Tracking
Learning to notice what is happening in your body, emotions, thoughts and intuition while it is happening. That awareness gives you more choice before an old reaction takes over.
Heart iQ Foundations · Self-paced online course
Feel more, without being overwhelmed by it.
Learn why you close, what your emotions are asking for, and how to stay connected to yourself when relationships become difficult. Foundations is the clearest place to begin with Heart iQ.
48 lessons · 10 modules · self-paced · lifetime access
5,000+people reached
30+countries
25+years of practice
48complete lessons
Sound familiar?
You can understand yourself and still repeat the same life.
Insight helps you name a pattern. Change becomes possible when you can notice that pattern in your body, stay with what is true, and make a different choice while the moment is still alive.
You know the boundary you need, then hear yourself saying yes again.
You want closeness, but pull away, go quiet or lose yourself when it arrives.
You understand a trigger afterwards, while your body still takes over in the moment.
You avoid anger to keep the peace, then feel unseen, resentful or exhausted.
You have done personal-development work, yet some of it has stayed in your head.
You want to feel more alive without being overwhelmed by everything you feel.
Why this work is embodied
You cannot think your way into a larger emotional life.
Your body learned how to protect you long before you had language for what was happening. That is why a pattern can make perfect sense and still appear the moment somebody gets close, a boundary is needed or a feeling becomes intense.
Heart iQ teaches you to meet that moment without making yourself wrong. You learn to feel enough safety to stay present, and to listen for what is true, so that more of your natural emotional range can return.
Acceptance is where change begins. You no longer need to fight the part of you that learned to survive.
Plain language first
The words you will meet before you need to know them.
Heart iQ has its own language because it describes experiences that are often hard to name. Every term is taught from the beginning and connected to something you can recognise in your own life.
Your protective system
The ways you learned to shut down, please, control, withdraw or become strong were intelligent responses. Heart iQ calls this system S.T.U.A.R.T., and the course teaches you to understand it without letting it run your life.
Emotional range
Joy is more than feeling happy. It is the capacity to stay present with anger, grief, tenderness, pleasure and truth, so more of your life becomes available to you.
Circle skills
Simple ways of listening and speaking, and of being witnessed, that make honest human connection safer. You can use them with a partner, a friend, family members or a group.
Your course journey
From automatic reaction to a relationship with yourself you can trust.
Create enough safety to feel
Learn the agreements and grounding practices that help your body stay present. You will distinguish genuine safety from comfort, and understand why growth can feel unfamiliar without being unsafe.
Hear what is true inside you
Practise listening to, following, opening and communicating from the heart. These four core practices become a simple way to return to yourself in ordinary life.
Understand what closes you
Meet your defensive strategies and the deeper belief that something may be wrong with you. You learn why these patterns formed and how acceptance creates the conditions for change.
Relate with more honesty
See what happens between nervous systems, recognise what you need, make clearer requests and receive acknowledgement without abandoning yourself or blaming somebody else.
Expand your emotional range
Build a healthier relationship with anger, grief, joy and tenderness. Recover the clean boundary, vitality and self-respect that disappear when whole parts of you are pushed away.
Bring the practice into your life
Use check-ins, warm-ups, taking space and conscious closure in ways that fit real relationships. The final lessons help you continue in community without becoming dependent on a course.
Why connection matters
More becomes possible when you are witnessed.
When another person can stay present without fixing or judging you, the parts you learned to hide can come back into relationship. Foundations shows you how to offer that quality of presence to yourself and bring more of it into the relationships that matter.
The full curriculum
48 lessons that build one living practice.
The ten modules unfold in this order inside the Heart iQ Hub, and all 48 lessons are included. Open any module to see what it holds.
1Introduction to Heart iQ2 lessons
Begin with the central invitation of Heart iQ: stop making yourself wrong, become curious about what is here, and create a foundation of self-acceptance before trying to change.
- What Heart iQ is
- How to move through the course
2Introduction to Circle Skills6 lessons
Learn the basic structure that lets people be honest together without creating chaos. These practices work in a circle and translate directly into everyday conversations.
- Agreements and tune-in
- Check-ins and spontaneous response
- Warm-ups and closure
3Feeling More Joy2 lessons
Explore joy as aliveness rather than constant happiness. Understand why numbing pain also limits pleasure, connection and the capacity to receive what is good.
- The four directions of joy
- Widening your capacity for aliveness
4The Four Core Practices5 lessons
Build the daily spine of Heart iQ. Listen for what is true, follow what has energy, open without forcing, and communicate from direct experience.
- Listening and following
- Opening and communicating
- A practice you can repeat
5Tracking Your Reality7 lessons
Learn to witness your mind, body, emotions, energy and intuition at the same time. Tracking helps you move from automatic reaction into discernment and choice.
- Embodied awareness
- Safety and self-acceptance
- A complete tracking demonstration
6Following Your Heart6 lessons
Understand the protective system Heart iQ calls S.T.U.A.R.T., and the quiet belief that something is wrong with you that often sits underneath it. Learn the questions that help you stay with what matters.
- The Heart iQ process
- Protective strategies
- Core unworthiness and tracking questions
7Circle Skills, Deepened4 lessons
Develop your ability to sense a group, share what your protective system is doing and discern your own truth while other people are present.
- Reading the group
- Sharing protective patterns
- Discerning your truth with others
8Connecting With Others7 lessons
See how unspoken material moves through relationships. Learn to name a need and make a request, and to offer acknowledgement without fixing, defending or disappearing.
- Energetic dynamics
- Getting your needs met
- The acknowledgement process
9Expanding Your Range6 lessons
Practise taking up healthy space and welcoming more of your emotional life. Work with judgement, anger and the parts of you that learned they were unacceptable.
