Milestones
- Day 2
Body-led yes/no
Practice a pendulum test with your body sway.
- Day 5
Truth rehearsal
Write and speak your courageous conversation script.
- Day 7
Integration vow
Craft a personal manifesto to revisit weekly.
Your truth is not too much. It is the medicine the world needs.
Intermediate Pathway
Your truth is not too much. It is the medicine the world needs.
Blend nervous system safety with authentic expression.
You'll practice
Body-led yes/no
Practice a pendulum test with your body sway.
Truth rehearsal
Write and speak your courageous conversation script.
Integration vow
Craft a personal manifesto to revisit weekly.
Day 1
Breath + sway test
I reintroduce myself to what a true yes feels like.
Truth breath
Inhale through nose for 4, exhale with sound for 5, feeling throat unlock.
Forward/back sway
Ask your body “show me a yes” and “show me a no” while noticing direction.
Truth inventory
List five areas where you go silent. Beside each, write what your body wanted to say.
Day 2
Humming ladder
I let my voice take up more space.
Octave hum ladder
Hum from low to high pitch, pausing on any note that shakes loose emotion.
Throat sun
Imagine a warm sun behind the throat expanding on every exhale.
Voice wins
Capture three moments from the last year where you spoke up. Celebrate them.
Day 3
Somatic scripting
I draft scripts that my body can deliver.
Script builder
Use the template “Right now I choose + because my body needs + next check-in.”
Mirror rehearsal
Say each script while looking at yourself. Track posture and breathing.
Day 4
Aftercare ritual
I prepare for the wobble after honesty.
Butterfly tap
Crisscross arms over chest and alternate taps for 60 seconds.
Aftercare recipe
Write the 3-ingredient ritual you will do after hard conversations.
Day 5
Low-stakes exposure
I share one micro truth with someone who can hold it.
Compassionate witness
Imagine someone listening with bright eyes and zero judgment.
Voice note share
Record a 60-second truth and send it (or save it for yourself).
Day 6
Decision triage
I create a yes/no filter that runs through my body first.
Filter creation
Fill in: “Does it nourish my energy budget? Does it align with my longing? Can I hold it somatically?”
Scenario test
Run tomorrow’s decisions through the filter and note the answer you already knew.
Day 7
Manifesto crafting
I pledge to keep honoring my truth with compassion.
Manifesto paragraphs
Write 3 “I promise” statements to yourself.
Seal the vow
Place hands on throat and heart, speak the manifesto out loud.