Living From Coherence: Emotional Wellbeing Retreat

Name: Living From Coherence: Emotional Wellbeing Retreat
Rating: 5.0 (25 reviews)

A practical 4-week retreat journey to calm your nervous system, restore inner safety, and reconnect with your true self.

Created byMaster John Gabbard

Last updated 9/2026

English

English [Auto],

What you'll learn

Understand your nervous system and recognise survival patterns
Develop greater emotional awareness and regulation
Transform unhelpful patterns and strengthen inner resilience
Create a more coherent way of living

Course content

1 section • 51 lectures • 9h 19m total length

Introduction3:37
Week 1 - Creating Safety Within7:54
Week 1 - What This Retreat Is – And What It Is Not8:51
Week 1 - Why Safety Comes First10:08
Week 1 - Understanding the Nervous System10:43
Explore how the nervous system monitors safety, shifts between ventral vagal, sympathetic, and dorsal vagal states, and guides healing through awareness and compassion.
Week 1 - Recognising Your Own State11:08
Week 1 - Grounding the Body10:27
Week 1 - Lower Dantian Breathing: Building an Inner Centre12:09
Week 1 - Guided meditation: Returning to Safety Within15:14
Week 1 - Reflection, Integration & Building Your Daily Practice10:29
Week 1 - Taking Safety Into Daily Life6:16
Week 1 - Finding Your Inner Safe Place Guided Meditation14:43
Week 1 - Returning Home to Yourself Guided Meditation15:03
Guide to returning home to your deeper self through grounding breath, earth energy, and three centers: lower dantian, heart, brow, remembering your coherence and present being.
Week 2 – Video 1 Understanding Emotional Energy8:51
Explore emotional energy by viewing emotions as messengers, learn expansion and contraction, and strengthen safety and awareness through grounding practices and lower dantian breathing.
Week 2 – Video 2 What Is Emotional Energy?10:07
Understand that emotions are whole-body experiences, not just thoughts, moving through the nervous system as information. Observe them curiously, treating emotion as information, and let it flow rather than resist.
Week 2 – Video 3 Feeling Emotion Without Becoming the Emotion11:27
Week 2 – Video 4 Expansion and Contraction: The Body's Emotional Language11:50
Week 2 – Video 5 Why Emotions Become Stuck11:40
Week 2 – Video 6 Mapping Emotions in the Body10:40
Week 2 – Video 7 The Body's Emotional Language: What Emotions Are Trying to Tel9:44
Week 2 – Video 8 Building Emotional Capacity: Learning to Stay Present9:36
Week 2 – Video 9 Reflection, Integration & Daily Emotional Awareness Practice10:56
Reflect on how emotions move through the body, why they feel stuck, and practice daily emotional check-ins to cultivate awareness and emotional intelligence.
Week 2 – Video 10 Week 2 Closing: From Emotional Awareness to Emotional Transfor7:11
Week 2 – Meditation 1 Meeting the Emotional Body18:47
Week 2 Meditation 2 living from coherence17:42
Cultivate compassion for the emotional self by listening, grounding, and warmly welcoming internal parts, guiding healing through relationship and integration of all parts.
Week 3 – Video 1 Welcome to Week 3: The Possibility of Transformation10:58
Week 3 – Video 2 The Six Stages of Emotional Alchemy11:30
Week 3 – Video 3 The Stories We Tell Ourselves11:00
Week 3 – Video 4 Emotional Triggers and Hidden Lessons11:18
Identify how emotional triggers reveal deeper beliefs and past experiences rather than simply reacting to events, and learn to pause for awareness, transforming triggers into opportunities for growth.
Week 3 – Video 5 Ho'oponopono and Emotional Healing11:13
Week 3 – Video 6 Transforming Emotional Energy10:35
Week 3 – Video 7 Energetic Hygiene and Emotional Boundaries10:01
Week 3 – Video 8 Releasing What No Longer Serves19:49
Week 3 – Video 9 Reflection and Integration: What Am I Becoming?10:34
Week 3 – Video 10 Week 3 Closing: Transformation Into Coherence8:23
Reflect on week three's transformation into coherence by reinforcing safety, emotional awareness, and boundaries, and practice grounding, breathing, and compassion to remain connected to self amid life's challenges.
Week 3 – Meditation 1 The Emotional Alchemy Process15:20
Week 3 – Meditation 2 Ho'oponopono for Emotional Healing17:28
Week 3 – Meditation 3 Releasing What No Longer Serves11:55
Week 4 – Video 1 Living From Coherence9:02
Week 4 – Video 2 Returning to Centre10:30
Week 4 – Video 3 Relationships and Staying Yourself10:28
Week 4 – Video 4 Living Beyond Survival11:41
Shift from survival to living by recognizing survival patterns, embracing living questions, and expanding coherence through resilience, capacity, and meaningful participation in life.
Week 4 – Video 5 Creating a Daily Practice10:36
Week 4 – Video 6 Purpose, Meaning, and Direction11:04
Week 4 – Video 7 Living With Compassion10:29
Week 4 – Video 8 Resilience and Returning After Setbacks9:49
Discover how resilience helps you recover from setbacks, return to center, and build a personal toolkit of grounding, breathwork, and small, consistent corrections to sustain coherence.
Week 4 – Video 9 Designing Your Coherent Life9:38
Week 4 – Video 10 Reflection and Integration: The Journey So Far9:32
Week 4 – Video 11 Closing the Retreat: The Journey Continues9:13
I Carry the Light Within Guided Meditation10:14
Bonus Lecture: Continuing the Practice1:41
This bonus lecture explores how to continue developing and applying what you have learned beyond the course, turning understanding into an ongoing personal practice

Requirements

No Prerequisites

Description

This course contains the use of artificial intelligence

Living From Coherence is a four-day online retreat designed to help you calm your nervous system, restore a deeper sense of inner safety, and reconnect with yourself.

Many people spend much of their lives feeling tense, overwhelmed, emotionally exhausted, or disconnected without fully understanding why. This course explores how the nervous system responds to stress and how simple, gentle practices can help the body and mind move towards greater balance.

Over four days, you will be guided through a combination of practical teaching, meditation, breathing practices, self-reflection, mindful awareness, and gentle nervous-system regulation techniques.

You will explore:

How the nervous system influences your thoughts, emotions, and behaviour
Why feelings of anxiety, tension, shutdown, or disconnection are protective responses rather than personal failures
How to recognise the different states of the nervous system
Simple ways to create a lived experience of safety
Breathing and grounding practices that support emotional regulation
How to move from reacting automatically to responding with greater awareness
How to reconnect with your body, emotions, values, and authentic self
Practical ways to bring greater coherence into everyday life

This is not about achieving perfection or forcing yourself to feel positive. It is about learning to listen to yourself with greater compassion and developing the skills to return to a calmer, more connected state.

The course is suitable for beginners and for anyone who feels stressed, overwhelmed, emotionally drained, stuck, or disconnected from themselves. You can complete the programme over four consecutive days or move through it at a pace that feels comfortable for you.

By the end of the retreat, you will have a clearer understanding of your nervous system, a collection of practical calming tools, and a supportive daily practice to help you live with greater safety, balance, awareness, and coherence.

Who this course is for:

This course is for adults who want to feel more grounded, emotionally balanced, and connected to themselves in everyday life.