comfortable posture lying down. Using the exercise from day 1, begin to notice your breath. Become even more curious and invite gratitude for your breath. From this space of gratitude and curiosity, begin to move into your breath. Allow your body to get bigger and take up space as the inhale swells, and allow it to collapse and relax as it releases. Notice the expansion and contraction of your entire body with each breath cycle and allow yourself to exaggerate it. Get curious about how else your body wants to stretch. In how many directions can you reach? How much space can you take? So often we put limits on the space we can take in the world or have been conditioned to keep ourselves small. Take these 10 minutes to take all the space you want/need. Feel into the places that want even more stretch. Allow yourself the time and permission to truly explore your body’s reach.

SOULSWAY CLASS: Flow Welcome w/Alexis (42 mins)

RECOVERY EXERCISE: Body Relationship Building: Declare your Soulsway Mantra! 

Today you’ll create an affirmation for yourself to use throughout these following weeks (don’t worry, you have full permission to change your mantra if desired!) that you will repeat at least once a day – AND – as often as needed!

  • Create a statement about yourself that starts with “I…” Then declare what you are affirming yourself as having, doing or being! This elevates you from doubting to believing, or from overestimating to proclaiming. You are committed to the idea that this is TRUE as you speak it. 
    • Ie. “I am a powerful person who gets to create my life on my terms!” “I am the only decider of my worth ” “I have everything I need and always will” “I am love”

*We encourage you to vocalize this mantra before your feet hit the floor in the morning. You can write it on a post-it taped to your alarm clock or glass of water or nightstand, anything that will remind you to start the day with this affirmation!

SOULSWAY CLASS: Form w/ Janelle (35 mins)

SOULSWAY CLASS: Meditation w/ Alexis (13 mins)

SOULSWAY CLASS: Slow/Sense w/ Janelle (27 mins)

Restoring GRATITUDE!

This week is all about gratitude! Gratitude comes from the soul (here at soulsway that means: source of unconditional love) and we are here to bring that to our mind, heart and body. This is a state of non-judgement and it’s the place where we all thrive. We need clarity on who we truly are and full permission to live it out loud. This week we will put down the weight of carrying self-limitations and invite self-appreciation to give us the space we all need to be restored.

This week is all about gratitude! At Soulsway, we see gratitude as coming from the soul—our source of unconditional love. This week, we’ll bring that energy to our mind, heart, and body. Gratitude creates a space of non-judgment, where we all have the opportunity to thrive. To fully embody this, we need clarity on who we truly are and the permission to live that truth openly.

This week, we’ll release the weight of self-limitations and invite self-appreciation to give us the space we need for restoration.

We suggest starting your day with the recovery exercise. For each of these exercises, set your timer for 10 minutes and find your most relaxed posture. Dedicate full attention with as little distraction as possible.

We suggest scheduling your Soulsway classes ahead of time. Each class length is listed so you can schedule at a time most conducive for full participation. 

NOTE: There are repeat classes throughout your plan and this is intentional. You can get so much more from a class when you repeat it rather than knock it out once and move on (it’s about the journey, not the destination)! Soulsway classes are designed to be revisited. This allows you to deepen into each class experience and track your growth as you embody your endless potential.

RECOVERY EXERCISE: Journaling Exercise: Gratitude for your body. 

Take this time to list out all the things your body does for you that are deserving of gratitude. Start with the more obvious things (breathing, walking, talking, digestion, procreation, etc) and get curious about the less obvious ones. What are the things that you don’t typically notice or thank your body for but give you life and the ability to experience it fully (fight infection, taste favorite foods, carry groceries, hug someone you care about, peddle a bike or drive a car, dance with friends, etc)? 

After you’re finished writing, allow yourself a few minutes with the breath exercise from Day 1. As you invite gratitude for your breath, can you tap into those other places for gratitude that you uncovered in your journaling? Can you begin to feel an embodiment of gratitude?

SOULSWAY CLASS: Flow w/ Janelle (40 mins)

RECOVERY EXERCISE: When in doubt, shake it out. Shaking can be used as a somatic tool to regulate the nervous system. Intentionally shaking can serve to release stress and/or trauma, release built-up adrenaline, help manage emotions and calm the mind.

For this exercise, explore what it is to shake each body part individually – spend 30 seconds shaking each body segment in all different directions and at different speeds. Really explore the opportunity in being curiously aware of how that particular body part (and the rest of you) feels and responds to the changing landscape of these motions. Try these on:

  • Shoulders & Chest
  • Arms & Hands
  • Chest, Belly & Back
  • Hips, Pelvis & Buttocks
  • Legs & Feet
  • Head (be very care-full here!)
  • WHOLE BODY – With this one – notice how your body feels, see if you can sense the discharging of energy that might have otherwise created tension in your body.

