
<style>
.btnGreen {
// padding:1px;
  font-size: 13px;
  width: 15px;
  height: 15px;
  font-weight: bold;
  color: white;
  text-align:center;
 justify-content: center;
  cursor:pointer;
  border-radius: 50px;
  background-color: lightgreen;
  box-shadow: 2px 2px 8px gray;
border:1px solid #fff;
}
</style>

<style>
.bg_hoverGreen:hover {
color: black;
background-color:cyan;
box-shadow: 2px 2px 1px darkblue;
// padding:5px;
  font-size: 85%;
}
</style>

<style>
.btnRed {
//  padding:1px;
  font-size: 13px;
  width: 15px;
  height: 15px;
  font-weight: bold;
  color: white;
  text-align:center;
 justify-content: center;
  cursor:pointer;
  border-radius: 50px;
  background-color: darkblue;
  box-shadow: 2px 2px 8px gray;
border:1px solid #fff;
}
</style>

<style>
.bg_hoverRed:hover {
background-color:cyan;
box-shadow: 2px 2px 1px darkblue;
// padding:5px;
  color: #000;
  font-size: 85%;
}
</style>

<style>
.btnGreen {
// padding:1px;
  font-size: 13px;
  width: 15px;
  height: 15px;
  font-weight: bold;
  color: white;
  text-align:center;
 justify-content: center;
  cursor:pointer;
  border-radius: 50px;
  background-color: lightgreen;
  box-shadow: 2px 2px 8px gray;
border:1px solid #fff;
}
</style>

<style>
.bg_hoverGreen:hover {
color: black;
background-color:cyan;
box-shadow: 2px 2px 1px darkblue;
// padding:5px;
  font-size: 85%;
}
</style>

<style>
.btnRed {
//  padding:1px;
  font-size: 13px;
  width: 15px;
  height: 15px;
  font-weight: bold;
  color: white;
  text-align:center;
 justify-content: center;
  cursor:pointer;
  border-radius: 50px;
  background-color: darkblue;
  box-shadow: 2px 2px 8px gray;
border:1px solid #fff;
}
</style>

<style>
.bg_hoverRed:hover {
background-color:cyan;
box-shadow: 2px 2px 1px darkblue;
// padding:5px;
  color: #000;
  font-size: 85%;
}
</style>
{"id":1242,"date":"2020-12-23T12:46:27","date_gmt":"2020-12-23T17:46:27","guid":{"rendered":"https:\/\/miaminetwork.org\/site-plan\/?p=1242"},"modified":"2026-01-23T12:59:58","modified_gmt":"2026-01-23T17:59:58","slug":"grounding","status":"publish","type":"post","link":"https:\/\/empathymatters.org\/now\/grounding\/","title":{"rendered":"Grounding"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1242\" class=\"elementor elementor-1242\">\n\t\t\t\t<div class=\"elementor-element elementor-element-62b5060 e-flex e-con-boxed e-con e-parent\" data-id=\"62b5060\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-98520c6 elementor-widget elementor-widget-shortcode\" data-id=\"98520c6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9402\" class=\"elementor elementor-9402\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7de645 elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile e-flex e-con-boxed e-con e-parent\" data-id=\"b7de645\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d009a32 elementor-widget elementor-widget-text-editor\" data-id=\"d009a32\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div style=\"border-radius: 20px; text-align: left; border: thin solid black; margin: 1px; line-height: 180%; font-weight: 600; background-color: #fff; color: #000; font-size: 100%; padding: 3%;\">\n<div style=\"font-size: 150%; text-align: center;\"><a href=\"https:\/\/empathymatters.org\/now\/nvc-for-the-holidays\/\">\u00a0 NVC Holiday Communication Tips!<img decoding=\"async\" src=\"https:\/\/empathymatters.org\/now\/wp-content\/uploads\/2025\/12\/poinsettia-6842758_640.png\" width=\"120px; alt=\"poinsettia\" title=\"poinsettia\" \/><\/a><span style=\"font-size: 80%; text-align: center;\" title=\"image source\"><a href=\"https:\/\/pixabay.com\/vectors\/poinsettia-holly-mistletoe-6842758\/\" target=\"_blank&quot;\"><i> -i-&nbsp;  <\/i><\/a>\n\n<a href=\"https:\/\/empathymatters.org\/now\/home_page\/\"> <img decoding=\"async\" alt=\"home\" title=\"home\" src=\"https:\/\/empathymatters.org\/now\/wp-content\/uploads\/2024\/11\/home-icon.webp\" width=\"40 px;\" \/><\/a>\n<\/span><\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-992d86d e-flex e-con-boxed e-con e-parent\" data-id=\"992d86d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-96bca66 e-con-full e-flex e-con e-child\" data-id=\"96bca66\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7ed874f