The Coaching Framework
A structured path to recovery grounded in neuroscience, mind-body expertise, and clear step-by-step guidance.
A Guided Process
The coaching framework offers a guided, structured process to shift symptoms at the root. You learn how to work with your nervous system, retrain the brain, process emotions and create real, lasting recovery.
This pathway unfolds in three clear phases: stabilising symptoms, expanding capacity through brain retraining and somatic work, and finally, deep emotional healing. Each phase builds on the one before it so you move forward with clarity, confidence, and direction. Wherever you are currently, this framework supports your movement into a life full of vitality and freedom.
The Three Phases
Each phase has its own purpose and tools. Your journey will be personalised, yet these phases offer a clear structure so you can understand the direction and purpose of the work ahead. No matter where you begin, you’ll be met precisely where your system is and guided into the next step that will be most effective for fast symptom-reduction and your sustained recovery.
Phase One: Reset the System - The Foundations of Mind-Body Healing
This phase lays the foundation for recovery by helping your system shift out of survival mode and begin building new, steadier patterns. Chronic illnesses keep people stuck in survival mode; locked in hypervigilance, fight-flight-freeze, and the relentless push-crash cycle. From the start, you’ll learn how to interrupt that cycle and begin stabilising your day-to-day experience. You are guided in how to adapt your activities, and your internal responses so symptoms can reduce quickly. The focus is on brain retraining, practical behavioural shifts, and identifying the beliefs and patterns that keep your system stuck.
In this phase you will:
- Learn the foundational principles of TMS and neuroplastic symptom patterns, and how they apply to your specific symptoms.
- Understand the science of symptom perception; how symptoms are a protective response, and how this process can be retrained.
- Identify the factors that keep your system in survival mode, drawing on approaches from Dr. Sarno and Dr. Gabor Maté.
- Explore how chronic symptoms shift from short-term protective responses into conditioned neural pathways, and how to begin unwinding them.
- Introduce exercises developed by Mindbody medicine’s thought-leaders, including Dr. Schubiner (Sirpa) to stabilise fear loops, hypervigilance, and symptom–checking patterns.
- Learn evidence-based principles showing the possibility of full recovery, even after years or decades of symptoms, supporting Mindset shifts and cognitive change.
- Understand how this approach differs from conventional pain management; this is not management or coping, but full-system rewiring.
- Begin experiential learning, applying concepts in real time so your system feels the shift rather than only understanding it intellectually.
- Gain practical tools and strategies for supporting your system outside of sessions, building confidence and early wins.
- Explore how to build a structured recovery rhythm to reduce the push-crash cycle and support fast symptom reduction and steady recovery.
In this phase, you learn how to use neuroplasticity to begin building stability, lowering symptoms, and giving your system room to breathe. As steadiness returns, you gain the clarity and confidence needed for the deeper somatic and emotional layers of the work ahead.
Note: If you’re experiencing significant brain fog, fatigue or feel overwhelmed by the idea of cognitive work, your first phase will be adapted and personalised for you. Some people need more somatic and experiential work at the beginning to reduce symptoms and create stability before delving into brain retraining. This can be discussed in your first session or during a discovery call, so you start with the approach that supports your system best.
If you’d like support in understanding your starting point, you’re welcome to Book your first MindBody Recovery Coaching Session or a Discovery Call →
Phase Two: Rewire for Resilience - Advanced Brain Retraining + Somatic Embodiment
With stability returning, Phase Two brings together advanced brain retraining and nervous-system-centred somatic work. This is where the cognitive and the embodied systems meet: You learn to track internal signals and sensations, release incomplete survival responses, and shift the patterns your system has held for years. This process draws on leading neuroscience, mind-body research, and somatic healing – designed to restore flexibility, safety, and capacity.
In this phase you will:
- Learn to notice, track, and work directly with sensations, impulses, and internal signals in real time.
- Complete fight–flight–freeze responses so the system can move out of defensive physiology and into greater nervous system regulation.
- Build moment-to-moment awareness that helps release stored stressors, survival energy, and long-held patterns behind chronic symptoms.
- Strengthen your system’s capacity to settle and recover quickly through somatic practice, without collapsing, bypassing, or overriding sensations.
- Develop emotional-regulation skills through a polyvagal framework that supports shifts in physiological states (as well as mindset)
- Use sound and voice work to interrupt fight-flight-freeze patterns in real time.
- Experience immediate shifts in the vagus nerve, the polyvagal system, emotional tone, and internal safety signals through somatic healing in-sessions.
- Apply structured, advanced brain-retraining techniques that strengthen new neural pathways.
- Work with the deeper cognitive, emotional, and behavioural layers that shape symptom perception and reactivity through deeper neuroplasticity and somatic practice
- Create new behaviours to support recovery, leaving behind past patterns of people-pleasing and perfectionism.
