Self paced courses

Because so many people have shared how useful these courses are, I am now offering these courses at no cost to you.

Please feel free to share these resources to those who may need access to affordable healing.

Living In Our Body: Somatic Mindfulness, a self paced course

This series of lessons contains reflection questions and guided practices as a way to support yourself in ongoing somatic mindfulness inquiry. The course is organized into educational components followed by somatic inquiry.

  • The first ten lessons work with building a strong, resilient, well-regulated nervous system.

    The last six work with common daily life issues like setting boundaries, the anxious eagerness of a parentified child, and forming adult low-vigilance relationships.

    As you complete the course, you will be more present in your own body, and familiar with its energies and feelings. As we have the experience of being grounded in the safety of the present moment, we develop confidence we can bring ourselves back into steadiness and self-regulation.

    We realize we are not helpless in the face of compelling thoughts generated by hypervigilance in our nervous system.

    We cultivate being open hearted with ourselves with compassion as an ongoing practice of connection.

    We experience greater agency and enjoyment in life.

  • Ordinary trauma and crisis trauma are both stored in our body as sensations and energy with associated memories and thoughts. Somatic inquiry is when we tune in and listen to the sensations and energy in our body.

    Most of the disturbing thoughts in our mind are generated by hypervigilance in our nervous system which generates catastrophic thinking.

    In this course we practice powerful tools like tapping, frame/tracing, and taking a different perspective with thoughts and sensations.

    We lessen the intensity of compulsive thoughts and begin to rewire our neural networks for connection and safety.

Friends With Your Mind

Practice powerful somatic mindfulness tools to both work effectively with compulsive thinking and to access your own kindness and wisdom.

A hypervigilant nervous system generates most of our catastrophic thought. Learn tools to break the trance of compulsive thinking, become familiar with sensations and energy in your body that make thoughts feel more real, and cultivate patience and kindness. We learn to signal safety to our nervous system through smooth, diaphragmatic breath, softening our body, and calming our mind.

  • Trauma, Neuroception, and Survival Responses

    Sensations And Energy In Our Body

    Core Deficiency Beliefs

    Thoughts, Breath, and Nervous System Regulation

    Catastrophic and Ruminating Thoughts

    Releasing Toxic Shame

  • Witness and Work With Thoughts

    Guided Somatic Practice For Regulating Your Nervous System

    Somatic Inquiry: I Am Friends With My Mind

    Regulating, Orienting, and Grounding Practices

    Somatic Inquiry: Working With Thoughts

    Welcoming Our Younger Self

Fight/Flight/Freeze/Fawn a self paced course to learn how we unconsciously assess threat and how our nervous system responds to keep us safe.

  • Neuroception - how we unconsciously assess danger and safety through our past experience

    The polyvagal ladder of dorsal (freeze) then coming up into sympathetic arousal (fight/flight) then into ventral vagal (calm and connected)

    Freeze - hunkered down for safety

    Fight- fiery explosive energy different from anger

    Flight - restless need to escape and avoid

    Fawning and people pleasing - a social engagement strategy

  • 4 somatic mindfulness inquiries

    Coming out of freeze

    Feeling anger instead of fight response

    Staying with uncomfortable feelings

    Stop shaming ourselves for sucking up

    More resources & guided practices

Breathe, a self paced course to learn about diaphragmatic breathing practices vital for your health and well-being.

  • Why work with your breath

    Healthy natural breathing

    Emotions and breath

    Breathing diaphragmatically

    Nostril breathing

    Even length of inhale/exhale

    4 qualities of breath

  • Diaphragmatic breathing in shavasana (resting on your back)

    Diaphragmatic breathing in crocodile (on your front)

    Relax forehead and let go of worry

    Breathe and relax in shavasana

    A quick reset for panic/anxiety

    Alternate nostril breathing

    Breathe into stillness

Calming Anxiety, a self paced course to develop a healthy mind and body.

  • We will cover topics such as:

    • The toll anxiety takes

    • Root causes of anxiety

    • Kindness and compassion

    • We feel anxiety in our body

    • Breath as a cue and to soothe

    • Anxious intrusive thoughts

    • Catastrophic thoughts

    • What does the sensation mean?

    • Inquiry into thoughts & sensation

    • Unhealthy coping

    • PTSD Post Traumatic Stress

    • Accurate perception of threat

    • Social anxiety at a gathering

    • Emotional flooding

    • Fear of a panic attack

    • Fear of flying

    • Other people feel like a threat

    • Global catastrophe

  • 1) Develop a healthy, strong, resilient mind and body

    2) Practice effective, science-backed mindfulness practices to calm your nervous system

    3) Self-regulate emotions

    4) Enjoy a happier life

    5) Emotional co-regulation

    6) Deep acceptance

  • This course may be for you if you feel the grey half-life of low level anxiety or you might be experiencing extreme anxiety or PTSD. You might be on medication. The understanding and practices in this course will support you and are complementary to other treatments.

    This course is for you if:

    1) You are sick of being stressed out and being hijacked by the past

    2) You want to know how you got here and how you can help yourself

    3) You are willing to try simple proven techniques and tools.

Stillpoint Method for Healing Trauma, a 10 day self paced course with powerful practical tools for everyday life.

  • “The effect of trauma is that we disconnect from ourselves, our sense of value, and the present moment.” Dr Gabor Maté

    Through this ten day course, you will see how our childhood experiences affect the development of our brain and nervous system, and the long term effect of that throughout our adult lives. We learn simple, powerful practices to build strength and resilience long term and to emotionally down-regulate when we are stressed.

    Trauma is stored in our body as sensations and energy along with associated thoughts and memories. We practice three ways to lessen their intensity so we can remain grounded in the present moment. You will be able to identify when you are emotionally flooded and common trauma responses of fight/flight/freeze: anger and lashing out; denial and numbing out.

    We cover why we turn against ourselves, develop false core deficiency beliefs like feeling unworthy or unlovable, and how to heal with kindness and compassion.

  • Day 1: Trauma Basics

    Day 2: Emergency Practices

    Day 3: Torturing Thoughts

    Day 4: Energy and Sensations

    Day 5: Lashing Out

    Day 6: Numbing Out

    Day 7: Turning Against Ourselves

    Day 8: Compassion & Kindness

    Day 9: Relationships

    Day 10: Resilience

When Crisis Hits, a self paced course that helps you understand what happens in your body, brain and nervous system after a shock.

  • A moment in which life changes

    What happens to us

    Healing is somatic (in our body)

    Emotions, feelings, sensations

    Tools, practices

    Post traumatic growth

  • Feelings, energies, sensations

    Breathing for panic & anxiety

    Stop catastrophic thinking

    Relax your nervous system

    What does the heart know?