The Rebuild Compass: Nourish & Ground – A 4-Week Reset for Body and Mind
This course is for anyone who has been through or is going through challenges and trauma and wants to give themselves the best chance to start over and survive, not with pressure or perfection, but with self care and gentleness.
Over four weeks, Nourish & Ground invites you to return to yourself through food, movement, reflection, and everyday rituals. It's not a diet. It’s not about tracking or rules. It’s a space to explore what supports you, physically, emotionally, and energetically, so you can rebuild from the inside out.
Each week focuses on a theme (nourishment, rhythm, rest, presence) and offers simple ideas and tools that you can shape to fit your life. Expect short, grounded prompts, easy journal reflections, and thoughtful reminders that help you tune in rather than zone out.
You’ll also receive gentle support and guidance from me, based on what’s helped in my own healing journey, and what I come back to when life feels overwhelming.
This isn’t about doing more. It’s about doing what matters, with softness.
Whether you're starting fresh, seeking stability, or simply looking for ways to reconnect with yourself, this course is here to hold space for your reset, your way, in your time.
Course Overview – What You’ll Receive Each Week
Each week of Nourish & Ground includes a gentle mix of practices and prompts designed to support your body, mind, and energy in a way that feels sustainable and personal.
Week 1 – Reconnect & Ground
Focus: Coming back to your body and the present moment.
You’ll receive:
A calming grounding meditation
A simple mindful eating practice
Gentle movement suggestions (walks, stretches, or yoga)
A journaling prompt to check in with where you are
Reflection guide to set intentions for the month ahead
Week 2 – Nourish & Simplify
Focus: Food as support, not stress.
You’ll receive:
A flexible, seasonal meal template to simplify nourishment
Journal prompts on comfort, cravings, and kindness
A short audio on listening to your body with compassion
Practical tips to bring more ease to your daily rhythm
Week 3 – Rest & Reset
Focus: Prioritising rest, even in small moments.
You’ll receive:
A short guided rest meditation
Tips for creating a calming evening routine
A writing prompt to explore your relationship with rest
Reflection: What’s draining you vs what’s restoring you
Week 4 – Rhythm & Renewal
Focus: Moving forward with more clarity and self-trust.
You’ll receive:
A reflection guide to map your new rhythm
A final journal session: what you’re leaving behind & what you’re carrying forward
A grounding practice to close the cycle
A printable reminder to keep close when life gets noisy again
Everything is offered in a calm, do-it-yourself way - no pressure, no overwhelm. Just gentle structure, practical tools, and space to reconnect with what you truly need.
Each week there are a few food and nutrition suggestions with recipes. I give you real-life examples of what I eat day to day to give you some ideas.
There is also a short mid week encouragement to help you stay on track.
As always feel free to get in touch if you have any questions or just want to say hello.