e-flex e-con-boxed e-con e-child\" data-id=\"7ed874f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16c3c8a elementor-widget elementor-widget-shortcode\" data-id=\"16c3c8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;,&quot;_animation_delay&quot;:0}\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">    <style>\n        .empathy-search-container {\n\/*            width: 500px; *\/\n            max-width: 800px;\n            margin: 0 auto;\n            padding: 20px;\n            padding: 5px;\n            margin-bottom: -20px;\n\n        }\n        .empathy-search-box {\n            display: flex;\n            gap: 10px;\n            margin-bottom: 30px;\n            margin-bottom: 5px;\n        }\n        .empathy-search-input {\n            flex: 1;\n            padding: 12px 20px;\n            padding: 2px 20px;\n            font-size: 16px;\n            border: 2px solid #ddd;\n            border-radius: 8px;\n            transition: border-color 0.4s;\n        }\n        .empathy-search-input:focus {\n            outline: none;\n            border-color: #0073aa;\n        }\n        .empathy-search-button {\n            padding: 12px 30px;\n            padding: 10px 17px;\n       \/*   background: #0073aa; *\/\n            background: #04139b;\n            color: white;\n            border: none;\n            border-radius: 8px;\n            font-size: 16px;\n            cursor: pointer;\n            transition: background 0.3s;\n        }\n        .empathy-search-button:hover {\n            background: #0026fc;\n        }\n        .empathy-search-loading {\n            text-align: center;\n            padding: 20px;\n            display: none;\n        }\n        .empathy-spinner {\n            border: 4px solid #f3f3f3;\n            border-top: 4px solid #0073aa;\n            border-radius: 50%;\n            width: 40px;\n            height: 40px;\n            animation: empathy-spin 1s linear infinite;\n            margin: 0 auto 10px;\n        }\n        @keyframes empathy-spin {\n            0% { transform: rotate(0deg); }\n            100% { transform: rotate(360deg); }\n        }\n        .empathy-search-results {\n            margin-top: 20px;\n        }\n        .empathy-result-item {\n            padding: 20px;\n            margin-bottom: 20px;\n            background: #f9f9f9;\n            border-left: 4px solid #0073aa;\n            border-radius: 4px;\n            transition: transform 0.2s, box-shadow 0.2s;\n        }\n        .empathy-result-item:hover {\n            transform: translateX(5px);\n            box-shadow: 0 2px 8px rgba(0,0,0,0.1);\n        }\n        .empathy-result-title {\n            margin: 0 0 10px 0;\n            font-size: 20px;\n        }\n        .empathy-result-title a {\n            color: #0073aa;\n            text-decoration: none;\n        }\n        .empathy-result-title a:hover {\n            text-decoration: underline;\n        }\n        .empathy-result-excerpt {\n            color: #666;\n            line-height: 1.6;\n            margin: 10px 0;\n        }\n        .empathy-result-meta {\n            font-size: 14px;\n            color: #999;\n            margin-top: 10px;\n        }\n        .empathy-no-results {\n            text-align: center;\n            padding: 40px;\n            color: #666;\n            font-size: 18px;\n        }\n    <\/style>\n\n    <div class=\"empathy-search-container\">\n        <div class=\"empathy-search-box\">\n            <input type=\"text\" \n                   class=\"empathy-search-input\" \n                   id=\"empathy-search-input\" \n                   placeholder=\"_________________________\"\n                   autocomplete=\"off\">\n            <button class=\"empathy-search-button\" id=\"empathy-search-btn\">Search<\/button>\n        <\/div>\n        \n        <div class=\"empathy-search-loading\" id=\"empathy-loading\">\n            <div class=\"empathy-spinner\"><\/div>\n            <p>Searching...