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.
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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.
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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.
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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
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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.
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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
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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.
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Why work with your breath
Healthy natural breathing
Emotions and breath
Breathing diaphragmatically
Nostril breathing
Even length of inhale/exhale
4 qualities of breath
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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.
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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
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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
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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
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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.
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“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.
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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.
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A moment in which life changes
What happens to us
Healing is somatic (in our body)
Emotions, feelings, sensations
Tools, practices
Post traumatic growth
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Feelings, energies, sensations
Breathing for panic & anxiety
Stop catastrophic thinking
Relax your nervous system
What does the heart know?