*Our invitation is to play with short shake sessions throughout the day. These could be during moments when you’re feeling acute stress, or when you’re in need of a shake-off after sitting at a desk. Curious if now is a good time to shake? Use the motto, “When in doubt, shake it out!”

SOULSWAY CLASS: Form w/ Alexis (18 mins)

RECOVERY EXERCISE: Explore vocalization. Our bodies are designed to make sound as a crucial component to communicating. While there are plenty of non-verbal sounds we utilize, this week focuses on our voice as an often ignored somatic tool in embodiment practices. Making sound has varying levels of emotion attached to it. Meaning you may feel secure talking in a room full of people but the thought of singing there publicly may be far more challenging. Or perhaps the mere act of “speaking up” holds an emotional charge. We are often trained as children to be seen, not heard or only speak when spoken to. We are instructed to be quiet, or speak up, or not be a cry-baby, or to stop being so dramatic. We are told not to lie but punished for tattle-telling. We are taught to zip our lips, whisper secrets and never brag out loud. It’s no wonder the impact on our developing voices is profound. Sound and vibration are our first and ever ongoing experience of attachment and safety. This week is about embracing, un-shaming and incorporating the power of your unique voice and your right to take up space with sound. 

Set your timer for 10 minutes and make sounds! Try on as many sounds as possible. Examples: 

  • Hum 
  • Sigh 
  • Chant (ie. “Om”)
  • Animal noises
  • Hoot, Whoop, Hollar
  • Nature sounds

SOULSWAY CLASS: Meditation w/ Janelle (7 mins)

RECOVERY EXERCISE: Discover yourself anew through self-touch. Last week you were introduced to the value of exploring self-touch. We often “see” ourselves through an external lens like believing  compliments or insults we get. We decide how desirable or valuable we are by comparing ourselves to others. We allow these outer pressures and expectations to shape us physically, mentally and emotionally. We bully our bodies to be perfect rather than thank them for all they do for us. Because of all this, we subordinate ourselves and allow our personal boundaries to be consistently crossed…whether subtle or overt, physically or energetically.  

Practicing self-touch is about re-establishing permission. The right to own your own body. To lay claim to the shape and space you take in the world with care, curiosity and appreciation rather than scrutiny. To reboundary yourself through the lens of unconditional love rather than judgment.

Self Touch: Shoulders, chest, arms. (Feel free to layer last week’s head, face and neck to this week’s invitation.) Set your timer for 10 minutes and find a comfortable posture. Using the initial breath exercise from Day 1, begin to notice your breath. Become even more curious and invite gratitude for your breath. From this space of gratitude and curiosity, allow yourself to fully explore your shoulders, chest and arms using self-touch. Fully investigate everything you come across. The temperatures and textures, the curves and the lines, the bone, fascia, muscle and flesh, etc. If you notice yourself checking your timer, try to bring your attention back to your body. How does a tickle feel vs a massage? If you simply hold your arms crossed in a hug, can you give yourself a nurturing squeeze?

SOULSWAY CLASS: Slow/Sense w/ Alexis (33 mins) Spotify playlist

RECOVERY EXERCISE: Journaling Exercise: Your body’s YESs and NOs. 

Take time to recall and list out the YESs and NOs your body constantly gives you when you listen & pay attention to it. Examples: 

  • NO – chest tightening telling you not to walk down that dark alley,  a pit in stomach telling you this relationship doesn’t feel right, a gagging reflex telling you not to eat a rotten fruit, etc
  • YES – blush in your cheeks saying yes to a date, yawn telling you’re tired and it’s definitely time for rest, a growl in your stomach telling you it’s absolutely time to eat, etc

After you’re finished writing, allow yourself a few minutes with the breath exercise from Day 1. As you invite gratitude for your breath, can you tap into a sense of gratitude for all the ways your body communicates? Allow yourself the time to recall some of the signals you identified while writing and give thanks to your body for its clear communication.

SOULSWAY CLASS: Flow w/ Alexis (45 mins) Spotify Playlist

SOULSWAY CLASS: Form w/ Janelle (30 mins)

SOULSWAY CLASS: Soul Body Scan w/ Janelle (23 mins) Spotify Playlist

Restoring AGENCY!

This week is all about developing our relationship with self agency! 

So often we are influenced by outside agendas and expectations that we give our power away. In big and small ways, we shrink, we adjust, we apologize, we ask permission or simply suppress ourselves. This week we will focus on our swelling back into our self-advocacy.  We will continue to presence ourselves so we can deepen into the awareness of our body’s brilliance. We no longer need to bully our bodies into shapes and stories that no longer serve, but rather allow our bodies to serve as an unwavering compass leading us towards our soul’s true north.