<\/p>\n        <\/div>\n        \n        <div class=\"empathy-search-results\" id=\"empathy-results\"><\/div>\n    <\/div>\n\n    <script>\n    (function() {\n        const searchInput = document.getElementById('empathy-search-input');\n        const searchBtn = document.getElementById('empathy-search-btn');\n        const resultsDiv = document.getElementById('empathy-results');\n        const loadingDiv = document.getElementById('empathy-loading');\n\n        function performSearch() {\n            const query = searchInput.value.trim();\n            \n            if (query === '') {\n                resultsDiv.innerHTML = '<div class=\"empathy-no-results\">Please enter a search term<\/div>';\n                return;\n            }\n\n            loadingDiv.style.display = 'block';\n            resultsDiv.innerHTML = '';\n\n            const formData = new FormData();\n            formData.append('action', 'empathy_search');\n            formData.append('search_query', query);\n\n            fetch('https:\/\/empathymatters.org\/now\/wp-admin\/admin-ajax.php', {\n                method: 'POST',\n                body: formData\n            })\n            .then(response => response.json())\n            .then(data => {\n                loadingDiv.style.display = 'none';\n                \n                if (data.success) {\n                    if (data.data.results.length === 0) {\n                        resultsDiv.innerHTML = '<div class=\"empathy-no-results\">No results found for \"' + query + '\"<\/div>';\n                    } else {\n                        let html = '<h3>Found ' + data.data.count + ' result' + (data.data.count !== 1 ? 's' : '') + '<\/h3>';\n                        \n                        data.data.results.forEach(function(result) {\n                            html += '<div class=\"empathy-result-item\">';\n                            html += '<h3 class=\"empathy-result-title\"><a href=\"' + result.permalink + '\">' + result.title + '<\/a><\/h3>';\n                            html += '<div class=\"empathy-result-excerpt\">' + result.excerpt + '<\/div>';\n                            html += '<div class=\"empathy-result-meta\">Published on ' + result.date + ' | ' + (result.type === 'post' ? 'Post' : 'Page') + '<\/div>';\n                            html += '<\/div>';\n                        });\n                        \n                        resultsDiv.innerHTML = html;\n                    }\n                } else {\n                    resultsDiv.innerHTML = '<div class=\"empathy-no-results\">An error occurred. Please try again.<\/div>';\n                }\n            })\n            .catch(error => {\n                loadingDiv.style.display = 'none';\n                resultsDiv.innerHTML = '<div class=\"empathy-no-results\">An error occurred. Please try again.<\/div>';\n                console.error('Search error:', error);\n            });\n        }\n\n        searchBtn.addEventListener('click', performSearch);\n        searchInput.addEventListener('keypress', function(e) {\n            if (e.key === 'Enter') {\n                performSearch();\n            }\n        });\n    })();\n    <\/script>\n    <\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d83be3d e-con-full e-flex e-con e-child\" data-id=\"d83be3d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6d1b552 e-flex e-con-boxed e-con e-parent\" data-id=\"6d1b552\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d03853e elementor-widget elementor-widget-shortcode\" data-id=\"d03853e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"47732\" class=\"elementor elementor-47732\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0f7db9f e-flex e-con-boxed e-con e-parent\" data-id=\"0f7db9f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a8ceeb5 elementor-widget elementor-widget-shortcode\" data-id=\"a8ceeb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><!--  menu-top-inc.php -->\n<!-- <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"> -->\n<!-- <div style=\"height: 1px;\"><\/div> -->\n<div class=\"grid-container\">\n\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/now\/home_page\/\" target=\"_self\">\n            <div class=\"btn2new2 bg_hover2\" title=\"home\" alt=\"home\">Home<\/div>\n        <\/a>\n        <\/div>\n\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/contact\/\" target=\"_self\">\n        <div class=\"btn2new2 bg_hover2\" title=\"Contact info\" alt=\"Contact\">Contact<\/div>\n        <\/a>\n        <\/div>\n\n        <!