Client Resources

Emotional release

• RAIN A Practice of Radical Compassion - Tara Brach

  • R — Recognize What’s Going On

  • A — Allow the Experience to be There, Just as It Is

  • I — Investigate with Interest and Care

  • N — Nurture with Self-Compassion

• Rosenberg Reset - Emotional mastery - 90-second rest - Dr. Joan Rosenberg

  1 choice, 8 feelings, 90 seconds.

  • Step 1 – You make the decision to allow yourself to fully feel your feelings, thoughts, and bodily sensations.

    Choose awareness, not avoidance, as your approach to life.

  • Step 2 –  In any given situation, you experience and move through whichever of the 8 unpleasant feelings that have surfaced: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration, and vulnerability.

    I’ve had a front-row seat to emotional pain for more than four decades and what I’ve found is that avoiding difficult feelings gets in the way of confidence, happiness, authenticity, and success; these 8 feelings are at the center of it all.

  • Step 3 – You experience and move through these unpleasant feelings by riding one or more 90‑second waves of bodily sensations. These bodily sensations help you access and begin to understand what you are feeling emotionally; feelings are generally known at a physical level before you are consciously aware of them.

Anxiety and Trauma

• Self-soothing Techniques and Anchoring with Peter Levine (Somatic Experiencing)

• 2-step self-holding with Emily (Peter Levine, Somatic Experiencing)

• 15-min Yoga for anxiety with Adriane

• Containment With Safe Touch - from Somatic Experiencing therapy
  (take your time with each of these steps)

1. Take a moment and notice your overall experience.

2. Take your right hand and place it just below your left armpit, holding the left side of your chest

3. Place your left hand on your right bicep (or shoulder or elbow – whichever is most comfortable and natural to you).

4. Take some time to notice the feeling under your hands without judging it (e.g. does your body feel warm, what is the texture of your shirt, can you feel your heartbeat). Then take at least 30 seconds to notice how you experience this self-touch and maybe even savor it. Ask yourself, “Do I experience a sense of containment from my hands and arms? Is it pleasant? What happens if I tighten or loosen my hands and arms?”

5. Now notice how the rest of your body experiences this touch (e.g. your lower torso, your legs, etc.).

6. What do you notice now about your overall experience? Do you feel the same or somewhat different than when you started?

• 15-Minute “Inner Smile” Meditation for Self-Love and Compassion with Lee Holden
  

Self-Enquiry and repatterning

• 4 Questions to Change Your Life - Byron Katie

  • 1. Is it true?

  • 2. Can you absolutely know that it’s true?

  • 3. How do you react, what happens, when you believe that thought?

  • 4. Who would you be without the thought?

• Ho'oponopono - Original Prayer - Morrnah Nalamaku Simeona

• Beyond Forgiveness: Embracing Ho'oponopono for Holistic Healing - Song