This week is all about developing our relationship with self-agency! We often give our power away, influenced by outside agendas and expectations. In both big and small ways, we shrink, adjust, seek approval, or suppress our true selves. This week, we’ll focus on reclaiming our self-advocacy and reconnecting with our inner strength.

We’ll explore how to become more present in our bodies, deepening our awareness of their brilliance. Instead of forcing our bodies into shapes or narratives that no longer serve us, we will allow them to guide us like a compass, always pointing us towards our soul’s true north.

We suggest starting your day with the recovery exercise. For each of these exercises, set your timer for 10 minutes and find your most relaxed posture. Dedicate full attention with as little distraction as possible.

We suggest scheduling your Soulsway classes ahead of time. Each class length is listed so you can schedule at a time most conducive for full participation.

NOTE: There are repeat classes throughout your plan and this is intentional. You can get so much more from a class when you repeat it rather than knock it out once and move on (it’s about the journey, not the destination)! Soulsway classes are designed to be revisited. This allows you to deepen into each class experience and track your growth as you embody your endless potential.

RECOVERY EXERCISE:  Journaling Exercise: Restoring Balance with your Body.

Bullying doesn’t only happen from one person to another. Often we bully ourselves by bullying our bodies. How do you bully your body? Take this time to recall and list the ways you strong-arm your body.

  • Examples: Push it to keep working when it’s tired, make it go to a party it doesn’t want to, force it to eat or drink something it doesn’t want to, not let it eat when it’s hungry, over exercise it, force it to be agreeable when it doesn’t want to (ie. hug someone you don’t want to), etc.

How can you restore balance with your body? Meaning, how might you give your body love and permission versus bullying and expectations?

  • Examples: Acknowledge my body’s tired cues and agree to a short period of rest and reassess, self-inquire about and validate my hesitations/limitations and explore options that allow me to self-care first, Thank my body for doing whatever it’s doing to keep me safe and invite my soul (source of unconditional love) to weigh in – for this, it can be helpful to regard your body through the same lens you would use when consoling an innocent child being bullied. 

After you’ve finished writing, allow yourself a few minutes with the breath exercise from Day 1. As you invite gratitude for your breath, can you affirm some of the ways you identified to restore balance. Perhaps your Mantra finds its way in with your breath. Can you invite unconditional love and grace for yourself as you come into this deeper relationship with your body.

SOULSWAY CLASS: Form w/ Alexis (43 mins)

RECOVERY EXERCISE: Enliven your senses.

Our senses are how we experience our world, they inform us as they help bridge our innermost self to the world outside us. Our likes and dislikes are interpreted by what our senses (sight, sound, taste, touch & scent) perceive. That is why what we eat, hear, smell, feel and see can make all the difference in our mood and our memories. The more enlivened our senses are the more present we become. The more we tune into our senses and inquire with them, the more feedback we get from the brilliance of our bodies. Knowing and owning our body’s truth is the key to empowered embodiment. Today we will explore our sense of touch. 

Touch Exercise: Set your timer for 10 minutes. Notice what you are currently touching or is touching you (your clothes, the floor or chair or bed, etc) – then go around your environment and find as many different items as you can to touch (use your whole body – not just your hands) and notice your body’s responses to the textures, temperatures, etc (blankets, furniture, clothing, personal care products, counters, decor, pets, etc). Can you identify preference? Are there certain textures, temperature that you find yourself seeking more or less of? 

*Feel free to try this with eyes opened and closed to experience the difference – the absence of sight heightens your tactile sensations.

SOULSWAY CLASS: Slow/Sense w/ Janelle (27 mins)

RECOVERY EXERCISE: Discover yourself anew through self-touch. How have the last two invitations for self-touch felt for you? This exploration can be challenging, for a myriad of reasons. If you find this to be so, you’re not alone! Our suggestion is to try and approach these exercises from a scientific/clinical perspective rather than an emotional/psychological one. So often the stories we assign to things are what limit our possibilities. Remember, this is YOUR body, you have a right to know it better than anyone else – and when you don’t, you diminish your power as its expert/authority. 

Self Touch: Ribs, belly, waist and low back. Find a comfortable posture. Using the initial breath exercise, begin to notice your breath. Become even more curious and invite gratitude for your breath. From this space of gratitude and curiosity, allow yourself to fully explore your ribs, waist and low back using self-touch. Fully investigate everything you come across. The temperatures and textures, the curves and the lines, the bone, fascia, muscle and flesh, etc. You’ve been introduced to Soulsway’s Soul-Body Scan and the value of bringing your soul’s wisdom to your embodied experience. Can you invite unconditional love as you explore this week’s self-touch exercise.