--\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/now\/carl-rogers#NYC-PTSD\" target=\"_self\">\n        <div class=\"btn2new2 bg_hover2\">GuideLines<\/div>\n        <\/a>\n        <\/div> -->\n\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/now\/transformation\/\" target=\"_self\">\n            <div class=\"btn2new2 bg_hover2\">I F S \u2764\ufe0f<\/div>\n        <\/a>\n        <\/div>\n\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/info\/\" target=\"_self\">\n            <div class=\"btn2new2 bg_hover2\">Introduction<\/div>\n        <\/a>\n        <\/div>\n\n        <!--\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/now\/how-evil-triumphs\/\" target=\"_self\">\n        <div class=\"btn2new2 bg_hover2\" title=\"Lost Exiles\" alt=\"Lost Exiles\">Lost Exile<\/div>\n        <\/a>\n        <\/div> -->\n\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/contact\/\" target=\"_self\">\n        <div class=\"btn2new2 bg_hover2\" title=\"Open-Topic Zoom Meetings\">OpenTopic<button class=\"btnRed bg_hoverRed\" type=\"button\" onclick=\"redfunction()\"><\/button><\/div>\n        <\/a>\n        <\/div>\n\n        <!--\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/now\/ifs-spirit\/\" target=\"_self\">\n        <div class=\"btn2new2 bg_hover2\" title=\"Spirit & FS\" alt=\"Spirit & IFS\">Spirit<\/div>\n        <\/a>\n        <\/div> -->\n\n\n        <div class=\"grid-item\">\n        <a href=\"https:\/\/empathymatters.org\/now\/zoom-link-info-page\/\" target=\"_self\">\n        <div class=\"btn2new2 bg_hover2\" title=\"Zoom info\" alt=\"Zoom info\">Zoom Info<\/div>\n        <\/a>\n        <\/div>\n\n\n<\/div>\n\n\n    <div style=\"height: 5px;\"><\/div>\n\n\n<style>\n.btn2new2 {\n\/*padding:12px; *\/\n\/* font-size: 13px;*\/\n\/* padding:11px; *\/\npadding:11px;\n\/*margin-bottom: 5px;*\/\nmargin-bottom: 5px;\nfont-size: 12px;\n\/* width: 195px;*\/\n\/*  width: 119px; *\/\n  width: 111px;\n\/*  height: 58px; *\/\n  height: 57px;\n  font-weight: bold;\n  color: white;\n  text-align:center;\n justify-content: center;\n display: center;\n  cursor:pointer;\n  border-radius: 11px;\n  background-color: darkblue;\n  box-shadow: 2px 2px 6px gray;\nborder:1px solid #fff;\n}\n<\/style>\n<style>\n.bg_hover2:hover, .bg_hover2:active {\nbackground-color:blue;\n\/*box-shadow: 2px 2px 2px silver;*\/\n\/* padding:10px; *\/\n\/*  font-size: 12.8px;*\/\n}\n<\/style>\n\n\n\n<style>\n.grid-container {\n\/*    display: grid;*\/\n    display: grid;\n    \/*gap: 40px;*\/\n    gap: 4px;*\/\/* Space between ROWS columns *\/\n \/*   padding: 20px;*\/\n}\n\n.grid-item {\n \/*    background-color: #f0f0f0; *\/\n \/*   padding: 20px;*\/\n    text-align: center;\n\/*    border: 1px solid #ccc; *\/\n}\n\n\n\/* Desktop layout (5 columns) *\/\n\/*@media screen and (min-width: 992px) {*\/\n@media screen and (min-width: 992px) {\n    .grid-container {\n        grid-template-columns: repeat(6, 1fr); \/* SIX Four equal columns *\/\n    }\n.wide { \n\/*display: none; *\/\ngap: 25px;  \/* Space between ROWS columns *\/\n}\n}\n\n\n\/* Mobile layout (1 column) *\/\n\/* @media screen and (max-width: 599px) { *\/\n@media screen and (max-width: 991px) {\n    .grid-container {\n\/*        grid-template-columns: 2fr; *\/\/* TWO Single column *\/\n        grid-template-columns: repeat(3, 1fr); \/* TWO Single column *\/\n    }\n.wide { \n\/*display: center; *\/\ngap: 3px; \/* Space between ROWS columns *\/\n}\n}\n<\/style><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-979da14 e-flex e-con-boxed e-con e-parent\" data-id=\"979da14\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4d5534b elementor-widget elementor-widget-html\" data-id=\"4d5534b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"box-shadow: 5px 5px 5px #999999;border-radius: 20px; text-align: center; border: thin solid black; padding: 10px; margin: 1px;line-height: 180%; font-weight: 600; background-color: #f4f0e0; color: #000; font-size: 100%; text-align: center;padding: 2%;\">\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/home_page\/?