NaturalisThe Naturalis Self-Map
You sleep too little, you can't switch off even on holiday, your body warns you when the pressure builds… and you keep going because there's no time to stop. Here's something you rarely get: a clear view of the situation before you decide what to do.
19-page PDF, instant download · Includes a 15–20 min online session with Johanna
Looking for the general edition? See the Self-Map.
You keep going because there's no time to stop. But your body has been warning you for a while.
It isn't a test or a diagnosis. It's a guided workbook to look at one specific issue the way you'd look at any important decision: with data, context and no quick conclusions.
Seven movements. Your report on one page.
Each page is one step. Short notes are enough: single words, data, question marks. There are no right answers, only what you observe.
- 01
Focus
Define what you want to understand. Not "what's wrong with me?", but what you want to understand.
- 02
Facts
What really happens, without interpreting. The way a camera would record it.
- 03
Field
Everything around it: body, energy, head, relationships, work, habits, history and what already works.
- 04
Time
A simple line, not your biography: before, start, now.
- 05
Connections
What seems related. A connection isn't a cause.
- 06
Hypotheses
Separate what you know from what you assume, as you would with any important decision.
- 07
Report
Your map on one page, with your next move.
- +
7 days of observation
An optional extra: a 30-second daily record to see what repeats.
Look before you act.
Terrain first
Before you look for a reason, do what any good strategist would do: understand the terrain. The answer is often around it, not in the thing itself.
Look at what changes
"When do I notice it least?" matters as much as when it's worst. What helps is part of the map too.
Connection isn't cause
Two things can move together without one causing the other. Keeping them apart stops you drawing conclusions too early.
Facts versus hypotheses.
Seeing a pattern doesn't prove why it happens. Separating what you know from what you assume is simple, and it changes the quality of your decisions.
If you catch yourself writing "because…", that's interpreting. Just notice it, and come back to what happened.
A 19-page guided workbook, ready to use today.
- 1A clear starting point. How to choose something you can look at on your own, and how to write without pressure.
- 2Seven guided pages. One for each movement, with prompts that keep observation and interpretation apart.
- 3Your field map. Eight areas around your focus, including work, performance and what already works.
- 47 days of observation. An optional table to record, or one short question a day by email if you prefer.
- 5"For your session." One page to prepare your call: what you want to understand, your terrain today, and anything I should know first.
- 6"Is this enough for you?" A closing page to decide your next move, without pressure.
- ✦A 15–20 minute online session with Johanna. Once your map is done, book a short video call and look at it together. The booking link comes with your workbook.
All you need is a pen, a quiet place and time to go slowly. One sitting or a few days both work. Come back in a few weeks and ask: what's changed?
Honest about what it is, and what it isn't.
It's for you if…
- You perform at work, but your body or your head is paying the price.
- You'd rather have data and clarity than generic advice.
- You sense work, sleep, body and relationships are linked, and want to see how.
- You want a clear head before deciding whether to work with someone.
It isn't…
- A diagnosis, a treatment or medical advice.
- A quiz that hands you a "root cause".
- Something to use on your own for things that feel too heavy. Those deserve support.
Enough on its own. A starting point if you want more.
Many people find their Self-Map gives them plenty to observe and try. If one part calls for a closer look, you can continue with Johanna. You don't need to decide now.
The Self-Map™
Your own guided map of one thing and what it might be connected to, plus a 15–20 min online session with Johanna to look at it together.
The Naturalis Thread™
A 1:1 session to go inward with one theme from your map: how it shows up in your body, in the information it holds and in what lies beneath conscious awareness. Book at least one week ahead and send your completed map three days before.
The Resonance Field Map™
A deeper, individualised process where we widen the field beyond one thing and explore patterns and possible connections across the different areas of your life. Your Self-Map becomes useful information, never assumed causes.
Johanna
Regenerative health practitioner and founder of Naturalis.
In practice, Johanna works with people who have often tried to fix one thing in isolation. The Self-Map is the first step of how she works: observe carefully, widen the field, and let connections show themselves before deciding what they mean.
Before you begin
What format is it?
A beautifully designed 19-page PDF workbook, in English. Print it and write by hand, or fill it in on a tablet. You get access straight after purchase.
How long does it take?
There's no rush. Some people complete it in one quiet sitting of an hour or two; others spread it over a few days. The optional 7 days of noticing continues afterwards.
What should I choose to map?
Something you can look at on your own without it feeling overwhelming: a reaction, a habit, a feeling, a recurring physical experience, a question about yourself. Bigger things can wait until you have support.
Will it tell me the cause of my problem?
No, and that's deliberate. The Self-Map helps you see what else may be present and connected. It keeps what you've observed separate from what you wonder, so you can see more clearly, without jumping to conclusions.
How does the included online session work?
Your purchase includes one 15–20 minute video call with Johanna. After you buy, you'll receive the workbook with a link to choose a time that suits you. Complete your map first, then bring it to the call and we'll look at it together.
Do I need to book a longer session afterwards?
Not at all. The Self-Map and your short session are complete on their own. The last page simply helps you decide whether you'd like to keep exploring on your own or go deeper with Johanna.
Is this medical advice?
No. It's a self-reflection tool, not a diagnosis or treatment, and it doesn't replace care from your doctor or other health professionals. If anything feels too heavy, stop, take a break, and reach out to someone you trust or a professional.
Stop circling it. Start mapping it.
Take the one thing you want to understand, and start seeing what it might be connected to.
Get the Men's Edition €111Instant PDF download · Includes a 15–20 min online session with Johanna
Looking for the general edition? Same method, different tone.
The Naturalis Self-Map™ · Men's Edition is a self-observation tool. It is not a diagnosis, treatment or substitute for professional medical or psychological care.
Self-Map & Thread: selfmap@thenaturalismethod.com
Field Map & Method: johanna@thenaturalismethod.com
The work offered here is a space for awareness and support. It is exploratory, and does not replace medical or psychological diagnosis or treatment.
© 2026 Naturalis · Johanna