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EVERYDAY ESSENTIALS
5 Practices To Grow Your Capacity
​The world isn't getting any simpler.
As women, as mothers, as humans trying to navigate an increasingly complex landscape, we need more than just "stress management" and "finding calm."
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We need to start building real capacity.
These 5 foundational tools offer your first steps toward:
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Experiencing intensity without shutting down
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Feeling more without becoming overwhelmed
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Navigating digital demands with more presence
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Accessing your natural creativity
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Trusting your body's wisdom
This introduction to somatic practice isn't about achieving constant calm (let's be real - that's neither possible nor desirable). It's about beginning to build a nervous system that can:
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Handle bigger energies
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Recover after intensity
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Stay more present
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Access creative force
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Navigate transitions

A Fit for Busy Women, Ready for a Different Way
What Makes This Starting Point Different?
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Simple, practical tools you can use right away
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Clear language that makes sense of body wisdom
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Foundational practices that grow with you
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Real-life applications you can try today
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First steps that honor your body's intelligence
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Perfect For You If:
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You're new to somatic work
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You want to understand your body's language
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You're curious about nervous system regulation
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You're looking for where to start
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You want tools that work in real life



HOW EVERYDAY
ESSENTIALS WORKS
Learn and integrate at your own pace with our flexible format designed for busy lives:
SELF-PACED LEARNING
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Bite-sized video modules (15 minutes each)
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Watch when it works for you
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Lifetime access to all materials
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Simple practices that fit real life
This flexible format means you can:
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Learn at your own pace
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Grow a foundational practice
- Return to the practice whenever you need to
The learning journey
Over 5 classes, you'll learn to build resilience and capacity through simple practices:
01
Session 1: BREATHE TO SHIFT YOUR STATE
Your breath is your built-in reset button. Learn simple breathing techniques that:
✔ Work with stress, tension & mental overwhelm
✔ Help your body move from ‘on’ (fight/flight) to ‘off’ (rest & recharge)
✔ Anchor you in the present moment so you can respond, not just reac
02
Session 2: MOVE YOUR EYES & ADJUST YOUR POSTURE
Your head position, eye movement, and posture send powerful signals to your nervous system. Small changes can:
✔ Instantly shift your state and create a sense of calm & safety in your body
✔ Release tension held in your neck & shoulders (goodbye, ‘mum posture’!)
✔ Help you feel more grounded and present, while staying engaged
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03
Session 3: FIND YOUR SPACE & RECLAIM YOUR BOUNDARIES
If life feels chaotic and overwhelming, this practice helps you reestablish where you end and the world begins. Learn how to:
✔ Feel more solid & contained in your own space
✔ Know how to collect and protect your energy
✔ Build a stronger sense of personal boundaries (without guilt!)
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04
Session 4: FOLLOW SENSATION & ORIENT TO PLEASURE
Your body is constantly scanning for safety and pleasure—but most of us are stuck in stress mode. This practice will help you:
✔ Tune into what actually feels good & supportive in your body
✔ Shift out of autopilot and into deeper enjoyment
✔ Build your capacity for play, presence, and real rest
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05
Session 5: BRINGING IT ALL TOGETHER WITH MOVEMENT
Your body already knows how to release stress—it just needs permission. In this guided somatic practice, you’ll learn how to:
✔ Tune into sensation and follow what your body actually needs
✔ Use breath, sighing, sound, and movement to let go of stored tension
✔ Complete stress cycles so your nervous system can return to ease
✔ Express without overthinking—freeing up energy for what really matters
This isn’t about forcing anything—it’s about creating space for natural release, so you can move through life feeling lighter, clearer, and more alive.
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Ready to get started growing your capacity?
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​Tuition fee will be: $27 AU
Consider this your foundation. A place to begin understanding and working with your nervous system, growing capacity at a rate that works with you, rather than against you.
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FAQ's
Q: "I'm completely new to this - will I be able to follow it?"
A: Absolutely! These tools are specifically designed as entry points. We start with simple practices and clear language, building from where you are. No previous experience needed.
Q: "How is this different from meditation or mindfulness?"
A: While meditation focuses on the mind, these tools work directly with your body's natural intelligence. They're practical, immediate, and designed for real life - no quiet room or perfect conditions required.
Q: "I'm already overwhelmed - will this add more to my plate?"
A: These tools are designed to integrate into moments you already have. They're not about adding more - they're about working differently with what's already there.
Q: "What kind of results can I expect?"
A: As a starting point, most people notice:
Better awareness of body signals
Small moments of more ease
Beginning sense of calm alertness
Q: "How long do I need to practice?"
A: Once you've completed the course, start with 30 seconds to 2 minutes. These are tiny practices that grow naturally as you become more comfortable. There's no need to force longer sessions.
Q: "What if I get overwhelmed?"
A: The tools include specific guidance for working with overwhelm. You'll learn to recognise your edges and work within them, always at your own pace.
Q: "How do I know if I'm doing it right?"
A: There's no "right" way - these tools help you discover what works for your body. Success looks different for everyone, and the course helps you recognise your own signs of progress.
Q: "What if I need more support?"
A: This course is a perfect way to discover if you'd benefit from deeper work. You can always explore Gift Habits, 1:1 coaching, or MotherCircle as next steps.

I'm Here to Support You
​I'm a somatic coach, artist, mother of two, and recovering perfectionist who learned the hard way that pushing through doesn't work.
After 15 years of burning out in the music industry, plus navigating motherhood with two fierce young women, my nervous system was screaming for change. So I did what many dream of - ran away to the country.
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But here's what I discovered: location changes don't fix nervous system patterns. Different place, same overwhelm.
I needed to find a way to marry all my loves - art, kids, partner, business - while building genuine nervous system capacity.
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That's why I created Everyday Essentials - because the smallest things can make the biggest difference. This is the perfect way to start your journey towards a more robust and resilient nervous system.
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When we build capacity from the bottom up, through listening to our bodies and by orienting to pleasure rather than push, everything changes.