- Expand your capacity for movement, connection, and daily activity without the push-crash cycle.
As your nervous system becomes more flexible and responsive, you are able to return to many activities you once avoided; not through pushing, but because your system now has more capacity and less fear. You rewire both cognitively and somatically, and are able to begin living from a place of ease, responsiveness, and strength, opening the door to the deeper emotional work of Phase Three.
Phase Three: Rebuild and Integrate - Full-System Emotional Healing
In Phase Three your system has the stability and capacity for deeper emotional and somatic healing. You’re no longer operating from protection mode, which allows suppressed stressors, emotions, and past experiences to surface and resolve.
You are guided to release longstanding responses at the root, completing stress patterns your system once held in place. Fear-based beliefs lose their charge, emotional material is processed safely, and your system shifts into grounded trust and clarity. This phase rebuilds your relationship with yourself, aligned, capable, and ready to move through life with strength and authenticity.
In this phase you will:
- Learn to identify, access, and express primary emotions in ways that shift physiology and reduce symptoms.
- Draw on principles from Emotional Awareness and Expression Therapy to work with adaptive emotion, emotional expression, and the deeper conflicts that fuel symptoms.
- Pair emotional processing with somatic healing so your system can complete stress responses held for years or decades.
- Develop the capacity to feel and move through strong emotions without collapsing, dissociating, or shifting into survival states.
- Understand the link between emotional avoidance, inner conflict, and chronic symptoms
- Be guided into subconscious, receptive states where deeper emotional patterns and stored stress responses can surface and release safely.
- Strengthen the physiological patterns of safety, connection, and grounded presence)
- Experience the emotional and relational freedom that emerges when old patterns lose their charge.
- Update the way you relate, communicate, set boundaries, and choose what aligns with your values.
- Experience a life without symptoms as the emotional load behind them dissolves.
As this deep emotional work integrates, people often describe it as a return to themselves. More clarity. More presence. More strength. Symptoms fade because the stressors and emotional patterns that once maintained them are no longer active. This phase completes the journey, rebuilding your inner architecture so you can move through the world with confidence, connection, and a future you can trust.
Structured Tools, Personalised for You
Recovery doesn’t end when the session ends. You are provided with targeted resources to keep the rewiring process active, so momentum continues between sessions.
You will receive (depending on your current needs):
- Recovery planning: how to structure your energy and activities with confidence
- Targeted practices to give relief from symptoms
- Nervous system regulation tools to help regulate in everyday life
- Clarity on how TMS and the mind-body connection apply to your specific symptoms
- Practical strategies for shifting fear-based beliefs or stress-driven behaviours
- Live somatic practices in-session, tailored to your system
- Co-regulation experiences with a regulated nervous system
- Live brain rewiring work with immediate application
- Cognitive exercises to reinforce new neural patterns and support lasting change
- Journaling prompts and reflections curated for your stage of recovery
- Support in developing healthy boundaries that protect your recovery and relationships
- Direction on what to prioritise in each stage of recovery, so you don’t feel overwhelmed
- Emotional regulation tools to manage stress responses and build resilience in real time
Reflective practices that reconnect you with joy, purpose, and trust in your body
Each resource is hand-picked to match your stage of recovery, re-inforcing the work you do in sessions and accelerating the changes already underway.
Ready to Begin Your Recovery Path?
If you’re ready to stabilise your symptoms, build real capacity, and move into deeper emotional and somatic healing with clear guidance, I’d be honoured to support you. You can book your first Mind-Body Recovery session or schedule a Discovery Call to understand where your system is and what the next right step looks like.
This work gives you a structured path, personalised guidance, and the tools your system needs to create lasting change.
When you’re ready, I’m here.
Frequently Asked Questions
Do I need to prepare before the first session?
No preparation is needed. You can come exactly as you are, even if symptoms are high or you’re in bed. The first session helps you understand where your system is and begin the right steps for your recovery.
How long does it take to see improvement?
Everyone’s journey is unique, but many notice early shifts within the first few sessions as their system begins to regulate and rewire. The goal is steady progress, not perfection… and to help you build the skills for lasting recovery.
Is this suitable if I’m new to mind-body work?
Yes. Many people begin with no previous experience. You’ll be guided step by step, learning how to apply the tools safely and effectively.
How often should I book sessions?
Session frequency is unique to each person. Most people begin with one session to assess their current stage and create a plan. From there, I help you decide what rhythm will support your progress best.
What happens after a session?
You’ll receive a personalised follow-up email with clear steps, tools, and reflections tailored to your current stage. These help you integrate, so that your progress continues between sessions.
