Course map

Eight steps, one a week: a short piece of theory, one sitting session of 10–15 minutes, and a conversation about what happened in it.

1. The agreement: what is here and what is not — benefit and risk named before the first session; stop signals.
2. Breath: the anchor you always carry — why "more" does not mean "better."
3. Body: a scan with your eyes open — the window of tolerance and the right to stop.
4. Thoughts: naming instead of fighting — a thought as an announcement, not a command.
5. The uncomfortable: what to do when it surfaces — difficulty inside the window is material; beyond its edge it is a signal to stop.
6. Awareness without sealing over — a practice that does not turn into noise-cancelling headphones.
7. Talking with AI: an interlocutor, not a curator — what the companion may and may not do.
8. The circle: where all of this leads — how to assemble a living format and how to choose a school.

The course promises nothing: no outcome, no state. Practice does not replace therapy.