Small, daily practices that grow your capacity to hold more, feel better, and come back to yourself.
Access granted within 24 hours of purchase.
People tell me they don't have time. That used to be me too. Now, when I feel I don't have time, I know that's when I need to make the time, because if I don't, things will start to become a lot harder.
Maybe things feel really hard right now and you feel like you can't add one more thing. But what if that one thing gave you so much space, more room to breathe, and made things start to feel a bit better? Like you can hold things better.
That's capacity, and it's what this experiment is built around.
This is for you if
Things I hear a lot: I can't meditate, I can't visualise, I can't be still. But mindfulness is just presence. Can you feel your feet on the floor right now, notice the air coming into you as you breathe, feel the texture of something in your hand or the way the sun lands on the leaves? Nervous system work takes that and adds to it, gives you more tools, and teaches you to be inside of and with your body rather than up in your head observing everything, thinking everything in every direction.
Short, specific practices that build on each other over 21 days, each one small enough to actually do on a difficult day, and substantial enough to create real change over time.
Guided practice videos for every session. Nothing to guess at, nothing to prepare, just follow along and let your body do the rest.
Fortnightly calls with a guided practice included, a place to integrate what you've been noticing and feel the difference of doing this work alongside other people. Recordings included.
All call recordings come with your access. Life gets in the way sometimes, and that's fine. You won't miss the content.
The 21 days
Week 1
What the nervous system actually is, what capacity means, and how to begin making real contact with your body. The 4-step practice is introduced here and becomes the anchor for the whole 21 days. We close the week learning to observe thoughts and feelings without being pulled by them.
Week 2
We stop thinking about the nervous system and start feeling it. Kidney and adrenal awareness, your window of tolerance, orienting practices that use all the senses. The body-based practices that actually regulate rather than just describe regulation.
Week 3
Vagal practices, containment, a second orienting practice, and pulling all your tools together into a regulation map you keep. We close with a then-versus-now reflection on what has actually shifted. The point of everything in this course has always been integration: it goes with you into your life, not that you do it separately from it.
After 21 days
There is a space between something happening and you reacting to it. That space is where choice lives.
You can deal with stress better and be the version of you that you want to be, and how you want people to experience you.
Like you can hold things better. Not because things got easier, but because you grew a bigger container to hold them in.
Not no stress, but a wider window. More room to settle before things spiral.
When you are regulated, your perception actually changes. Things that felt overwhelming start to feel more navigable.
The space between stimulus and response grows. You make choices rather than react.
Your guide
I am the Personal Trainer who will tell you to pause. I don't position myself as the expert, I give you the system and the safety so that you become the expert of yourself.
With over 25 years of experience working with thousands of people, I've learned this the hard way so you don't have to. Going slow will get you the results you want faster than going too fast has ever gotten you.
My clients stay with me for years because they know they will be kept safe, physically and emotionally, and because they know that if they fall, whether mentally due to life, or physically, I am always ready to catch them.
All SBSM-based content is adapted from Irene Lyon's SmartBody SmartMind program with permission and full attribution throughout.
What women are saying
"Every time I started exercising, I'd be sick within a week. Not helpful at all. I was going too hard too fast, instead of building up gently. Now I'm doing multiple 45 to 60 minute workouts a week without ending up in bed."
Mieka"Before I started classes with Andria again, I was struggling with self-image. I already feel like I've got some of my old self back."
Grace"Before this, I felt angry and lost. Now I feel stronger, calmer, and actually excited about life again. Andria tailors everything to you, so you never feel behind or not enough. My favourite part is how she teaches it safely and is always ready to catch us if we fall, whether it is mentally due to life, or physically."
ShayliInvestment
One payment. Full access. Start any time.
Access granted within 24 hours of purchase.
Questions
Where does the experiment take place?
Everything is delivered online. Videos and daily practices are accessible via a Google Drive link sent to you after purchase. Access is granted within 24 hours.
How much time does it take each day?
Each daily practice is under 10 minutes. The whole point is that it is something you can actually do on a difficult day. You are building a small, consistent habit, not adding an enormous new commitment to a life that is already full.
Is this therapy or trauma processing?
No, and this is important. This is capacity building only, which means we are widening the window before anything hard goes into it. This is not therapy, not trauma processing, and not feeling-based parts work. If you are in acute crisis, please seek support from a qualified professional.
I've never done anything like this before. Is it okay to start here?
Yes, and honestly starting fresh is often an advantage. This experiment is designed for people who are brand new to this kind of work and you do not need any prior experience with somatics, mindfulness, or nervous system education.
What if I need more support after 21 days?
The 21-day course is the foundation. A longer, deeper program is in development for those who want to go further. Completing this experiment puts you first in line when it opens. The membership also gives you ongoing access to the full Hub library and monthly Q&As with Andria.
Can I contact Andria with questions?
Yes. Reach out at hello@andriarose.com or book a free 30-minute call at calendly.com/hello-andriarose/30min