#schedule\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\"><img decoding=\"async\" style=\"width:100px;border-radius: 15px;\" title=\"events list\" src=\"https:\/\/empathymatters.org\/now\/wp-content\/uploads\/2023\/02\/logo-em-3b.png\" alt=\"events list\" height=\"50\" width=\"270\" \/>\n<\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Home<img decoding=\"async\" title=\"Home\" src=\"https:\/\/empathymatters.org\/now\/wp-content\/uploads\/2024\/11\/home-2d.png\" alt=\"Home\" width=\"25\" \/><\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/active-listening-carl-rogers\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Active Listening<\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/armageddon-is-simply-a-metaphor\/\" target=\"_self\" rel=\"noopener\" title=\"Metaphor\">\n<button class=\"button-menu\">Armageddon<\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/climate-change\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Climate<\/button><\/a>\n\n<a href=\"https:\/\/empathymatters.org\/now\/harmony_mindset\/?#horse\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Dan Siegel<\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/how-to\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\" title=\"Empathy Circle\">EC How To<\/button><\/a>\n\n<a href=\"https:\/\/empathymatters.org\/now\/cohort\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\" title=\"Empathy Circle\">EC Outline<\/button><\/a>\n\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/can-empathy-help-stop-climate-change\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Earth People<\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/ego-fabricated-identity\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Ego Fabric<\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/home_page\/?#schedule\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Events<\/button><\/a>\n\n\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/gabor-mate-edwin-rutsch\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Gabor & Edwin<\/button><\/a>\n\n<a href=\"https:\/\/empathymatters.org\/now\/grounding\/\" target=\"_self\" rel=\"noopener\">\n<button class=\"button-menu\">Grounding<\/button><\/a>\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/carl-rogers\/?#NYC-PTSD\" target=\"_self\" rel=\"noopener\">\n<button title=\"NYC-PTSD\" class=\"button-menu\">Guidelines<\/button><\/a>\n\n\n\n<a href=\"https:\/\/empathymatters.org\/now\/golden-rule\/\" 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href=\"https:\/\/empathymatters.org\/contact\">Open-Topic-Zoom<\/a><\/li>\n\t<li id=\"menu-item-41282\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41282\"><a href=\"https:\/\/empathymatters.org\/now\/home_page\/?#schedule\">Schedule<\/a><\/li>\n\t<li id=\"menu-item-6100\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-6100\"><a href=\"https:\/\/empathymatters.org\/now\/sally\/\">Dev<\/a>\n\t<ul class=\"sub-menu\">\n\t\t<li id=\"menu-item-41060\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41060\"><a href=\"https:\/\/empathymatters.org\/jung\/\">Carl Jung<\/a><\/li>\n\t\t<li id=\"menu-item-6733\" class=\"menu-item menu-item-type-post_type menu-item-object-post menu-item-6733\"><a href=\"https:\/\/empathymatters.org\/now\/earth\/\">Earth<\/a><\/li>\n\t\t<li id=\"menu-item-38543\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38543\"><a 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menu-item-object-custom menu-item-41056\"><a href=\"https:\/\/empathymatters.org\/self_discovery\/\">Self Discovery<\/a><\/li>\n\t<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li id=\"menu-item-6298\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-6298\"><a href=\"https:\/\/empathymatters.org\/now\/carl-rogers\/?#NYC-PTSD\">Guidelines<\/a>\n<ul class=\"sub-menu\">\n\t<li id=\"menu-item-34542\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-34542\"><a href=\"https:\/\/empathymatters.org\/now\/cohort\/\">EC Outline<\/a><\/li>\n\t<li id=\"menu-item-41283\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41283\"><a href=\"https:\/\/empathymatters.org\/now\/carl-rogers\/?