Week 6

Welcome back, Transcender in Training:

In Session 6, we’ll do Stage 2 of building your “ACE in the hole,” to help uncover your most accessible tool(s) to use to handle life’s most challenging situations. Lastly, you’ll add another BUE to your healing, self-regulation arsenal.

Having several options of brain rewiring tools increases the likelihood you’ll continue using them. Actually enjoying this process and having variety again sets the stage for sustainable change. I get bored easily. So I understand the importance of options!

On to the pre-work. 😊★

– Harmony

Intro:

The work here sets the stage for our next session. Please allow approx. 45 minutes to complete.

Pre-Work:

Congrats, you’ve got a NEW Healing Head Startâ„ ! It’s designed to begin listening to it right away, using this one more than the other for now.

But again, please listen to your body. Whichever one you respond best to is the right one for YOU at the time. Refer back to Session 1 for full instructions and listening tips.

Healing Head Start #2: “Self Confidence & Fearlessness”

Both files below use the same embedded solfeggio tones to increase your self confidence and fearlessness. They’re designed to have exactly the same effect. I’ve only given you two options to suit a wider range of musical preferences.

This healing category is offered near the end of TRANSCENDâ„  as you continue your transformation. I want you to feel emboldened by your updated priorities, refreshed values, and renewed sense of purpose.

So, my intention is to empower you as much as I can to continue going against the grain to show up as the most authentic version of YOU. ♥

Enjoy.

Here’s the next BUE for your healing, brain rewiring arsenal: Tense, Release, & Relaxation. This tool is really phenomenal in what it does for the body.

Watch this video to understand how the exercise helps in your healing and rewiring journey, as well as contraindications.

See “Additional Info” at the end of this Web page for the supporting research findings.

Here’s your 12-minute guided audio for the Tense, Release, & Relaxation exercise:

RIGHT-click & “Save As” to Download the Tense, Release, & Relaxation MP3.

Here are the supporting handouts/visuals:

RIGHT-click & “Save As” to Download the Tense & Release and Relaxation handouts.

Take 5 minutes to pull out (or recall) events discussed on your ACE timeline.

Think about the first coping strategy/tool you used in each situation to start transcending the rainiest days on the scale.

Example:

Rainy Day (Distress Level 8): Injured arm at recess, needed cast.

First Tool: Got friends to sign and draw cool pics on it.

Example:

Rainy Day (Distress Level 9): Scammed out of $10,000 by former biz partner.

First Tool: Reported incident to authorities.

Consider notating the steps out beforehand, if it helps you keep track or remember.

Otherwise, just think of the first coping strategy you used for each of the rainy days you’ve transcended. We’ll explore these coping strategies in our next session.

Our session goals will be to:

Understand the full process you used to get yourself from your previous level of distress to your current level, when you think about a particular “rainy day.”

And:

Turn that process into a very concise process (A.C.E. in the Hole) you can apply to other difficult life and business situations.

You’ll choose one of the rainy days for which your distress level is several points lower. For instance, today, when you think about getting scammed out of $10,000 by your business partner, let’s say your Distress Level is a 3 on average. A 6-point difference is very significant!

Think about the very LAST step you took to bring your D-Reading from a 9 (then) to a 3 (today). Work backward from there to ensure you remember all your steps. Examples might be:

  • yelling at your business partner
  • crying
  • filing a suit
  • reporting him to the authorities
  • smoking
  • going to the gym
  • journaling about the experience
  • talking to a therapist
  • hiring a paralegal
  • etc.

Last tip: Your “steps” may not really seem like coping strategies to you. You may want to judge yourself for using some of them. Please don’t. Our goal is simply for you to understand the things you did do, so you can speed the process of future healing. And also, so you can have a specific ACTION PLAN to use in times of difficulty.

Even things we might view as “harmful to the body” still had some underlying ROOT benefit. We’ll get at what that was to create a supportive coping strategy for you.

See you soon.

[DAPLessonComplete course_id=3 ][/DAPLessonComplete]

If you’d like, you can click above to complete this lesson now.
The below info, while highly recommended, is optional.

Additional Info

What the research shows for this BUE:

  • Reduces depression (Lolak et al., 2008)
  • Reduces anxiety (Chen et al., 2009)
  • Reduced headaches (Sanjuv & Apurva, 2014)
  • Normalizes cortisol levels (Dolbier & Rush, 2012)
  • Normalizes low-frequency heart rate variability (Green, 2011)
  • Reduces cardiovascular indices of stress (Green, 2011)
  • Reduced stress and anxiety (Fried, 1993; Rowe, 1999; Wehrenberg, 2008)
  • Increased quality of life (Hagman et al., 2011)
  • Reduced blood pressure (Russell, 2014)
  • Improved self-regulation (Russell, 2014)
  • Reduced inflammation (Rosas-Ballina et al., 2011)
  • Reduces reactivity to distressing physical sensation (Carmody & Baer, 2008)
  • Improves psychological well-being (Carmody & Baer, 2008)
  • Reduces interpersonal sensitivity (Carmody & Baer, 2008)
  • Reduces cravings (Cropley & Ussher, 2007)
  • Improves pain management (Ussher et al., 2014)

Talk soon.

– Harmony