SOULSWAY CLASS: Flow w/ Alexis (30 mins) OR Foxy w/ Janelle (28 mins – Spotify Playlist)

OR, would you like to take a Foxy class? In these classes, we focus the lens on our sexuality and eroticism. Please note, we refer to female anatomy in these classes. That said, anyone who feels called is welcome to join. We consider this an important part of body relationship building, as our sexuality and erotism are often the most shamed and compartmentalized aspects of our humanity. We offer these classes as an opportunity to reclaim the gift of this life-force energy within a safe container. If for any reason you don’t feel called to explore Foxy classes at this time, that is okay! They are here if/when you desire. To learn more about Foxy classes, watch this short introduction video.

RECOVERY EXERCISE: Presencing & Awareness. For this exercise, we are going to bring our attention to our bodies as they relate to our surroundings. We will focus on 3 different perspectives, exploring one at a time (we suggest setting a 3 minute timer for each).  

Allow yourself to stand (lay down or sit if necessary) and become as present as possible. Read the prompt for the first perspective you’re exploring and then immerse yourself in the exploration for the length of the 3 minute timer. Repeat for the others.  

  • (3 mins) First, bring your attention to the length of your body – notice the expanse of you from the top of your head to the tips of your toes. Feel where you begin and end at the crown of your head and the base of your feet. Notice the vertical reach of your front body, back body and side body. Feel your groundedness to the earth and your upward extension towards the cosmos. Become aware of your body’s unique relationship as a physical conduit between the earth and the sky.
  • (3 mins) Now bring your attention to the width of your body – notice the breadth of you from front to back and side to side. Feel the separation your skin creates between you and everything around you. Notice the subtle and not so subtle differences between what is you/yours and what isn’t. Become aware of your body’s unique relationship with the world around it. 
  • (3 mins) Finally, bring your attention to your energetic field or aura. This is an electromagnetic field referred to as your subtle body and is composed of the energy you give off at any moment. Consider this your personal space or atmosphere that you fill with your essence. Be curious about the energy you are emanating. The expanse of it, how it surrounds you, how far it extends from you, the sensations that arise as you become more aware of or in communion with it.

SOULSWAY CLASS: Soul Body Scan w/ Alexis (16 mins)

RECOVERY EXERCISE: Journaling Exercise: Let your Body lead.  

    • Set your timer and journal about what it might look/feel like to let your BODY lead versus your mind. Where might you do things differently and how might that change your experience. For example, what if you slithered out of bed rather than hurdled yourself? Or let your body select what it wanted to wear because of how it felt rather than how you think it looks? Let your body sing or dance when a great song comes on in the grocery store rather than composing yourself. 
    • For the rest of the day, we invite you to practice letting your body lead you vs your mind! For all those instances you hypothesized, could you try them on?? Right now, might you find a way to slither rather than stand from your chair?

SOULSWAY CLASS: Strength w/ Janelle (34 mins) + Stretch w/ Alexis (11 min – Spotify playlist))

SOULSWAY CLASS: Flow w/ Janelle (36 mins) Spotify Playlist

SOULSWAY  CLASS: Form w/ Alexis (30 mins) Spotify Playlist

Restoring HARMONY!

This week is all about Harmony! Balance is the key to cultivating an inner landscape of equality.  This is where the pieces of us all come together to create the mosaic of what makes us beautifully unique and whole. When we no longer compartmentalize what’s acceptable or not.  Where we recognize life isn’t one sided, but multidimensional.  This is where we get to own our light and our shadow. We will step into owning the potency of our voice to remove any glass ceilings that put a cap on the limits of our transmissions. Communication is in everything…in conversations with ourselves and with others. It’s verbal and nonverbal. We are always talking, the question is how involved are we in them?! Let’s find the authentically confident communication that truly serves and satisfies.

This week is all about Harmony! Balance is key to feeling grounded and at peace within yourself. This week, we’ll explore how all parts of who you are can work together, without needing to separate or judge them. When you bring everything together, you create a more complete and harmonious version of yourself.

We’ll also look at how communication—whether with yourself or others—can become more clear, confident, and effective. Communication isn’t just about words; it’s also about how you carry yourself and express your feelings. This week, we’ll focus on finding a way of communicating that feels honest and true to who you are.

We suggest starting your day with the recovery exercise. For each of these exercises, set your timer for 10 minutes and find your most relaxed posture. Dedicate full attention with as little distraction as possible.

We suggest scheduling your Soulsway classes ahead of time. Each class length is listed so you can schedule at a time most conducive for full participation.

NOTE: Some of our classes make use of an accompanying Spotify playlist. We suggest having a Spotify premium account as to avoid commercial interruption. For further information, please see our music support video.

RECOVERY EXERCISE: Journaling Exercise: Restoring Balance with your Body 

Our bodies have all been shamed to one degree or another, in both subtle and overt ways. Over time we can begin to take on that shaming voice, turning it against ourselves. How do you shame your body? Take time to recall and list the ways you harshly judge your body. 

