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Return to Regulation
Module 1: Building Somatic Awareness
Welcome! Start here! (4:25)
Arrival Practice (7:50)
Setting Your Intentions
Understanding Our Human Biology (5:15)
Learning to Speak The Language of Our Body (4:10)
Practice: Exploring Our Felt Sense: (11:23)
Foundational Orienting: Notice What You Notice (5:52)
Building Your Counter Vortex (4:31)
Worksheet: Self Reflection
Exercise: Building Your Pyramid of Life (8:44)
Progress Check In: What To Begin Paying Attention To (3:12)
Module 2: Understanding Your Autonomic Nervous System
Exploring Our Autonomic Nervous System (28:25)
Understanding Regulation & Capacity (15:27)
Workbook: Building Your Resources for Regulation
Functional Freeze: Why Do I Always Feel Stuck? (22:54)
Exercise: Guided Collapse (5:31)
No Bad States (3:07)
Defining and Demystifing Trauma (32:25)
Exercise: Mapping Your Own Nervous System (15:54)
Understanding Your Window of Tolerance (16:55)
Exercise: Pendulation (11:33)
Worksheet Reflection: Story Follows State
Exercise: The Voo & Somatic Sigh (5:31)
Progress Check In: What You May Notice (3:21)
Module 3: Understanding Our Relationships
Understanding How We Attachment: A PolyVagal Lense (42:05)
Exercise: Learning to Connect- Kind Eyes (4:51)
Building Secure Attachment: Glimmers & Social Engagement (14:25)
Self Regulation & The Inner Channels (18:45)
How Does My Nervous System Feel Around You? (14:12)
Journal Practice: Embodied Repair
Exercise: Receive & Be Received (9:28)
BONUS: Riding the Waves of Expansion & Contraction (10:20)
Module 4: Getting to Know Our Inner Parts
Understanding Your Inner Child(ren) (23:02)
Reparenting: Discovering Our Attuned Protector (16:08)
Exercise: Internal Co-Regulation & Learning to Self Soothe (14:31)
Response Patterns: How Old Does This Feel? (3:07)
Journal Work: Rewire The Conditions Placed on Love
Exercise: Rock & Sway (4:35)
Exercise: The Butterfly Hug (3:14)
Progress Check In: What You May Notice (1:56)
Module 5: The Dysregulated Body
The Nervous System & Chronic Illness (38:22)
Guided Practice: Pendulation for Chronic Pain (9:50)
Exploring the 4 P's that Lead to Burnout (12:57)
The Nature of Boundaries (24:51)
Exercise: Engaging in Body Boundaries (19:32)
Exploring Healthy Aggression (19:59)
Embodying Your Protector Energy (6:10)
Neck & Jaw Release (9:51)
Investigating Our Cost/Benefit: What Gets to Be Different? (23:57)
Guided Practice: Befriending The Body (18:06)
Progress Check In: Signs That Things Are Shifting (3:49)
Module 6: Integrate to Regulate
Being, Rather Than Doing (1:55)
Exercise: The Power of Both/And (11:52)
A Letter to My Body
BONUS Resource: Daily Qigong Practice
Worksheet Reflection: Less is More- Integrating Ease
The Process of Healing: What to Expect (4:17)
Calling In Your Light & Purpose (8:40)
Conclusion (1:57)
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Exercise: The Power of Both/And
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