#NYC-PTSD\">Guidelines (NYC-PTSD)<\/a><\/li>\n\t<li id=\"menu-item-38456\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38456\"><a href=\"https:\/\/empathymatters.org\/now\/how-to\/\">How To Empathy Circle<\/a><\/li>\n\t<li id=\"menu-item-42883\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-42883\"><a href=\"https:\/\/empathymatters.org\/now\/universal-declaration-for-peace-and-human-dignity\/\">Peace<\/a><\/li>\n\t<li id=\"menu-item-34540\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-34540\"><a href=\"https:\/\/empathymatters.org\/now\/how-to\/?#resolution\">Resolution Circles<\/a><\/li>\n\t<li id=\"menu-item-34541\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-34541\"><a href=\"https:\/\/empathymatters.org\/now\/transformation\/\">Transformation<\/a><\/li>\n\t<li id=\"menu-item-34543\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-34543\"><a href=\"https:\/\/empathymatters.org\/now\/zoom-link-info-page\/\">Zoom LINK Info<\/a><\/li>\n<\/ul>\n<\/li>\n<li id=\"menu-item-34498\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-34498\"><a href=\"https:\/\/empathymatters.org\/organic\/\">Organic<\/a>\n<ul class=\"sub-menu\">\n\t<li id=\"menu-item-41285\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41285\"><a href=\"https:\/\/empathymatters.org\/organic\/\">Natural Health Info<\/a><\/li>\n\t<li id=\"menu-item-41114\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41114\"><a href=\"https:\/\/empathymatters.org\/health\/\">Search PubMed<\/a><\/li>\n<\/ul>\n<\/li>\n<li id=\"menu-item-34473\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-34473\"><a href=\"https:\/\/empathymatters.org\/now\/list-of-posts\/\">Posts<\/a>\n<ul class=\"sub-menu\">\n\t<li id=\"menu-item-38794\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38794\"><a href=\"https:\/\/empathymatters.org\/now\/earth\/\">Earth<\/a><\/li>\n\t<li id=\"menu-item-38544\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38544\"><a href=\"https:\/\/empathymatters.org\/now\/feeling-your-way-to-happiness-the-power-of-empathy\/\">Empathy \/ Joy<\/a><\/li>\n\t<li id=\"menu-item-41115\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41115\"><a href=\"https:\/\/empathymatters.org\/health\/\">Health Search<\/a><\/li>\n\t<li id=\"menu-item-38455\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38455\"><a href=\"https:\/\/empathymatters.org\/now\/how-to\/\">How To Empathy Circle<\/a><\/li>\n\t<li id=\"menu-item-25562\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-25562\"><a href=\"https:\/\/empathymatters.org\/now\/transformation\">IFS\u2764\ufe0f<\/a><\/li>\n\t<li id=\"menu-item-46943\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-46943\"><a href=\"https:\/\/empathymatters.org\/now\/ifs-vs-phase-oriented-traditional-method-contrast\/\">IFS-vs-Phase-Oriented<\/a><\/li>\n\t<li id=\"menu-item-41050\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41050\"><a href=\"https:\/\/empathymatters.org\/info\/\">Introduction<\/a><\/li>\n\t<li id=\"menu-item-41061\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41061\"><a href=\"https:\/\/empathymatters.org\/LB_RB_IFS\/\">LB \/ RB<\/a><\/li>\n\t<li id=\"menu-item-41284\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41284\"><a href=\"https:\/\/empathymatters.org\/now\/list-of-posts\/\">List of Posts<\/a><\/li>\n\t<li id=\"menu-item-28177\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-28177\"><a href=\"https:\/\/empathymatters.org\/now\/middle-east\/\">Middle East<\/a>\n\t<ul class=\"sub-menu\">\n\t\t<li id=\"menu-item-38121\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38121\"><a href=\"https:\/\/empathymatters.org\/now\/middle-east-news\/\">page two<\/a><\/li>\n\t\t<li id=\"menu-item-38122\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38122\"><a href=\"https:\/\/empathymatters.org\/now\/middle-east-news-page-three\">page three<\/a><\/li>\n\t\t<li id=\"menu-item-38123\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-38123\"><a href=\"https:\/\/empathymatters.org\/now\/middle-east-nakba\">page four<\/a><\/li>\n\t<\/ul>\n<\/li>\n\t<li id=\"menu-item-42882\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-42882\"><a href=\"https:\/\/empathymatters.org\/now\/home_page\/?