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How to start inner work
No jargon, no ten-year plan. Here is what it actually is, and what to do in your first week.
What inner work actually is
Inner work is the practice of going toward what you have been managing around. Most of us spend decades building a life that works around an old wound — the overworking, the people-pleasing, the drinking, the distance, the rage that shows up over nothing. Those are not character flaws. They are strategies a younger version of you invented to survive something.
Inner work is turning around and meeting that younger part directly, with an adult nervous system that can handle what it could not. That is it. Everything below is scaffolding for that one move.
How to know it is time
- You've done therapy, read the books, and still repeat the same pattern
- Your reactions are bigger than the situations that trigger them
- You are competent everywhere except close relationships
- The symptom got managed but the underneath never got touched
Your first week, in order
Do them in this sequence. Each one makes the next one possible.
Get regulated before you get deep
You cannot process anything from a body that is bracing. Five minutes a day of slow breathing with a longer exhale comes first — not because it is profound, but because everything else fails without it.
Breathwork guideLearn to stay in the room with yourself
Ten minutes of sitting and noticing. Not emptying your mind — building the capacity to feel something uncomfortable without running, numbing, or explaining it away.
Meditation guideGet it out of your head and onto paper
The fact, the feeling, where it lives in your body, how old it is. Six lines. Writing turns a vague mood into something you can actually work with.
Journaling guideMeet the part of you that got left behind
Once you can stay and name, you can go back. This is where symptoms stop being the enemy and start being information — and where most of the real change happens.
Inner child work guideWhen you want it taught in order
The four practices above are the free written versions. If you want them on video, in sequence, with the parts that are hard to put in writing, Inner Work Mastery — Foundations is the guided path, and it comes with the Inner Work Community. If you'd rather do this with someone, coaching is one-on-one.