Creating a Sanctuary Within

Feeling "Dysregulated”? It's Time to Come Home to Safety and Calm. 

Can you recall a moment where you felt a glimmer of safety or joy amid life's challenges? Like an afternoon cup of tea… the warm hug of a friend or loved one… or cuddling with your dog or cat on the couch?

In these nourishing states, teaches Polyvagal expert Deb Dana, you're experiencing a calm and regulated nervous system. It's how we restore ourselves when we're dysregulated: fearful or angry in stressful situations or "shut down" and numb when even more overwhelmed.

Each of these states reveal different parts of your nervous system—and all of them are essential to surviving and thriving in the world.

The problems start when we get stuck in states that lead to ongoing anxiety, mood swings, irritability, depression, loneliness, or confusion—and even physical issues like chronic pain, fatigue, migraines, insomnia, digestive problems, and more.

But there's good news.

Polyvagal Theory, conceived by Dr. Stephen Porges over 30 years ago, has been rapidly rising as one of the most promising paths to restoring emotional wellness in a world filled with overstimulation and stress. And Deb Dana has been part of its evolution for over a decade.

With Creating a Sanctuary Within, this groundbreaking clinician and teacher invites you to a transformative six-week experience where she leads you through her core insights and exercises for healing and regulating yourself with the Polyvagal approach.

Let Deb Dana's Heart-Centered Support and Healing Tools Lift You Up

One of the most useful findings of Polyvagal Theory is that simply connecting with a caring and regulated person has the power to calm your nervous system. Which is why Deb decided to create this immersive course. As she says:

"My commitment to you is that I am bringing my own regulated nervous system to support you on this adventure. So if you start to feel dysregulated, you can look at my face, listen to my voice, and trust that I am offering that safety to you as we practice and learn."

During this six-week program—which includes three LIVE sessions with Deb—you'll gather with her and fellow participants to …

• Tune in to and understand your body’s signals
• Reduce reactivity and restore balance to your nervous system
• Learn to gather supportive "glimmers" of peace, joy, and calm every day
• Move more flexibly between "high alert" survival states and restful ones
• Build inner resilience and deeper connections with others, and…
• Create lasting change in how you engage with every moment of your life

What You’ll Be Learning and Practicing

In this immersive journey, Deb Dana helps you create a sanctuary of calm and belonging within, using the principles of the Polyvagal Theory.

Each week you’ll learn practical, everyday tools to regulate your responses to stress, deepen your sense of safety, and foster emotional resilience. Step-by-step, you will develop a new relationship with your body’s signals and rhythms, helping you move through the world with greater ease, confidence, and inner peace.

In addition to six recorded video sessions, you’ll be meeting with Deb for two LIVE Q&A sessions— to learn, ask questions and get additional support.

Here's what you'll experience:

Week 1: In Service of Safety and Survival

The foundation of our nervous system is built around keeping us safe. In this session, you'll learn how your body responds to stress and how to recognize the signs of when you’re feeling safe versus when you’re in survival mode.

What You’ll Gain:

• The ability to understand the three states of your nervous system ("safety," "fight-or-flight," and "freeze") and how they directly influence your behavior
• The tools to anchor yourself in a state of safety, even in demanding situations, so you can respond with clarity instead of overwhelm

Week 2: Autonomic Listening

Learn to notice and decode the subtle messages of your nervous system. This session will teach you how to tune in to your body’s sensations and recognize when your nervous system is signaling for help.

What You’ll Gain:

• The ability to recognize and interpret the messages your body is sending, helping you shift from overwhelm to states of calm regulation
• Simple, effective techniques to stay grounded and aware, even in the face of anxiety or frustration

Week 3: The Right Degree of Challenge +  LIVE Q&A with Deb Dana on May 27

Life often asks us to grow, but it’s important to do so without tipping into dysregulation. In this session, you’ll explore how to create balance between stretching toward growth and avoiding emotional overload.

What You’ll Gain:

• The ability to tell the difference between beneficial challenges and harmful stress
• Strategies for safely expanding your nervous system capacity and building real-world resilience

Week 4: Mark the Moment

By bringing mindful awareness to moments of calm—what Deb calls glimmers—we can deepen their impact. This session teaches you how to pause and savor moments of regulation, so they become an integrated and automatic part of your daily life.

What You’ll Gain:

• The skill to amplify and fully savor "micro-moments" of peace and calm, making them a powerful anchor in your life
• Techniques to use mindfulness to strengthen your body’s sense of safety and inner support, creating lasting transformation

Week 5: Notice and Nourish

Your nervous system has its own unique needs for balance. In this session, you’ll explore simple daily practices and more in-depth ones to nourish your nervous system and bring it back into a state of calm.

What You’ll Gain:

• Personalized strategies to restore balance and regulation, empowering you to manage stress more effectively
• A deeper understanding of how to meet your body’s needs with compassion and care, fostering resilience and stability

Week 6: States Shape Stories + LIVE Q&A with Deb Dana on June 17

Our nervous system often stores its experiences in the form of unconscious stories—and those stored narratives shape the way we feel and act. In this final session, you’ll learn how to reshape those stories to respond in more regulated, courageous, and effective ways.

What You’ll Gain:

• A deeper understanding of how your nervous system shapes your personal stories, and how to identify them
• The tools to reshape those past narratives of fear or isolation to ones of safety, empowerment, and calm

What This Program Includes

Throughout this six-week immersion, you’ll explore tools and practices designed to help you build a deeper connection with your nervous system and cultivate more calm, safety, and resilience. Here’s what you'll receive:

• Six In-Depth Sessions: Each focuses on a core aspect of nervous system regulation, where you'll learn key insights and then immerse yourself in two guided practices to build the foundations for abiding calm and well-being.
• Live, Interactive Learning: Two of the six sessions will also feature live Q&As with Deb and your fellow participants.
• Self-Guided Tools and Exercises: Between sessions, you'll use The Nervous System Workbook to progress even further in your healing journey.
• Flexible Participation: Can’t attend live? No problem. Enjoy all recordings and materials at your convenience and at your own pace.
• Lifetime Access: The more you work with these practices, the more benefits you'll gain. That's why you'll have full access to the course contents—including video replays and all other resources—to revisit at any time.
• Bonus #1: Free eBook edition of The Nervous System Workbook
  Get the book in digital format when the course begins. It serves as the essential reference guide for this course, including dozens of additional practices to amplify your growth.
• Bonus #2: Two Free Months of Sounds True One Membership
  Explore our vast range of meditations, teachings, practices, and other exclusive content, designed to support your ongoing healing and self-discovery.

Your Journey to Regulation and Calm Begins Today

This is more than just an informational program: it's an immersive growing experience with Deb Dana's personal guidance—and a profound step in your personal unfolding toward greater joy, connection, and inner strength.

We hope you'll join us, starting on May 14, 2025!