Audio Exercises:
These exercises take 2-5 minutes and will help soothe
your nervous system.
Click title to play. (Right click or Control-Click to download.)
   
•   3-3-5 breath — a nervous system reset to practice anytime and many times per day  (2 min)
 
•   Taking in the good — a way to shift our state and move out of “what is wrong” thinking (2 min)
 
•   Self-compassion — a way to support loving kindness to oneself to shift states (5 min)
   
•   Mindfulness 2 min — a way to learn to be present
   
•   Mindfulness 5 min — a way to practice being present 
   
•   Gratitude — another way to begin to shift the physiology and attitudes (2 1/2 min)
Resiliency:
   
•  
 Posts by Ruby Jo
   

 

Specific Graphic Resources:

•  
 Polyvagal Chart
   
•  
 Post Traumatic Growth Chart
   
•   Resilience in Difficult Times
   
•   All three in one PDF


Online Resources:

   
•  
 The Somatic Experiencing® Trauma Institute
   
•  
 Organic Intelligence • Hoskinson Consulting
   
•  
 Hakomi institute
   
•  
 Twig Wheeler at Liberation is Possible
   
•   Dr. Dan Siegel Mindsight Institute
   
•   Rick Hanson and the Neuroscience of Well-being
   
•   Sensory Motor Institute (Pat Ogden)
   
•   The Somatic Experiencing® Blog
   
•   Dr. Peter Levine- Developer of Somatic Experiencing®
   
•   David Baldwin's Trauma Information Pages
   
•   Steven Porges' Polyvagal Theory
   

Books:

   
•  
 Trauma and Memory: Brain and Body in a Search for the Living Past: A Practical Guide for Understanding and Working with Traumatic Memory - Levine, P. (2015)
   
•  
 In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness - Levine, P. (2010)
   
•   Trauma-Proofing Your Kids: A Parent's Guide for Instilling Confidence, Joy, and Resilience - Kline, M., & Levine, P. (2008)
   
•   Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body - Levine, P. (2005)
   
•   Waking the Tiger: Healing Trauma - Levine, P. (1997)
   
•   The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment - Rothschild, B. (2000)
   
•  
 Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom - Hanson, R. (2009)
   
•  
 A General Theory of Love - Lewis, T. (2001)
   
•  
 Mindsight: The New Science of Personal Transformation - Siegel, D. (2010)
   
•  
 The Developing Mind, Second Edition: How Relationships and the Brain Interact to Shape Who We Are - Siegel, D. (2012)
   
•  
 The Mindful Therapist: A Clinician's Guide to Mindsight and Neural Integration - Siegel, D. (2010)
   
•  
 The Trauma Spectrum: Hidden Wounds and Human Resiliency - Scaer, R. (2005)
   
•  
 The Neuroscience of Human Relationships: Attachment and the Developing Social Brain  - Cozolino, L. (2014)
   
•  
 The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma - Van der Kolk, B. (2014)
   
•  
 Trauma and the Body: A Sensorimotor Approach to Psychotherapy - Ogden, P. (2006)
   
•  
 Scared Sick: The Role of Childhood Trauma in Adult Disease - Karr-Morse, R. (2012)
   
•  
 Polyvagal Theory - Porges, S. (2011)
   
•  
 Hakomi Mindfulness-Centered Somatic Psychotherapy: A Comprehensive Guide to Theory and Practice - Weiss, H. and Johanson, G. (2015)
   
•  
 Love and War in Intimate Relationships: Connection, Disconnection, and Mutual Regulation in Couple Therapy (Interpersonal Neurobiology) - Solomon, M. and Tatkin, S, (2011)


 

 

Ruby Jo Walker, LCSW, SEP, CHT
Psychotherapist   •  Somatic Experiencing Practitioner   •   Certified Hakomi Therapist
2855 Main Avenue, Suite 107A, Durango, CO 81301    •     970-259-5711     •    rubyjowalker@icloud.com