From Survival to Safety - Free guide
Simple rituals to regulate your nervous system and return to steadiness
When life feels too much—tight chest, loud thoughts, hard to land in your body—this gentle guide meets you where you are and offers small, doable practices to feel “safe enough” again.
What's inside the guide
Four grounded practices designed to meet you—overwhelmed, flat, or uncertain—and lead you back to steadiness:
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Orient in the Now — Reconnect to your environment so your system realizes it’s safe enough to slow down.
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Hand on Heart + Belly — Offer warmth and containment; a simple signal to your body: I’m here, I’m listening.
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Movement with Meaning — Gentle, rhythmic gestures to invite life back in—without force.
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Safe Place Visualization — Imagine safety to help your body respond as if you’re already there.
Who this is for?
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When you feel flooded — racing thoughts, tight chest, hard to slow down.
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When you go numb — freeze or collapse states; everything feels far away.
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When self-criticism spikes — shame spirals and confusion about what you’re feeling.
Hi, I’m Bianca Ceruța, body-based therapist and coach who believes in slow, honest healing.
My work blends nervous system healing, emotional clarity, and body-based presence. It’s trauma-informed, heart-led, and designed to meet you exactly where you are—no fixing, no rushing, just soft reconnection.
I created this guide for the moments when everything feels a bit too much. Even a few seconds of noticing can be a shift—that’s more than enough. I’m glad you’re here.
From Survival to Safety - Free guide
e-book
FREE