EMPTY CUP
ONLINE COURSE
GUIDED RELAXATION / MEDITATION / BODY - BRAIN RECONNECTION / DEEP RECOVERY
The Course in Letting Go
7 Guided Practices for Deep Reset, Reconnection, and Relaxation
Let go of what no longer serves you.
Empty Cup is a 7-session program designed to release built-up physical, emotional, and mental tension. Whether you’re feeling overloaded, stressed, disconnected from your body, or simply in need of a reset—this course offers a therapeutic, restorative path back to your center.
7 Guided Practices for Deep Reset, Reconnection, and Relaxation
Let go of what no longer serves you.
Empty Cup is a 7-session program designed to release built-up physical, emotional, and mental tension. Whether you’re feeling overloaded, stressed, disconnected from your body, or simply in need of a reset—this course offers a therapeutic, restorative path back to your center.
INTRODUCTION
How it Works
The course includes 7 guided video sessions, each around 30 minutes.
You can choose to follow the course:
Once a week for 7 weeks, or
Once a day for 7 days, or
Repeated regularly as a long-term reset ritual.
Each session is practiced in a single, supported position, encouraging stillness and the ability to adapt from within, without constant external movement.
You will lie down in one of three ways:
On a bench, with arms hanging and legs aligned for full-body decompression.
Using yoga blocks, one under the pelvis and one under the ribcage.
On the floor, with spine supported for complete grounding.
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Why It’s Called “Empty Cup”
Before we can grow, heal, or evolve—we must first empty the cup. This course is your invitation to stop holding, stop performing, and allow accumulated layers of tension to dissolve.
You’ll learn to:
Reset your breathing by relaxing respiratory muscles
Be still and motionless, learning to adapt from within
Ground your body and reconnect to your physical form
Disengage effort and surrender to gravity
Relax from the inside out, layer by layer
Each session is a deeply guided somatic relaxation, reconnecting you with specific areas of your body and nervous system.
DAY 1
"BUDDHA FACE"
"BUDDHA FACE"
The face holds around 80 muscles, and many traditions believe that by relaxing the face, you can release up to 75% of the body’s tension. In this session, we begin where presence begins—through the face. By softening the eyes, loosening the jaw, and releasing habitual expressions, we shift from unconscious holding into conscious stillness. A Buddha face is not just a relaxed face—it’s a face that reflects balance, serenity, and inner contentment. Most people carry the imprint of stress, lack, fear, or dissatisfaction in their expression without even realizing it. This practice helps you reset that pattern. You begin to cultivate an expression of presence and virtue, not by force, but by reprogramming the muscles of your face into a state of openness, neutrality, and peace. With consistency, this subtle shift in expression begins to influence the rest of your body, your mind, and even how others respond to you.
DAY 2
"BODY ROOF"
"BODY ROOF"
The body can be seen as a structure with three essential levels: the foundation (lower body), the trunk (core), and the roof (upper body). In this session, we bring our attention to the Body Roof—the chest, shoulders, arms, and upper spine. This area often holds the invisible weight of emotional tension, responsibility, and pressure. We carry so much on our shoulders—literally and metaphorically. By learning to relax and release this zone, we begin to let go of what we’ve been holding up. A balanced body depends on the harmony between its foundation and its roof; when the upper body is over-tense or disconnected, the entire structure compensates. This practice invites you to soften the chest, dissolve tension in the shoulders, and allow the arms to hang effortlessly—reconnecting the top of the body to breath, gravity, and grounded stillness. By restoring ease in your Body Roof, you create space, lightness, and a renewed connection between your upper structure and the rest of your being.
DAY 3
"BODY TRUNK"
"BODY TRUNK"
The trunk is the centerpiece of the body’s structure, connecting the upper and lower halves and housing two essential systems: the breath and the core. In this session, we bring awareness to the ribs, belly, diaphragm, back, and spine—releasing the unconscious tension that often accumulates in these areas. Many people over-tense their core in an effort to feel strong or stable, but this constant gripping comes at a cost: it restricts the diaphragm, interrupts natural breathing patterns, and creates unnecessary rigidity. True strength is born from balance—not from force. This practice teaches you to soften the center, to allow the breath to move freely, and to realign the core in harmony with the nervous system. As you relax the trunk, you reconnect your brain with the deepest rhythms of your body. You begin to feel the quiet intelligence of your center—not as tension to hold, but as a space to support you. This is where grounded breath and embodied strength meet.
