The Somatic Foundations Course

A gentle starting point for nervous-system regulation and pain relief. In 6 weeks, learn core somatic tools to release tension, rebalance your nervous system, and reconnect with ease — ideal for tight hips and low-back pain.

Begin Your Somatic Journey

Picture This Instead:

Your nervous system has balance and resilience.
You notice tension before it spirals into pain.
You have tools to rebalance, release, and repattern wherever you are stuck.
You feel at home in your body again — grounded, safe, and aware.
You move more freely, sleep more deeply, and live more fully.

The Missing Link: Somatic Healing

Imagine Relief That Lasts — from the Inside Out

Imagine waking up calm and grounded — free from the background tension and discomfort that once defined your days. Picture moving through life with ease, trusting your body again, breathing fully, and knowing how to regulate stress before it takes hold.

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Somatic Foundations helps you rediscover relief at its root — by rebalancing your nervous system through simple, science-backed practices. You’ll learn to sense, understand, and release deeply held tension so ease, comfort, and embodied freedom become your new baseline.

 Start Your Somatic Journey — $199 
Lifetime access • Beginner-friendly • Science-backed

What’s Inside Somatic Foundations

A 6-week, science-backed introduction to nervous-system regulation and embodied healing.

Discover how to release chronic tension, restore balance, and reconnect with ease through simple somatic practices that retrain your body’s reflexes from the inside out. Each week builds awareness and skill step-by-step — blending the science of neurophysiology with the art of gentle, embodied self-care.

    1. Privacy Policy, Terms of Use & Medical Disclaimer

    2. A Note from Carrie & Nicole

    3. How to Navigate this Course

    4. Meet Carrie & Nicole

      FREE PREVIEW

    5. Expanding Awareness & Curiosity

    6. Let's Talk about True Healing & Somatic Embodiment

    7. We Would Love to Get to Know You....

    1. Lesson 1: What is Interoception?

    2. Lesson 2: Get to Know Your Body

    3. Lesson 3: Develop Intimacy with Yourself

    4. Lesson 4: Body Awareness Audio Practice

    5. Lesson 5: Body Awareness Practice Reflections Journal

    6. Lesson 6: Test Your Learning on Interoception

    1. Why Lymphatic Work is so Important

    2. Big 6 Lymph Routine

    3. Big 6 Lymph Routine + Arms & Legs

    1. Lesson 1: Understanding Your Nervous System

    2. Lesson 2: Nervous System Overdrive - What's the Solution

    3. Reset Your Nervous System I The Basic Vagus Reset

    4. Reset Your Nervous System I Voo Ahh Eee Sounding & Tapping

    5. Lesson 3: Putting Alternate Nostril Breathing into Practice Journal

    6. Lesson 4: 3-3-3 Alternate Nostril Breathing Guided Video

    7. Lesson 5: Pain is Complex

    8. Lesson 6: Guided Yoga Nidra Audio Practice for Self Healing

    9. Lesson 7: Test Your Learning on the Nervous System

    1. Lesson 1: How the Mind Affects Health and Healing

    2. Lesson 2: Your Body Reflects Your Mind

    3. Lesson 3: Gratitude Practice

    4. Lesson 4: Taking Time for Self Inquiry

    5. Lesson 6: Test Your Learning on the Mind

    1. Lesson 1: Habituation & the 3 Reflexes

    2. Lesson 2: Reflex Self Assessment

    3. Lesson 3: Pandiculation 3-Step Learning Process

    4. Lesson 4: Preparing for Your First Somatic Practice

    5. Lesson 4 Cont'd: Self Care Guidelines After a Practice

    6. Lesson 5: Practice Plan: Developing a Home Practice

    7. Lesson 6: Arch and Flatten

    8. Lesson 7: Diaphragm Pandiculation

    9. Lesson 8: Low Back Quick Fix

    10. Lesson 9: The Flower

    11. Lesson 10: Test Your Learning on Somatic Neuromuscular Communication

About this course

  • 57 lessons
  • 3 hours of video content
  • Mix of learning styles: Audio & Video Content, Somatic Practices & Assignments
  • Lifetime Access

Why This System-Focused Approach Works

Because it retrains the brain-to-muscle connection. This isn’t stretching or pushing through. It’s somatic education — grounded in neuroscience and physiology — that teaches your body to relax and move naturally again.

Meet Your Guides

Compassionate. Dedicated. Results Driven.


Transform your Mind-Body Pain with powerful techniques that offer lasting results!

Carrie Meyer and Nicole Ablack-Ramkay are Pain Resolution Therapists with decades of  experience in movement therapy and nervous system regulation.

Both certified by the International Association of Yoga Therapists (IAYT), they've helped hundreds reclaim ease, agency and embodied confidence.

Their mission: to empower you with the knowledge and tools to become your own self-healer.



Real Stories of Relief and Freedom

“I enjoyed working through this online course at my own pace and found I learned a lot about the whole brain / pain connection. My chronic pain has been reduced significantly after learning the 3-3-3 breathing method and the arch and flatten movement.

I would recommend this course for anyone suffering chronic pain especially if it's lower back pain.

I have learned to change my way of thinking about my pain which has added greatly to my healing process. This course has helped me find more freedom of movement and I truly believe I have the power to help my body heal.

Thank you to Carrie and Nicole for developing this course, it has changed my life. ”

Nancy

“I just wanted you to know that I had an amazing experience yesterday.

I went to mail a couple of parcels at the local outlet. I parked my car, masked and mittened up and started walking. I had gone about half the distance when I began to feel that something was missing...keys, purse, locked the car?

Oh wait...I do NOT have any pain! Since I have started doing the exercises nightly in bed I am having great results. I hear your voice saying patience and persistence.

Thank you. ”

Jeanine

“For the first time in almost 3 years, I can pick up my kids and play without feeling debilitating pain—pain to the point that I needed to sit down and immediately apply a hot water bottle on my back and take ibuprofen. I also feel more energized and have tools to help cope with my emotional pain and stress, and insomnia—which all impacts physical pain.

I’m beyond grateful that I heard about Carrie and Nicole’s course. What you learn from the pain relief series are lifelong tools; if you keep up with this practice you will keep your mind and body healthy.

I have a newborn and toddler and make sure to fit in 20-30 mins a day and the results have been almost impossible to believe. It’s worth it! ”

Ariel

Somatic Foundations: Frequently Asked Questions

Who is this for?

Beginners or anyone wanting a gentle, science-backed way to release tension, calm the nervous system, and build a daily somatic practice — especially helpful for tight hips and low-back pain.

How long is the course?

6 weeks, 6 chapters, 57 lessons, ~3 hours of video in total. Go at your own pace — you have lifetime access.

Do I need experience or to be flexible?

No. The movements are gentle and accessible. Somatics is about awareness, not performance.

How much time per week?

You commit to yourself to develop new skills that will transform your stress and pain. That could be one hour a week or three hours a week. Make it work for you.

What if I fall behind?

No stress — you have lifetime access. Progress at a sustainable pace that respects your body.