SETTLED - A 7-Day Nervous System Reset Workbook

Your SETTLED workbook includes:

• 48 beautifully designed A4 pages
• Seven guided nervous-system wellness themes
• Gentle daily regulation practices
• Daily arrival check-ins and journal reflections
• Before-and-after regulation assessments
• A personal safety and support map
• A one-minute settle practice
• A seven-minute regulation reset
• A practical regulation tools library
• Trigger and early-signal mapping
• A personalised sensory regulation menu
• A calming and support menu
• Printable regulation ritual cards
• A seven-day regulation tracker
• A personalised ongoing regulation plan

Each day explores a different aspect of nervous-system awareness and regulation:

• Day 1: Notice Without Judgement
• Day 2: Orient to the Present
• Day 3: Make Space for the Exhale
• Day 4: Release Held Tension
• Day 5: Lower the Sensory Load
• Day 6: Restore a Supportive Rhythm
• Day 7: Build Your Regulation Plan

Each day includes a short teaching, an arrival check-in, a guided practice, reflection prompts and one manageable regulating action.

Move through the workbook one day at a time or remain with a practice for longer. You may repeat a day, shorten an exercise or take more than seven days to complete the journey.

There is no perfect state to achieve and no requirement to feel calm after every practice. The intention is to understand your signals, recognise what supports you and build a more compassionate relationship with your body.

Allow approximately 15–25 minutes per day, or complete only the section that feels manageable.

SETTLED has been designed for digital and printed use.

Type directly into the interactive fields, complete the checkboxes and regulation scales, or print the entire workbook—or selected reflection pages—for handwriting.

For the best fillable experience, download the file and open it in the free Adobe Acrobat Reader application. Some browser-based PDF viewers may not save completed fields correctly.

• Format: Fillable and printable PDF
• Length: 48 pages
• Page size: A4
• Language: English
• Delivery: Digital download
• Physical product: None will be shipped
• Recommended app: Adobe Acrobat Reader

Colours may appear slightly different depending on your screen, printer, ink and paper settings.

After completing your purchase, you will receive access to the digital PDF download.

Download the workbook to your device and save a clean original copy before beginning. If you intend to type into the workbook, create a separate working copy so your unused original remains available.

The practices are intentionally simple and adaptable. You may wish to have:

• A stable, comfortable place to sit or rest
• A journal and pen if working by hand
• Water and an optional snack
• A blanket, fan or comfortable layer
• Headphones or earplugs if helpful
• A neutral textured object
• Approximately 15–25 minutes per day

You are always welcome to keep your eyes open, change position, shorten a practice or stop.

The word “reset” does not mean forcing your body into calm, eliminating stress or healing trauma in seven days.

SETTLED encourages gentle awareness, practical support and greater choice. You may feel calmer, more energised, tired, emotional, unchanged or simply more aware. None of these responses determines whether you completed the journey correctly.

Your purchase is licensed for personal use only.

You may print a copy for yourself, but you may not copy, share, forward, upload, reproduce, resell or distribute the workbook or any part of it.

Practitioners may not reproduce or distribute the workbook to clients, groups, workshops or courses without written permission from Elemental Healing.

Due to the digital nature of this product and the immediate access provided after purchase, all sales are final unless otherwise required by applicable law.

Please review the product information carefully before purchasing. If you experience a technical problem with your download, contact Elemental Healing for assistance.

SETTLED is intended for wellness education, spiritual self-care and personal reflection. It is not medical, psychological or mental-health advice and does not diagnose, treat, cure or prevent any condition.

This workbook does not replace medical care, psychotherapy, trauma support, prescribed medication or emergency assistance. Stop any practice that causes discomfort, panic, dizziness, numbness, emotional flooding or distress, and seek appropriate qualified or emergency support when needed.