Finding Inner Safety. Dr. Nerina Ramlakhan

Compacted Breathing Learn How to Breathe Practice 1: Notice the Breath Practice 2: Take 5 a Day/Morning Practice Practice 3: Sigh it Out 8 Return to the Body – Embodiment Work Practice 1: Notice Your Body Awareness Practice 2: Locate Your Trigger Points Practice 3: Feel Joy and Pleasure Practice 4: Sense Your Environment Practice 5: Take a Walk in Nature Practice 6: Jump Back into Your Body – Heel Drops Practice 7: Discover Chi Kung Shaking Practice 8: Find Comfort and Ease Note 9 Can I Show You Who I Am? Practice 1: Identify Your Inner Perfectionist Practice 2: Mirror Work Practice 3: Let it Out! 10 Strengthen the Positivity Bias of the Brain Practice 1: Gratitude for the Present Moment Practice 2: Wake up with Gratitude Practice 3: End Your Day with Gratitude Practice 4: Cultivate Appreciation Practice 5: Soak in Pleasure Practice 6: Morning Intention Setting 11 Safety in Connection Practice 1: Prepare Your Heart Connection Practice 2: Meditation for Loneliness Practice 3: Deep Support 12 Healing Weakened Roots Practice 1: Explore Your Family Tree Practice 2: Tree Meditation Exercise

      13  Epilogue: Return Home

      14  About the Author

      15  Bibliography

      16  End User License Agreement

      List of Illustrations

      1 Chapter 1Figure 1.1 The spiral journey of finding inner safety.Figure 1.2 Feeling Safe and Unsafe.Figure 1.3 Outside in versus inside out approach to dealing with life.

      2 Chapter 3Figure 3.1 Diagram of evolutionary timeline.Figure 3.2 Nervous system pendulation.

      3 Chapter 4Figure 4.1 The Dancing Tree.Figure 4.2 The Tree of Safety.

      4 Part 4Figure P4.1 The journey to becoming resourceful.Figure P4.2 The chaotic spiritual journey.

      Guide

      1  Cover

      2  Table of Contents

      3  Title Page

      4  Copyright

      5  Dedication

      6  Message from the Author

      7  Acknowledgements

      8  Prologue: Lost and Found

      9  Introduction: Why Feeling Safe Matters

      10  Begin Reading

      11  Epilogue: Return Home

      12  About the Author

      13  Bibliography

      14  End User License Agreement

      Pages

      1  i

      2  ii

      3  iii

      4  ix

      5  x

      6  xi

      7  xii

      8  xiii

      9  xiv

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