Resources
Evolving list of resources that I find value in, info about brainspotting, some of my favorite techniques and most loved meditations and supportive materials.
Brainspotting (*my most favorite, precious, be-all, do-all intervention)
This is the main website
New Brainspotting article ~ Jan/Feb 2024 ~ Link to full text article
Turning the Spotlight on Brainspotting, Did an Unexpected Discovery Reveal a Quicker Path to Healthing? , Jan/Feb 2024 , Psychotherapy Networker Magazine
https://www.psychotherapynetworker.org/article/turning-the-spotlight-on-brainspotting/
Full text research articles under resources tab
http://brainspottingcanada.com
Brainspotting book by David Grand, PhD (*this is the rogue, rule breaker, discoverer, creator of Brainspotting…the main book)
Bilateral music (*enhances brainspotting practice, and can be used as a standalone resource to help calm)
David Grand, hand mixed, bilateral music album/playlist
https://www.youtube.com/watch?v=Eu_kSaFzSR0&list=PLqc57QOpcR58XHHM-df9LXDTYMq6IBWza
Acusonic Therapy - Biolateral Chakra Medicine (90min) $22
https://transactions.sendowl.com/products/78730655/C4C108F3/view
Breathwork
Alternate Nostril Breathing
Brings about calm, energizes and unites the left and right sides of brain
Hold the right thumb over right nostril
Inhale deeply through left nostril
At the peak of inhalation, close the left nostril with the ring finger, then exhale through the right nostril
Continue the pattern, switching between the two fingers, closing off the right then the left
Can also do one or the other, breathe through right for energy, left for calming
Best to use to increase energy and focus
Quick Calm
Take a slow deep breath
Hold for the count of 4 and think “I am warm”
Exhale while thinking “I am calm”
Best to use when you need to quickly calm down before or after a presentation, difficult meeting, taking a test, or needing to bring anxiety levels down quickly
Breathing Technique (4-7-8) for Stress Relief
Place the tip of your tongue so that it’s touching the roof of your mouth
Close your mouth and inhale through your nose for 4 counts
Once you’ve reached the peak of inhalation, hold your breath for 7 counts
Exhale completely for 8 count
9 Basic Emotional Needs (https://www.mindbodygreen.com/articles/9-emotional-needs-according-to-maslow-s-hierarchy )
Security, Volition, Attention, Emotional Connection, Connection to Community, Privacy, A Sense of Self, A Sense of Achievement, Meanin
Guided imagery
Belleruth Naparstek (* a few of my free favorites)
Guided imagery for Anger and Forgiveness
https://www.youtube.com/watch?v=PNcku-FtN0E&t=1003s
Guided imagery for stress reduction/grounding into the body
https://www.youtube.com/watch?v=iyyd4MOI_R8
Guided Imagery for Trauma (*this one is very powerful, when you are ready it is here for you)
https://www.youtube.com/watch?v=d0zpKFLQZr0&t=13s
Cynthia Swartzberg (*one of my brainspotting instructors, and mentor)
Self spotting resource video (to practice resource spotting on your own)
https://www.youtube.com/watch?v=bS-EZ5FEC4s&t=5s
Menopause support (You men, can scroll past…or not)
Dr. Mary Claire Haver, author of the Galveston Diet, book available for purchase; the New menopause book, coming in spring 2024 (available for pre-order now)
The Galveston Diet | A Wellness Program for All Phases of Menopause (link to the Galveston diet program, and free resources)
Nervous System Resources (*additional resources that I see value in)
Irene Lyon
Irene has free resources, and several paid resources at various price points
Other nervous system resources
TRE® (tension-trauma release exercises) online class (pst time zone) $22 per class
(**this is more of a nervous system hack, might be too much for some people, website as a disclaimer who this is not for, but I have attended a class before and it was helpful)
Nervous System Reset
1: First look left and right, noticing how far you can see and turn your head in each direction
2: Interlace your fingers and rest hands on the back of your lower skull
3: Look to the left or right until you have a reflexive swallow, yawn, or heavy sigh
4: Look the opposite direction until you have a reflex
5: Now turn your head side to side, noticing tension and how far you can see (most report less tension, and being able to turn their head farther, seeing further to the side/back)
Podcasts (*all things brainspotting, feel free to jump right in)
The Joy Factor: Episode 30: Finding Freedom with Brainspotting
https://thejoyfactorpodcast.libsyn.com/bethany-perry
Therapy Chat: Episode 109: Brainspotting with Beth Medina
https://traumatherapistnetwork.com/podcasts/brainspotting-with-beth-medina/
All things therapy podcast: S1E275: Brainspotting and Mindfulness Therapy 10.21.2021
Mental Health Insights: Episode 44: Talk less and overcome blocks with brainspotting therapy
https://www.podbean.com/ew/pb-i6y5k-e52445
Awe in Trauma Podcast: S1E2: The brain in brainspotting therapy (w/ Deborah Antinori 9.25.2021)
Awe in Trauma Podcast: S1E4: Beyond Brainspotting (w/ David Grand 11.25.2021)
https://podcasts.apple.com/gb/podcast/awe-in-trauma/id1580294433?i=1000543054793
Free Printable Resources
The Best YearFree Worksheet_End of Year Reflection (Copyright © 2015 Moritz Fine Designs, LLC)
https://i.pinimg.com/736x/39/a1/25/39a12512be5134849c528b9b6d44d4eb.jpg
