4-7-8 Breathing Practice
4-7-8 Breathing Teaching
Induction 1: The following recording is the induction for hypnosis as practiced in session. It includes the eye fixation, deepening technique of moving down 10 levels, the safe place, and the wise adult. Allow yourself up to 30 minutes to practice this induction. Be sure to create a safe environment in which you have limited distractions and set the intention for what you would like to experience. With regular practice listening to this recording, your inductions during sessions will be much more rapid and you will find it easier to achieve a deep level of trance.
Heart Focused Breathing Technique Teaching
Heart Focused Breathing Technique Short Version
Self-Hypnosis Short Version
This includes a brief explanation. The actual practice includes 7 steps: 1) rating you stress level 2) Making your anchor and going to your safe, relaxing spot 3) Checking the eyelids 4) Making anchor and going to your safe, relaxing spot 5) Repeating the affirmation you are using or the following: I am safe. I am calm. I choose to be here. 6) Going back to your safe spot again 7) Checking your stress level again and noticing in your body any changes in sensations. This entire practice can be done in about a minute with some practice and is designed to support you interrupting patterns of thinking, feeling, or behaving that are ineffective or unhealthy.
Please print the following forms and bring them to your first appointment:
- Highly Recommended: Germer, C. K. (2009). The mindful path to self-compassion: Freeing yourself from destructive thoughts and emotions.New York: Guilford Press.
- Bennett-Goleman, T. (2001). Emotional alchemy: How the mind can heal the heart.New York: Three Rivers Press.
- Brach, T. (2003) Radical Acceptance: Embracing your life with the heart of a Buddha. New York: Bantam.
- Brown, B. (1999). Soul without shame: A guide to liberating yourself from the judge within. Boston: Shambala.
- Brown, B. (2010). The Gifts of Imperfection. Center City, MN: Hazelden.
- Feldman, C. (2005). Compassion: Listening to the cries of the world. Berkeley: Rodmell Press.
- Gilbert, P. (2009). The compassionate mind. London: Constable.
- Goldstein, E. (2015). Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion. New York: Simon & Schuster.
- Goldstein, J., & Kornfield, J. (1987). Seeking the heart of wisdom: The path of insight meditation. Boston: Shambhala.
- Hanh, T. N. (1997). Teachings on love. Berkeley, CA: Parallax Press.
- Kornfield, J. (1993). A path with heart. New York: Bantam Books.
- Marlowe, S. (2016). My new best friend. Summerville, MA: Wisdom Publications.
- Rosenberg, M. (2003). Nonviolent Communication: A Language of Life. Encinitas, CA: Puddledancer Press.
- Salzberg, S. (1997). Lovingkindness: The revolutionary art of happiness. Boston: Shambala.
- Salzberg, S. (2005). The force of kindness: change your life with love and compassion. Boulder, CO: Sounds True.
- Robert Augustus Masters
- Emotional Intimacy
- To Be a Man
John Wellwood, PhD.
- Perfect Love, Imperfect Relationship
- Breaking Free of the Victim Trap
- Positive Discipline
Jane Nelson & Lynn Lott
- Positive Discipline for Teenagers
https://www.tarabrach.com/ – Insight meditation teacher/psychologist offers podcasts and meditations
http://www.rickhanson.net – Neuro-psycho-biologist and meditation instructor with great resources on how to re-wire your brain for happiness
http://www.drdansiegel.com – Lots of resources on Mindsight, mindfulness
http://www.thehappinesstrap.com/ – Acceptance and Commitment Therapy site with resources.