  • Examples: Call it ugly? Shame it for having body parts that are too big or too small? Do you blast it for having cellulite, stuff it into shapewear, cover it up at the beach or make apologies for it? Have you blamed it for being too short, too tall, too light, too dark, too fat, too skinny? 

How can you restore balance with your body? Meaning, how might you give your body love and validation versus shame and punishment? 

  • Examples: Acknowledge your body’s only purpose is to serve you.  It works tirelessly and without thanks on your behalf all day everyday. It takes every command you give it and performs it without question with one goal…to please you. Revisit the things you judge or shame about your body from your soul (source of unconditional love) perspective – meaning – seeing your body through the same lens you would use when consoling an innocent child coming to terms with being shamed and judged in these harmful ways.

After you’ve finished writing, allow yourself a few minutes with the breath exercise from Day 1. As you invite gratitude for your breath, can you affirm some of the ways you identified to restore balance. Perhaps your Mantra finds its way in with your breath. Can you invite unconditional love and grace for yourself as you come into this deeper relationship with your body.

SOULSWAY CLASS: Slow/Sense w/ Janelle (27 mins)

RECOVERY EXERCISE: Feel the contrast – Tense & release. This simple exercise is always great to practice healthy tension and relaxation, and to feel the contrast between the two. Bringing mindful awareness to those physical states can help us identify when we’re in a holding unconscious tension and therefore create an opportunity to release it.  

For this exercise, you’ll rest comfortably on the ground, face up, with your arms and legs comfortably spread. You’ll take yourself through a tensing and releasing exercise in each body segment outlined below by first inhaling and squeezing, tightening, tensing and holding that area for a few moments before then exhaling to release, relax and soften that area.

Set your timer and repeat twice for each body segment as you take yourself through the tensing and release of each body segment as follows….   

  • Feet 
  • Legs
  • Buttucks
  • Torso
  • Arms and Shoulders
  • Hands
  • Face and Neck
  • Whole Body
    •  

SOULSWAY CLASS: Flow w/ Janelle (19 mins)

RECOVERY EXERCISE: Sing and dance out loud! Research has shown that singing reduces stress, increases relaxation, boosts immunity, optimizes lung function, improves mental health and helps us cope with physical and emotional pain. Singing is also credited with helping produce oxytocin and endorphins which facilitate feelings of trust, bonding energy and positivity. So today’s exercise is to sing! Sing alone or along with your favorite song. Perhaps you even make up a song. Take this exercise throughout your day. Sing in the shower, sing in your car, sing when you’re cooking, running errands or working. You can sing to yourself, sing to loved ones, sing to strangers.

SOULSWAY CLASS: Cardioke w/ Alexis (28 mins) Spotify playlist

RECOVERY EXERCISE: Discover yourself anew through self-touch. Today we will continue our exploration of self touch. We invite you to layer the previous week’s exercises, starting at your head and working your way down your arms and torso, before moving into this week’s invitation.

If you feel challenged by this exercise, remember the encouragement to approach it from a clinical/scientific perspective. You are the investigator of your own body.

Self-Touch: Hips, pelvis, buttocks. Set your timer and find a comfortable posture. Using the initial breath exercise, begin to notice your breath. Become even more curious and invite gratitude for your breath. From this space of gratitude and curiosity, allow yourself to fully explore your hips, pelvis and buttocks using self-touch. Fully investigate everything you come across. The temperatures and textures, the curves and the lines, the bone, fascia, muscle and flesh, etc. Remember the invitation to bathe your body in unconditional love as you explore. 

SOULSWAY CLASS: Form w/ Janelle (44 mins) Spotify playlist

RECOVERY EXERCISE: Journaling Exercise: Your Animal Body

Take inventory of your body’s primal instincts or animal instincts and notice how you suppress or extinguish them. For example, salivating the scent of certain food but denying yourself tasting it, feeling the urge to approach someone who intrigues you but stopping yourself, watching something fun and wanting to join in or try it but you “think better of it”, etc. Take time to journal this inventory.

Notice why.  What compels you to suppress or squelch those impulses or instincts?  What thoughts populate to derail the urge? What does it feel like in your body when this happens? What are the consequences you imagine are the result of holding back? For example, you don’t taste the food because maybe it doesn’t feel like the time to indulge, you don’t approach the person of intrigue because you are afraid of rejection, you don’t try the thing that excites you because you fear “doing it wrong” or being “disappointed” by it. 

Now, bring your angelic spirit to this primal animal presence and notice what shifts as you invite that unconditional love and permission to grace the animal. For example, you gift yourself the permission to taste or not without black and white thinking, you approach the person with curiosity and celebrate your courage rather than focusing on how you’re received, you fully “go for it” and congratulate yourself for trying it on and having the full experience rather than window shopping and walking away with regret you didn’t go in!

