Contents
Cover
Title
Contents
Foreword
Acknowledgments
Introduction
Section I: The Autonomic Nervous System: Patterns and Pathways
Chapter 1. The Autonomic Hierarchy
Chapter 2. Neuroception
Chapter 3. Co-Regulation
Section II: Navigating Autonomic Pathways: The Basic Approach
Chapter 4. Befriending the Autonomic Nervous System
Accurate Autonomic Awareness
Exercise: Autonomic Landmarks
Exercise: Ventral Vagal Anchors
The Art of Befriending
Exercise: Befriending the Hierarchy
Exercise: Autonomic Trees
The Practice of Reconnecting
Exercise: Body Language
Exercise: The Continuum Between Survival and Social Engagement
Exercise: The Social Engagement Scale
Exercise: A Neuroception Notebook
Chapter 5. Attending to Autonomic States
Attending to the Nervous System
Exercise: Autonomic Alphabets
Exercise: Autonomic Names
Exercise: Autonomic Short Stories
Exercise: Attending over Time
Attending to Autonomic Pathways
Exercise: Daily Pie Charts
Exercise: Daily Tracker—Three Different Things
Exercise: The Autonomic Request for Connection
Playfulness
Exercise: Pathways to Playfulness
Exercise: Playful Moments
Rethinking Solitude
Exercise: Personal Preferences Around Solitude
Exercise: Attending to Stillness
Moments to Savor
Exercise: Savoring Snapshots
Expanding Outward
Exercise: Attending Through Art
Exercise: Attending in Nature
Chapter 6. Shaping the Autonomic Nervous System
The Right Degree of Challenge
Exercise: Energy and Actions Map
Glimmers and Glows
Exercise: Finding Glimmers
Exercise: From Glimmer to Glow
Shaping Your Story Through Sound
Exercise: The Sound of Your Voice
Exercise: The Music in Your Life
Shaping Through Movement
Exercise: Moments of Movement
Exercise: Imagined Action
Exercise: Labyrinth Walking
Shaping Through Breathing
Exercise: Find Your Breath
Exercise: Understand Your Breath
Exercise: Follow Your Breath
Shaping Through the Environment
Exercise: Green, Blue, and Flowering
Exercise: A Ventral Vagal Space of Your Own
Shaping Through Reflection
Exercise: Writing Your Reflections
Exercise: Reflecting with Compassion
Chapter 7. Integrating New Autonomic Rhythms
A New Rhythm of Regulation
Exercise: Recognize
Exercise: Reflect
Exercise: Regulate
Exercise: Create “If-Then” Statements
Exercise: Re-Story
Resilience
Exercise: Exercise the Vagal Brake
Exercise: Resilience Routines
Chapter 8. Connecting to Others
Belonging
Exercise: Rules of Reciprocity
Exercise: Personal Connection Plan
Exercise: Clusters of Connection
Connection to Something Greater Than Self
Exercise: With Gratitude
Exercise: Compassionate Connections
Exercise: Awe Inspiring
Conclusion
Appendix
Exercise Worksheets
Chapter 4: Befriending Exercises
Chapter 5: Attending Exercises
Chapter 6: Shaping Exercises
Chapter 7: Integrating Exercises
Chapter 8: Connecting Exercises
References
Index
Advance Praise
About the Author
Copyright
Guide
Cover
Title
Contents
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