- Taking space
- Anger, boundaries and vitality
- Loving the parts you rejected
10Integration3 lessons
Bring the practices together and decide how you want to continue. Explore community as a place to build inner safety, healthy support and interdependence.
- Bringing the method together
- Community and inner safety
- Your next step
Watch a complete lesson
Meet Christian before you decide.
This opening Foundations lesson explains what Heart iQ is and how the work begins. Watch the complete lesson here, then decide whether Christian's way of teaching feels right for you.
How the course works
Learn slowly enough for the work to become yours.
Foundations lives inside the Heart iQ Hub, your private online member area, which you can use from a phone, tablet or computer. Christian teaches every lesson on video, with written session notes alongside, and many lessons include a practice or a question to take into your day.
You can pause, repeat a lesson, or come back to a module whenever it becomes relevant again. There is no deadline and your access does not expire.
48 lessons across 10 modules
Written session notes
Practices for real life
Lifetime Hub access
Your course, wherever you are
Foundations livesinside the Heart iQ app.
Watch the lessons, read the session notes and return to a practice when life makes it relevant. Your enrolment also includes six weeks with Z, your private Heart iQ guide. Ask Z about a lesson by text or voice, practise what you are learning and receive support that remembers where you are in the course.
- Lifetime access to all 48 lessons
- Video, written teaching and comments in one place
- Six weeks with Z by text and voice
- Use Practice with Z between lessons
- Connect with a human practice buddy in the Hub
- Course progress shared across app and web
Participant voices
What people carry into their lives.
These reflections come from people who have experienced Heart iQ practices in our wider body of work.
“This work has been paramount in helping me find this amazing relationship. My experience in Heart iQ helped my nervous system recognise my partner when he showed up.”
Sarah · London, UK
“As guys, we do not know how to access our emotions. Heart iQ made it safe for me to go there, and it changed everything in my marriage.”
Marc · California, USA
Foundations may be for you if
- You are new to Heart iQ and want a clear place to begin.
- You want to understand yourself without turning yourself into a problem.
- You want practical tools for your emotions, your boundaries and the relationships that matter.
- You prefer to learn at your own pace and revisit material when you need it.
- You are willing to feel, reflect and practise between lessons.
It may not be the right fit if
- You need immediate mental-health or crisis support. This course is educational and is not therapy.
- You want somebody else to tell you what to feel or make your decisions for you.
- You are looking for a professional facilitation certificate. Foundations is a personal entry course.
- You want information only and have no interest in trying the practices in your own life.
Your teacher
Christian Pankhurst, founder of Heart iQ
Christian trained first in Human Sciences and Chiropractic, then in Neale Donald Walsch's Leadership Education Program, where he was mentored as Neale's protégé.
For more than twenty-five years he has been developing Heart iQ, a practical way of bringing emotional awareness, the body and honest connection into one coherent practice. He has led hundreds of retreats and taught this work across more than thirty countries.
“Christian Pankhurst knows how to articulate these messages as well as, if not better than I can. He is a profound source of wisdom and depth.”
Neale Donald Walsch, author of Conversations with God
Begin here
A relationship with yourself you can return to
Heart iQ Foundations
$197
Lifetime access. One payment.
About $5 per lesson.
- 48 lessons across 10 modules
- Written session notes with every lesson
- Practices for emotions, for boundaries, and for the relationships that matter
- Plain-language teaching for complete beginners
- Six weeks with Z, your Heart iQ guide
- Self-paced learning with no deadline
- Lifetime access inside the Heart iQ Hub
14-day guarantee. If it is not the right fit, email [email protected] within fourteen days for a full refund.
“This work helped my nervous system recognise what a healthy relationship felt like when it finally showed up.”Sarah, London
Questions
Before you begin
Do I need any experience with Heart iQ?
No. Foundations was built as the clearest place to begin. The course explains its language as it goes and assumes no previous experience with circle work, embodiment or personal development.
Is this course only for facilitators or coaches?
No. Foundations is for anybody who wants to understand their inner world and relate with more awareness. Some practitioners take it, but the teaching is personal and no professional role is required.
How long does the course take?
There are 48 lessons across 10 modules. The 35 video lessons run from about one to seventeen minutes, with roughly four hours of video teaching in total. You can move through the course over six weeks or spread it across a few months, depending on how much time you give the practices between lessons. Your access does not expire.
What do I receive with each lesson?
You receive the video teaching and written session notes inside the Heart iQ Hub. Many lessons include a practice or a question to take into your day, so the course can become lived experience rather than information you collect.
Do I have to share personal information with a group?
No. You can complete Foundations privately. The circle-skills lessons teach structures you may choose to practise with people you trust, but there is no requirement to disclose personal material publicly.
Is Foundations therapy?
No. It is an educational course in emotional awareness and relational practice. It does not diagnose or treat a mental-health condition and it is not a substitute for professional care when that is what you need.
What is Z, and how long can I use it?
Z is the private Heart iQ guide inside the app. Your Foundations enrolment includes six weeks of access. Ask Z about a lesson by text or voice, use Practice with Z to explore what is alive, or get help choosing where to focus next. Z remembers your learning journey, but it is not a therapist or crisis service.
What if I join and it is not right for me?
You have fourteen days to feel into the course. If it is not the right fit, email [email protected] within that period and we will refund your payment in full.
Where can I go after Foundations?
There is no required next step. If you want a sustained online practice, Heart iQ Mastery is the natural continuation. If you want to experience the work in person, Love, Relationships & You is the first live retreat for people at any level of experience.
When you are ready for more
Foundations can stand on its own. If you later want a sustained online practice, continue with Heart iQ Mastery. If you want to experience the work in person, Love, Relationships & You is open to people at every level of experience.