Happy Sunday! How is it a week through February already? Wow! As we are on paths of healing, it's important to remember that first comes re-regulation. We can't heal when we are dysregulated. We are here to learn while having support. 1. Validation – “This is real” 2. Biology – “This is how it works” 3. Recognition – “This is how it shows up” 4. Compassion – “This kept me alive” 5. Safety – “I can be here now” 6. Agency – “I can influence my state” 7. Practice – “I can return to myself”

We have a couple new students. Welcome everyone ❤️ Check out recent posts and be sure to take a gander through the free courses for ultimate reading materials. Feel free to start a conversation or join in on one I have already started. If there is a question you have or suggestion for content, all is welcomed and encouraged. I am glad you are here, in this life and in this class. Stay tuned, soon we will have a virtual class coffee session scheduled.

Sitting here right now I am noticing my body because I am completely dysregulated. In this moment, my back is sopping wet, my armpits are pouring, my skin is literally tingling, I can not concentrate, I feel disconnected, my heart is thumping out of my chest, breathing feels heavy, the back of my knees and my waist are sweating and I am freezing. THIS IS A NERVOUS SYSTEM REACTION. I am using this moment as a teaching point. I am not crying. I do not have anxiety. On the outside, I’m good. You’d never be able to tell. My trigger, I know that too. A business I used to work for is using videos and photos of me as promotion for their upcoming season of events. It’s not the fact they are doing it. Its that they are doing it without permission. WHY THIS TRIGGERS ME. Cptsd. I’m not standing up for myself the best way I could because I am afraid of confrontation. Even calling them out passive aggressively online set me OFF. I’m being what I feel is confrontational and it literally scares me. I’m a business woman. I shouldn’t feel scared for standing up for myself. But here we are. I’m going to stay off the internet for awhile, go take a bath and make some hot cocoa. Temperature grounding. Clean body, soft blankets and comfort shows. I feel okay emotionally (except insulted and feeling taken advantage of) but my body is freaking out. This doesn’t happen often but because I am aware of what is happening, I know now how to calm my body and reset, it just takes some time to not be jumpy or edgy after the fact. Has this ever happened to you? Does this happen to you? Let’s talk about it.

10 song playlist to soothe your mind, body and nervous system. Music helps regulate the nervous system because it speaks directly to the body, not the thinking mind. Trauma lives below words. Music meets it there. “Regulate & Rest” – A Trauma-Informed Healing Playlist How to use: - Best with headphones or low-volume speakers - No need to listen closely. Let it play in the background. - If emotions come up, that’s normal. The body is releasing, not breaking. 1. Erik Satie – Gymnopédie No. 1 Opening the door to calm This piece slows the nervous system without asking anything from you. It creates safety first — essential for trauma recovery. 2. Claude Debussy – Clair de Lune Softening the body Breathing naturally deepens here. Shoulders often drop. This is where the body starts to feel less guarded. 3. Arvo Pärt – Spiegel im Spiegel Grounding + emotional containment Minimal, repetitive, and steady. Excellent for anxiety, dissociation, or emotional overwhelm. 4. Johann Sebastian Bach – Goldberg Variations (Aria) Stabilization The predictability of Bach’s structure helps settle racing thoughts and looping trauma memories. 5. Max Richter – Dream 3 (from Sleep) Entering deep rest This is where hypervigilance begins to release. Ideal for evening listening or before sleep. 6. Brian Eno – 1/1 (Music for Airports) Regulation without effort Designed to reduce stress. Let this play while resting, journaling, or lying down. 7. Nils Frahm – Says Gentle emotional release Slow build without shock. Often brings a feeling of “I can breathe again.” 8. Chopin – Nocturne in E-flat Major, Op. 9 No. 2 Comfort + reassurance This piece carries warmth and safety, especially for people who associate calm with gentleness rather than silence. 9. Hildegard of Bingen – O vis aeternitatis Primitive safety Vocal tones activate a deep, ancient sense of containment (especially powerful for attachment trauma.) 10. Max Richter – Path 5 (Delta) Closure + Integration Ends the playlist feeling held, not dropped. Perfect for sleep or meditation.