A Trauma-Informed Somatic and CBT Programme for Codependency Recovery
Rooted Within is a compassionate, therapeutic online experience designed for people who feel emotionally overwhelmed by the demands of others, or who have learned to silence themselves in order to maintain connection. If you have spent years people-pleasing, over-functioning, or struggling to set boundaries without guilt, this course is here to guide you gently back to yourself.
Why the programme built?
This programme is built on the foundation of clinical insight and embodied healing. It combines somatic practices, cognitive behavioural therapy tools, nervous system regulation, breathwork, and inner child work to help you safely untangle the patterns that no longer serve you. Rooted Within is not about quick fixes or surface-level advice. It is about honouring the deeper emotional experiences that have shaped how you show up in relationships and learning how to reconnect with yourself through compassion, not criticism.
Each of the eight carefully designed modules offers a trauma-informed path to greater clarity, autonomy and emotional safety. Whether you have experienced relational trauma, emotional neglect, toxic relationship dynamics or have simply reached the point of burnout from always giving more than you receive, Rooted Within meets you where you are and helps you build a life that feels sustainable and authentic.
What You Will Learn Inside the Course.
Module 1: Meeting Yourself Where You Are.
This first module is about slowing down and meeting yourself with kindness. We begin by exploring how codependency forms as a protective response. You will be introduced to gentle somatic practices and breathwork to begin creating internal safety. You will also learn how your thoughts, emotional responses and body sensations are interconnected. The aim of this module is not to rush into change but to build a foundation of understanding and self-compassion. We will begin mapping your personal experience of emotional overwhelm, survival responses and relational fear so you can begin to hold yourself with care instead of judgement.
Module 2 The Body Remembers.
In this module, we shift from thinking into feeling. You will learn how trauma and long-standing emotional patterns are stored in the body. Whether you tend to shut down, freeze, fawn or stay
hyper-alert in relationships, we will begin to explore how those responses show up physically. You will be supported in recognising your unique nervous system patterns and learning to interpret your body’s cues for safety or danger. We will explore grounding techniques, vagus nerve toning and movement practices that help you begin building safety from within.
Module 3: Understanding Your Codependent Patterns.
Here we take a compassionate look at how your current relational behaviours were formed. You will begin to connect your people-pleasing, over-functioning, and difficulty saying no with deeper stories from your childhood or earlier emotional relationships. Using CBT journaling prompts, therapeutic reflection and inner child exercises, we will explore how these roles developed and why they felt necessary. This module helps you make sense of why you have struggled with boundaries or often feel responsible for others’ wellbeing. You will not be blamed for these patterns. You will be invited to understand them, validate your younger self and begin rewriting your emotional story.
Module 4: Reclaiming Boundaries Without Guilt
Boundaries are a necessary part of healing from codependency, but for many they feel unsafe or selfish. This module gently unpacks why you may feel uncomfortable asserting your needs or saying no. We explore the emotional weight of guilt, the fear of rejection and the internalised belief that your worth depends on how much you give. You will be supported through somatic exercises that help you practise what a no and a yes feel like in your body. We will also work on communication strategies that honour your truth without causing collapse. You will begin to experience boundaries as acts of love rather than conflict.
Module 5: Rewriting the Story You Tell Yourself
In this module we focus on your internal dialogue. Many people who struggle with codependency carry deeply painful beliefs such as I am only loveable if I am needed or I will be abandoned if I disappoint someone. We will gently begin identifying and reframing these stories using cognitive behavioural techniques, therapeutic reflection and breath-led journaling. You will also practise self-reparenting techniques that help you build a new narrative rooted in emotional safety and self-worth. This is the space where your voice begins to return and where shame begins to soften.
Module 6: Regulating Your Inner World
This module introduces your personalised emotional regulation toolkit. You will explore how to soothe anxiety, calm emotional flashbacks, and support yourself when you feel overwhelmed. Through a mix of somatic grounding, trauma-informed breathwork and simple daily rituals, you will learn to stay present without bypassing discomfort. You will also practise recognising your triggers and building responses that help you feel steady and supported. This part of the course is about building the skills to hold yourself with stability, no matter what is happening around you.
Module 7: Returning to Self
After a lifetime of serving others, this module is your invitation to reconnect with who you are outside of roles, responsibilities and survival. You will explore joy, desire, rest and personal values. Through somatic journaling, movement, creativity and internal reflection, you will begin to experience yourself beyond your codependent patterns. You will be guided to notice what you want and need, without shame or apology. This is where the parts of you that were silenced begin to speak again, and where you remember that you do not have to perform to be worthy.
Module 8: Living Rooted Within
In our final module, we gather everything you have learned and create a deeply personal plan for integration. You will be guided to design your Rooted Practice — a unique blend of breathwork, boundaries, journaling, somatic tools and emotional regulation techniques that you can continue using long after the course ends. This is where your healing becomes a lifestyle, not just a lesson. We will close with a guided meditation that honours the version of you who chose to stay, to feel, and to heal. You will leave this programme not with perfection, but with presence.
Who This Course is For?
Rooted Within is designed for individuals who feel emotionally overwhelmed in their relationships, who often silence their needs to keep the peace, and who carry guilt when they try to put themselves first. It is especially helpful for people healing from emotionally neglectful childhoods, high-conflict or controlling relationships, and those who have lived for too long on high alert. If you have felt disconnected from your body, your needs or your worth — this is the place to begin again. Rooted Within will meet you exactly where you are and help you return to yourself with tenderness, truth and strength.