An exercise to help you notice when you are in your senses as opposed to in your mind and when you are acting to move towards what's important to you as opposed to acting to escape from difficult internal experiences. 

ACT matrix warm up

Kristin Neff Body Scan

Introduction to Compassionate Mind Training exercises

Connection NO MUSIC

This is an imagery practice that uses our brain's ability to imagine things (and it's inability to know the difference between reality and what is imagined) to move toward soothing.

Compassionate colour

The compassionate ideal image

Loving Kindness Meditation (12 mins) – Rene Frey-Jennings

A guided meditation exploring the three diaphragms related to whole body breathing: the cervical, thoracic and pelvic diaphragms

Breath Enquiry Practice for UCL Pain Management Masters

A short guided mindfulness meditation exploring sensations, thoughts, emotions, breath. Softening tension moment by moment.

Mindfulness Meditation for UCL Pain Management Masters

Body Scan (13.5 mns) – John Fletcher

A conversation with  Liz Stanley.

This episode's guest is Elizabeth Stanley, a professor at Georgetown University and author of the book "Widen the Window: Training Your Brain and Body to Thrive During Stress and Recover from Trauma." Liz is a U.S. Army veteran who came to practice (in part) to help her with PTSD. In their conversation, David and Liz discuss contemporary definitions of trauma and how this relates to the current moment; the neurophysiology of trauma, including the relationship between what Liz terms the “thinking brain” and “survival brain”; and their current assessments of the impacts of COVID-19, it’s impact on social windows of tolerance, and their hopes for the path ahead.

Episode 14 | Widening the Window of Tolerance

The Irish Centre for Compassion Focused Therapy (ICCFT) is an independent practice offering individual therapy and consultation.