You're in good hands. Here's how to begin tonight.

Instructions:

1. If you have the Polyvagal Journal: Download it now and take a few minutes to map your nervous system state today. This gives you a baseline for the week ahead.
2. Start Day 1 tonight. When you're ready for bed, open the course and follow your Nightly Stack — the breathing, the lesson, and the sleep hypnosis recording, in that order.
3. If you have the 8-hour tracks: Let one play through the night after your Day 1 session. If you feel a bit groggy in the morning, that's normal — the gentle morning transition at the end of each track is there to help you come back slowly.