DAY 4
"BODY FOUNDATION"
"BODY FOUNDATION"
The foundation of the body—pelvis, hips, legs, feet, and toes—is what connects us to the earth. It holds the key to balance, movement, and rooted presence. In this session, we return to the ground beneath us, and the parts of ourselves that are meant to settle, support, and stabilize. With age, we often see a growing disconnection from the ground—walking becomes more about falling forward and catching ourselves, rather than moving in harmony with gravity. The legs, which should act as springy, responsive pillars, often become either over-tense or dysfunctional. While many assume more tension means more strength, the truth is the opposite: excessive tension creates rigidity, impairs circulation, and blocks natural coordination. In this practice, we release that unnecessary effort, reawaken sensitivity in the lower body, and restore the foundation’s relationship with gravity and the nervous system. As you soften and reprogram your legs, hips, and pelvis, you begin to feel a new sense of grounded freedom—a base that supports, rather than restricts.
DAY 5
"BODY OPPOSITES"
"BODY OPPOSITES"
We are made of opposites—left and right, front and back, upper and lower—and yet we often live in unconscious imbalance, favoring one side, forgetting the other. In this session, we bring focused awareness to the duality within the body, first sensing one side, then the other, and finally exploring their relationship. By shifting your attention between polarities, you begin to uncover hidden tension, asymmetry, and disconnection. This practice isn't about “fixing” one side—it’s about listening, sensing, and restoring communication between the brain and every part of the body. As you alternate your awareness, you awaken dormant pathways and deepen the breath-body-brain connection. True balance is not symmetry—it’s harmony between opposites. And in that harmony, you begin to feel more whole, more complete, and more alive within your physical form.
DAY 6
"BODY CAROUSEL"
"BODY CAROUSEL"
This session is where everything begins to weave together. In Body Carousel, we guide awareness through the entire body in continuous, subtle spirals—like an internal carousel slowly turning in stillness. By now, each part of your body has been touched, sensed, and softened. This practice unites those pieces into a living, breathing whole. Through gentle mental scanning and fluid shifts of attention, we train the brain to perceive the body not as isolated parts, but as an interconnected system. The movement happens within stillness—not physical motion, but waves of perception flowing through muscles, bones, breath, and energy. This session deepens sensory intelligence and builds a more complete body map, opening space for integration, balance, and internal rhythm. Like a spiral staircase inward, it helps you rediscover the unity within your own structure, and the grace of being fully present inside your body.
DAY 7
"BODY PERCEPTION"
"BODY PERCEPTION"
This final session is the culmination of the entire journey. Body Perception is not just about sensing the body—it’s about awakening a new relationship with it. As you integrate all the previous lessons, your perception expands from fragmented awareness to a full-body experience of presence. In this stillness, perception becomes a transformative force. It rewires the nervous system, reorganizes tension patterns, and teaches the brain how to feel and respond differently. What you perceive, you can reconnect with. What you reconnect with, you can reprogram. Through sustained awareness, you return to a grounded, unified state, where breath, body, and mind are no longer separate. This session invites you to trust the intelligence of your system—not by doing more, but by perceiving more deeply. From this place, true healing, recalibration, and embodiment begin. It’s not the end—it’s the beginning of a new way of being in your body.
Empty Cup is more than a series of relaxation sessions—it’s a method of reprogramming your relationship with your body, your breath, and your nervous system. Each practice gently dissolves old patterns of tension and unconscious holding, guiding you back to a natural state of balance, presence, and internal clarity. As you move through these seven sessions, you’re not just relaxing—you’re reconnecting. You’re building a deeper perception of your body and creating space for something new to emerge. Let this be a beginning. Return to it as often as you need. Each time, you may discover something different—because your body, like life, is always changing.