SOULSWAY CLASS: Cardioke w Janelle (28 mins – Spotify playlist) OR Foxy w/ Alexis (45 mins – Spotify playlist)

OR, would you like to take a Foxy class? In these classes, we focus the lens on our sexuality and eroticism. Please note, we refer to female anatomy in these classes. That said, anyone who feels called is welcome to join. We consider this an important part of body relationship building, as our sexuality and erotism are often the most shamed and compartmentalized aspects of our humanity. We offer these classes as an opportunity to reclaim the gift of this life-force energy within a safe container. If for any reason you don’t feel called to explore Foxy classes at this time, that is okay! They are here if/when you desire. To learn more about Foxy classes, watch this short introduction video.

SOULSWAY CLASS: Strength Alexis (32 mins – Spotify playlist) + Stretch Janelle (13 mins)

SOULSWAY CLASS: Soul Body Scan w/ Alexis (16 min)

Restoring TRUST!

This week is all about Trust!

Trust is the foundation on which true fulfillment rests. We can’t have it if we don’t carry a level of certainty that we deserve and can continually cultivate it. This is a soul to skin job. From regulating our nervous system when in need of safety to finding order in what seems like chaos. Trust is about finding faith in crisis, believing that ruptures can be repaired and our mess can become our message. Trust is built moment by moment which is exactly how we live life.  If we can learn to increase self trust, we can have a rock solid foundation from which we can radically launch!

This week is all about Trust! Trust is the foundation of true fulfillment. Without it, we can’t feel secure or confident in ourselves. This week, we’ll focus on cultivating self-trust, learning to believe that we deserve it and that it can grow with time and attention.

Trusting yourself means feeling safe in your body, even when things feel chaotic. It’s about having faith during difficult moments and knowing that when things fall apart, they can be repaired. We’ll explore how to build trust, step by step, moment by moment, just like we live our lives.

When we strengthen self-trust, we create a solid foundation—a place from which we can truly grow and thrive.

We suggest starting your day with the recovery exercise. For each of these exercises, set your timer for 10 minutes and find your most relaxed posture. Dedicate full attention with as little distraction as possible.

We suggest scheduling your Soulsway classes ahead of time. Each class length is listed so you can schedule at a time most conducive for full participation.

NOTE: There are repeat classes throughout your plan and this is intentional. You can get so much more from a class when you repeat it rather than knock it out once and move on (it’s about the journey, not the destination)! Soulsway classes are designed to be revisited. This allows you to deepen into each class experience and track your growth as you embody your endless potential.

RECOVERY EXERCISE:  Journaling Exercise: Taking Inventory

First, notice and journal how you feel in your body. What shifts have occurred since week one? Take time to notice and acknowledge your growth and wins, no matter how big or small. It’s so important to check in with, acknowledge and validate ourselves for our efforts. We are the only ones who truly witness it ALL when it comes to our lives. We are the only ones who hold the power to decide what we will own as true about ourselves…that includes our worthiness of celebration! 

Now, set your sights on what’s next. What else do you desire as you continue on this journey…?

After you’ve finished writing, allow yourself a few minutes with the breath exercise from Day 1. As you invite gratitude for your breath, invite gratitude for all that is to come!

SOULSWAY CLASS: Meditation w/ Alexis (13 mins)

RECOVERY EXERCISE: Enlivening your senses. Today we will continue with our sensory enlivening exercises. Remember, the more we tune into our senses and inquire with them, the more feedback we get from the brilliance of our bodies. 

Taste exploration – First, notice the taste in your mouth at this moment. Then, allow yourself to begin thinking of other tastes. As you think of certain foods, notice your mouth change. *ie. Imagine eating a lemon or a piece of chocolate, your favorite food or your least favorite food. Do you salivate? Do you pucker? Does a memory arise and stir and emotion? Allow yourself time to investigate every new sensation within your mouth or elsewhere in your body as you explore this exercise.

Scent Exploration – First, notice what you smell currently. Is there a fragrance in the air or on your body that catches your attention? Then go around your environment and find as many different scents to inhale as you can(clean laundry, candles, perfume, your pet, the trash, etc). Notice how your body responds. What sensations arise? What do you want more of and what turns you away? What thoughts or feelings spring to life?

SOULSWAY CLASS: Flow w/ Janelle (40 mins)

RECOVERY EXERCISE:  Discover yourself anew through self-touch. Today we’ll continue our self-touch experience. As always, take your time and be curious and loving as you explore.

Self Touch: Legs & Feet. Find a comfortable posture and set your timer. Using the initial breath exercise, begin to notice your breath. Become even more curious and invite gratitude for your breath. From this space of gratitude and curiosity, allow yourself to fully explore your legs and feet using self-touch. Fully investigate everything you come across. The temperatures and textures, the curves and the lines, the bone, fascia, muscle and flesh, etc. Take these 10 minutes to deep dive into touch.

