WORKBOOK MODULE 1

Guide on
generating
space for
change + healing
in the present
moment
A guided practice to learn how to become
compassionately aware of what is happening
in your mind and body + how to shift from
auto-pilot to awareness.

CFS School
NERVOUS SYSTEM HEALING
Introduction
This workbook is going to help guide
you to become more familiar with
noticing the present moment in order
to interrupt old patterns and create
new and useful neural pathways.

This will help deepen Neuroplastic

changes and create a new sense of
safety and connection.

Often we find ourselves in states of

fear, anxiety, overwhelm, symptoms…
and we are not quite sure why.

You will now start to use techniques to

help interrupt patterns, using SPACE
before they throw you out of the
window of tolerance and into survival
mode.
Love + light,

Karden and Jennifer

Prompt 1
This week you will learn to bcome familiar with the
EBBEM practice. You will begin to notice without
judgment what state you are in. You will do this by
briefly noticing some of your Neuroceptive cues.

Emotions
Body
Breath
Energy
Mind

Neuroception is the internal and external perception of

how our nervous system processes information. We
want to become familiar with our nervous system and
how it currently moves us through life. This exercise will
simply involve you writing down and noting some
experiences that you currently notice when you briefly
tap into your EBBEM.

TIP: Imagine the experience of your nervous system

and life experiences to be the whole iceberg (inside
and out of water). All we want to notice is the tip of it.
Without diving into feeling, we just want to
compassionately become briefly aware without
judgment or reactivity.

EBBEM practice
Prompt 2
Learning to use the EBBEM:

Emotions
Body
Breath
Energy
Mind

1. For each of the EBBEM categories briefly

write down (without judgment) what you most
often experience:

Example:
Emotions - fear
Body - tense, anxious
Breath - shallow
Energy - low
Mind - racing

TIP: Remember to have the tip of the iceberg in

mind. This exercise is for you to familiarise
yourself with the way in which your nervous
system (+ parts) responds and is currently
responding.
Prompt 3
1. What are you experiencing NOW? Write out
these prompts on paper

Emotions and Body:

Body: Begin to notice to whether it feels

easy or difficult for you to sit still. Are you
moving more or less than usual? Do you feel
the urge to fidget? Do you feel restless or
jittery? Do you feel lethargic or sluggish? Do
you feel collapsed or slumped? Do you feel
frozen or excessively still? Do you feel
relaxed and at ease? Notice how much
space you want to take up right now. Do
you feel expansive, or do you notice an urge
to curl up and make yourself small? Write
down what you notice.

Emotions: Take some time to notice any

emotions that are present for you in this
moment. Do you feel sad, scared, angry,
worried, hopeless, excited, joyful, calm?
Write down what you notice.

2. Notice, be curious and don't push yourself if

any of these feel uncomfortable. These
prompts are about noticing and becoming
aware and not about deeply feeling.
Prompt 4
1. What are you experiencing NOW? Write out
these prompts and practices on paper:

Breath and Energy:

Breath: Begin to notice how you are

breathing. Do you notice a tendency to hold
your breath? Are you breathing in a shallow
manner? Does your breath feel quickened,
or do you notice a shortness of breath, like
you cannot get enough oxygen? Are you
breathing freely and easily? Write down
what you notice.

Energy: Notice the overall quality of your

energy. Do you feel vigilant and on high
alert? Do you feel foggy or fatigued? Do
you feel relaxed and at ease? Write down
what you notice.

2. Notice without judgment, become curious

and don't push yourself if any of these feel
uncomfortable. These prompts are about
noticing and becoming aware and not about
deeply feeling.
Prompt 5
1. What are you experiencing NOW? Write out these
prompts and practices on paper:

The Mind

Mind: Notice the quality of your thoughts. Do

you notice that your thoughts feel curious,
creative, or critical and rigid. Do you sense a
quality of open-mindedness, or do you feel
blocked? Do you experience racing thoughts or
slow and flowing ones? Do you feel “in your
head” a lot or do you feel present and aware of
your surroundings? Write down what you notice.

2. Notice without judgment, become curious and

don't push yourself if any of these feel
uncomfortable. These prompts are about noticing
and becoming aware and not about deeply feeling.

3. Now that you are building this new awareness

skill, notice how much more effective the SPACE.
mind+body rewire becomes. Whenever you notice
any dis-ease of any kind in any of the EBBEM
categories, use the SPACE to generate space in the
present moment. Space will allow you to rewire the
dis-ease (+parts) neurology.

TIP: For the SPACE mind+body rewire, refer to

videos and images in your week 1 content.
Prompt 6

1. Write down 3 insights you have from this

workbook that are most meaningful to you.

2. What challenges or difficulties did you

experience in this practice?

3. What did you find useful about it?

Final word
As you learn SPACE in the first part of the
TCR, you are becoming familiar with
witnessing the present moment and shifting
your nervous system by integrating safety
in your mind+body and generating powerful
states that will help support your healing.
You will learn to witness any thoughts,
feelings, behaviors or dis-ease that may be
accompanying you during the day/night.

Use the EBBEM to simply notice what state

you’re in and then use the SPACE to forge a
new path toward new neurology!

New patterns are being built as you learn

this integrated mind-body felt sense. Your
nervous system is exercising new ways to
allow you to begin to feel connected and
safe in your body and mind.
CFS School
NERVOUS SYSTEM HEALING

“Until you make

the unconscious
conscious it will
direct your life and
you will call it fate.”
-Carl Jung.