http://www.wellness-institute.org/ – Heart Centered Hypnotherapy site with resources on trainings
http://www.johnwelwood.com/ – Transpersonal Psychologist with readings on love and relationships
http://heartmath.org/ – Heart Math Institute site with resources and research
https://insighttimer.com/ – Great app for your phone with guided meditations and timer
http://www.additudemag.com – Resource for adults or parents with ADHD
http://www.depressionconnection.org – Resources for those suffering from depression
http://greatergood.berkeley.edu – Research and resources on positive psychology
https://www.positivediscipline.com – Site for articles and research on Positive Discipline parenting
http://goodtherapy.org – Lots of resources on mental health disorders and treatment
http://behavioraltech.org – Dialectical Behavior Therapy site with downloadable resources
Links to self-compassion websites:
The Center for Mindful Self-Compassion: www.CenterforMSC.org
Mindful Self-Compassion for Teens: www.mindfulselfcompassionforteens.com
Chris Germer: www.chrisgermer.com
Kristin Neff: http://www.selfcompassion.org
General Sites on Mindfulness and Compassion:
- Mindful website: www.mindful.org
- The Mindfulness Institute: www.mindfulnessinstitute.ca
- Mindfulness Research Guide: www.goamra.org
- Mindfulness Exercises www.mindfulnessexercises.com
- Compassionate Living: www.compassionateliving.info
- Foundation for Active Compassion: www.
- Mindsight Institute: www.mindsightinstitute.com
- The Center for Nonviolent Communication: www.cnvc.org
- Awareness in Action: www.awarenessinaction.org
- The Center for Compassion and Altruism Research and Education: http://ccare.stanford.edu/
- Greater Good: The Science of a Meaningful Life: www.greatergood.berkeley.edu
- The Charter for Compassion: www.charterforcompassion.org
- The Compassionate Mind Foundation: www.compassionatemind.co.uk
- Christopher Germer, PhD, Author of The Mindful Path to Self-Compassion: www.mindfulselfcompassion.org
- Mindful Awareness Research Center at University of California Los Angeles: www.marc.ucla.edu
- University of Massachusetts Center for Mindfulness: www.umassmed.edu/cfm/index.aspx
- Institute for Meditation and Psychotherapy: www.meditationandpsychotherapy.org
- University of California at San Diego Center for Mindfulness: mindfulness.ucsd.edu/
- Mind and Life Institute: www.mindandlife.org
- Centre for Mindfulness Research and Practice: www.bangor.ac.uk/mindfulness
- Mindfulness page maintained by David Fresco: www.personal.kent.edu/%7Edfresco/mindfulness.htm
- Mindfulness page maintained by Christopher Walsh: www.mindfulness.org.au
- The Center for Contemplative Mind in Society: www.contemplativemind.org
- The Wellspring Institute for Neuroscience and Contemplative Wisdom: www.wisebrain.org
The Centre for Mindfulness Studies: www.mindfulnessstudies.com
- Compassion Focused Therapy: www.compassionfocusedtherapy.com
- Internal Family Systems Therapy: www.selfleadership.org
- Befriending Ourselves Resource Page: www.befriendingourselves.com
- Compassion Power (for anger management): www.compassionpower.com
- Mindfulness-based symptom management: www.ottawamindfulnessclinic.com
- Social anxiety and mindfulness: www.shyness.com
- Mindfulness and recovery from child abuse: www.jimhopper.com/mindfulness
- Addictive Behaviors Research Center: depts.washington.edu/abrc/meditation.htm
- Center for Mindful Eating: www.tcme.org
- Acceptance and commitment therapy: www.contextualpsychology.org/act
- Dialectical Behavior Therapy: http://blogs.uw.edu/brtc/
- Mindfulness-Based Cognitive Therapy: www.mrc-cbu.cam.ac.uk/Research/cognition-emotion/researchtopics/mindfulness.shtml
Education and Parenting
- Mindfulness in Schools Project (.b): http://mindfulnessinschools.org
- Mindful Schools: www.mindfulschools.org
- Association for Mindfulness in Education: www.mindfuleducation.org
- Inner Kids: www.innerkids.org
- Mindfulness in Education Network: www.mindfuled.org
- The Dalai Lama Center for Peace and Education: www.dalailamacenter.org
- Mindful Awareness Parenting: http://www.maplinc.com.au/