SOULSWAY CLASS: Slow/Sense w/ Alexis (33 mins – Spotify playlist) OR Foxy w/ Janelle (46 min)

OR, would you like to take a Foxy class? In these classes, we focus the lens on our sexuality and eroticism. Please note, we refer to female anatomy in these classes. That said, anyone who feels called is welcome to join. We consider this an important part of body relationship building, as our sexuality and erotism are often the most shamed and compartmentalized aspects of our humanity. We offer these classes as an opportunity to reclaim the gift of this life-force energy within a safe container. If for any reason you don’t feel called to explore Foxy classes at this time, that is okay! They are here if/when you desire. To learn more about Foxy classes, watch this short introduction video.

RECOVERY EXERCISE: No hands! Today you get to explore putting on or taking off your clothes without your hands! This is to get you into a safe yet unfamiliar situation that requires your body to break patterns in order to accomplish a desired outcome. It’s much less about actually accomplishing the task as it is about the experience of trying it. Set your timer for 10 minutes and allow yourself to have fun with it!

SOULSWAY CLASS: Form w/ Alexis (43 mins)

RECOVERY EXERCISE:  Journaling Exercise: Your Body’s Voice. Let’s open the lines of communication between you and your body by having a written conversation with it. This exercise is about developing a dialogue with your body rather than the communication only going one way. 

  • First, tune into your body and, as if it had a voice and could talk to you, let it speak by writing you a letter starting with “Dear (your name)….”. Then give it the opportunity to tell you its experience. Allow it to share from its perspective what it’s been through, what it wants you to know and what it would like from you moving forward. It’s as if a voiceless child now had the opportunity to speak for itself for the first time.
  • Once your body has had the chance to fully speak its truth, it’s your turn to reply. Address it “Dear Body (or whatever endearing name you may choose to give it)….” and invite your soul (source of unconditional love) to respond. Take the time to acknowledge and validate your body’s truth and share your insights about how you can be more honoring moving forward.

After you’ve finished writing, allow yourself a few minutes with the breath exercise from Day 1. As you invite gratitude for your breath, continue to invite gratitude for your Dear Body.

SOULSWAY CLASS: Flow w/ Alexis (30 mins)

SOULSWAY CLASS: Cardioke w/ Janelle (28 mins) Spotify playlist

SOULSWAY CLASS: Soul Body Scan w/ Janelle (23 mins) Spotify playlist

Restoring RESILIENCE!

This week is all about resilience! 

We have endless resources. We are designed to be flexible. Like a tree that is strongly rooted into the earth but can sway through the winds and rain, we are constructed to continue to grow through the challenges. We rebound, we gain strength, we root further into the ground and expand further into the sky. Our ability to be resilient lies in our ability to be physically, emotionally and mentally pliable. The sway is both outward, facing the conditions we are exposed to AND inward, with our ability to be self-influenced. Our resilience lies in a deeply seeded understanding that we have everything we need to not only survive but thrive. Let’s get out of the weeds and know that even a seed houses a whole tree….let’s build your forest!

This week is all about resilience! We are built to be flexible and adaptable, just like a tree with deep roots. The tree stays strong and grounded, yet it can bend and sway in the wind without breaking. In the same way, we can stay rooted in who we are while adapting to life’s challenges.

Resilience is about bouncing back, growing stronger, and expanding our capacity to handle whatever comes our way. It’s both about grounding ourselves and reaching for new possibilities. Our strength lies in being able to adjust to the external world while staying connected to our inner core.

Just like a tree draws from its roots to keep growing, we draw from our inner resources to not just survive, but thrive. Even the smallest seed has the potential to grow into a forest—let’s plant the seeds for your resilience and watch it flourish.

We suggest starting your day with the recovery exercise. For each of these exercises, set your timer for 10 minutes and find your most relaxed posture. Dedicate full attention with as little distraction as possible.

We suggest scheduling your Soulsway classes ahead of time. Each class length is listed so you can schedule at a time most conducive for full participation.

NOTE: There are repeat classes throughout your plan and this is intentional. You can get so much more from a class when you repeat it rather than knock it out once and move on (it’s about the journey, not the destination)! Soulsway classes are designed to be revisited. This allows you to deepen into each class experience and track your growth as you embody your endless potential.

RECOVERY EXERCISE:  Journaling Exercise: Treating your Body with Love

Take your time in addressing the following prompts:

  • What do you do for your body that you may not give yourself enough credit for? For example…taking showers or baths, clipping or painting your nails, getting massages, stretching or working out, eating healthy, putting on lotions, getting fresh air, singing in the car, etc. 
  • What more would you like to do? How might you begin to do that

After you’ve finished writing, allow yourself a few minutes with the breath exercise from Day 1. As you invite gratitude for your breath, speak to your body about the ways you might begin to show it even more love.

SOULSWAY CLASS: Welcome Flow w/ Alexis (42 mins)

RECOVERY EXERCISE:  Enlivening your senses. Today we will continue with our sensory enlivening exercises. Remember, the more we tune into our senses and inquire with them, the more feedback we get from the brilliance of our bodies.

Sight exploration: Take the time to notice each thing you can in your line of sight as you gaze around your environment. There are often so many things that go unseen or noticed, so slow down and take in all the layers of input your vision can absorb. See all the shapes, sizes, colors, textures, movements and more that create your reality.

Sound exploration: Take the time to notice all the layers of sound around you. Let yourself graduate from hearing the sounds within you (your own breath or heartbeat) to sounds that are nearby and in close range. Then allow yourself to focus on hearing sounds coming from even farther away. Allow yourself to be surprised by the symphony of sounds you might not normally not hear. *you may want to try closing your eyes for this – to heighten the sense

SOULSWAY CLASS: Welcome Form w/ Janelle (47 mins)

RECOVERY EXERCISE:  Discover yourself anew with self-touch. Today we’ll continue our self-touch experience. As always, take your time, and be curious and loving as you explore. 

Self Touch: Whole Body. Find a comfortable posture and set your time for 10 minutes. Using the initial breath exercise, begin to notice your breath. Become even more curious and invite gratitude for your breath. From this space of gratitude and curiosity, allow yourself to fully explore your whole body using self-touch. Fully investigate everything you come across. The temperatures and textures, the curves and the lines, the bone, fascia, muscle and flesh, etc. Notice if there are areas that are now more receptive to touch, areas that you’re more or less comfortable with or curious about. There’s nothing to judge here, simply the opportunity to deepen the connection you have with your body, fortifying its boundaries, and bringing loving awareness.

SOULSWAY CLASS: Flow w/ Janelle (19 mins)

RECOVERY EXERCISE: Learning to Self Nurture. We’re all in need of nurturing. Whether that be to find comfort after a heartbreak, calm after an argument, peace from a chaotic day, grace after a triggering event…  We have the power to position ourselves as our own greatest nurturer. 

SWAY!  Set your timer for 10 minutes and or sit in a relaxed posture. Let your arms wrap around you as if you were cradling yourself (as you would a newborn) as you begin to gently sway. As your body rocks, continue to bring your focus inward. Notice your breath. Stay curious if your body desires to add in a sigh, hum, sing or speak to yourself. Perhaps your hands want to pat or tap yourself as you move rhythmically. Allow this sway to be a practice of nurturing yourself. Like a tree, allow yourself to sway flexibly – feeling both grounded/rooted while also expanding up and out. This is all about coming home to yourself.

SOULSWAY CLASS: Form w/ Alexis (18 mins)

RECOVERY EXERCISE: Journaling Exercise: Time for your Check Up. The final week of your detox and recovery plan has arrived, let’s visit with your inner expert! Explore the following prompts:

  • Notice how you feel in your body. What shifts have occurred since week one? Take time to notice and acknowledge your growth and wins, no matter how big or small. It’s so important to check in with, acknowledge and validate ourselves for our efforts. We are the only ones who truly witness it ALL when it comes to our lives. We are the only ones who hold the power to decide what we will own as true about ourselves…that includes our worthiness of celebration!
  • Set your sights on what lies beyond the close of this 6-weeks. What else do you desire as you continue with your Soulsway practice ritual…

Give your body a GIFT. Now, let your body decide on a reward/treat for itself and schedule it to give to yourself. Example: Hot shower or bubble bath, foot massage from yourself or a back massage from someone else, a gentle walk in nature, a midday nap, a cuddle up with a good book, etc. 

*EXTRA CREDIT – make a list of desirable rewards and schedule them moving forward so you have at least one a week from here on out! 

SOULSWAY CLASS: Soul Body Scan w/ Alexis (16 mins) OR Foxy w/ Alexis (45 mins – Spotify playlist)

OR, would you like to take a Foxy class? In these classes, we focus the lens on our sexuality and eroticism. Please note, we refer to female anatomy in these classes. That said, anyone who feels called is welcome to join. We consider this an important part of body relationship building, as our sexuality and erotism are often the most shamed and compartmentalized aspects of our humanity. We offer these classes as an opportunity to reclaim the gift of this life-force energy within a safe container. If for any reason you don’t feel called to explore Foxy classes at this time, that is okay! They are here if/when you desire. To learn more about Foxy classes, watch this short introduction video.

SOULSWAY CLASS: YOU CHOOSE your favorite class to meet YOUR needs today!

SOULSWAY CLASS: YOU CHOOSE your favorite class to meet YOUR needs today! 

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