#peace\">Peace<\/a><\/li>\n\t<li id=\"menu-item-41057\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-41057\"><a href=\"https:\/\/empathymatters.org\/shadow_work\/\">Shadow Work<\/a><\/li>\n\t<li id=\"menu-item-41053\" 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info<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>                <button class=\"eael-simple-menu-toggle\">\n                    <span class=\"sr-only \">Hamburger Toggle Menu<\/span>\n                    <i aria-hidden=\"true\" class=\"fas fa-bars\"><\/i>                <\/button>\n            <\/div>\n            \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-46c899f elementor-hidden-mobile e-con-full e-flex e-con e-parent\" data-id=\"46c899f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-27ce9c9 e-con-full e-flex e-con e-child\" data-id=\"27ce9c9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0f4e2b7 elementor-align-center animated-slow elementor-invisible elementor-widget elementor-widget-button\" data-id=\"0f4e2b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/empathymatters.org\/now\/bernadotte\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Palestina \ud83c\uddf5\ud83c\uddf8<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d645c88 e-con-full e-flex e-con e-child\" data-id=\"d645c88\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ab1a85e elementor-align-center animated-slow elementor-button-info elementor-invisible elementor-widget elementor-widget-button\" data-id=\"ab1a85e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/empathymatters.org\/now\/active-listening-carl-rogers\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-info-circle\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Active Listening<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2ee0d9c e-con-full e-flex e-con e-child\" data-id=\"2ee0d9c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-013c88e elementor-align-center animated-slow elementor-invisible elementor-widget elementor-widget-button\" data-id=\"013c88e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/empathymatters.org\/now\/ifs-spirit\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-info-circle\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Spirit<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab03e13 e-flex e-con-boxed e-con e-parent\" data-id=\"ab03e13\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-13d1236 elementor-widget elementor-widget-shortcode\" data-id=\"13d1236\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- div class=\"my-text\" -->\n\n     <div style=\"height:1px;\"><\/div>\n\n<!-- div style=\"border-radius: 20px; text-align: center; border: thin solid gray; padding: 1%; margin: 1px; line-height: 140%; font-weight: 500; background-color: #fff; color: #fff; font-size: 100%;\" -->\n\n<!--\ud83c\udf3b ================================================================================ -->\n\n<!-- <details class=\"my-textc\" width=\"400px\"> -->\n\n\n<!-- summary class=\"my-textc buttonmenu\">menu<\/summary -->\n\n<!-- <summary alt=\"menu\" title=\"F5=refresh\" class=\"my-textc buttonmenu\"><big>\ud83c\udf3b<\/big><figcaption>menu<figcaption><\/summary> -->\n\n<details class=\"my-textc\">\n<summary alt=\"menu\" title=\"menu\" class=\"column-twoc my-textc buttonmenu\">Exercise Menu<\/summary>\n\n\n<div class=\"grid-container3c\">\n  \n    <div class=\"column-onec\">\n    <\/div>\n\n    <div class=\"column-twoc\">\n    <\/div>\n\n    <div class=\"column-threec\">\n    <\/div>\n\n<\/div>\n\n<style>\n.grid-container3c {\n  display: grid; \/* Enables CSS Grid for the container *\/\n  grid-template-columns: 40% 50% 10%;  \/* 1fr 1fr 2fr; *\/  \/* 1fr 1fr; Creates two equal-width columns *\/\n  \/* Optional: Add a gap between columns *\/\n \/* gap: 10px;*\/\n \/* gap: 10px;*\/\n}\n\n.column-onec {\n  text-align: center;\n}\n\n\/* Optional: Style the individual columns *\/\n.column-twoc {\n\/*  background-color: lightblue;*\/\n\/*  display: center;*\/\n  text-align: center;\n}\n\n.column-threec {\n \/* background-color: lightcoral;*\/\n  text-align: center;\n}\n<\/style>\n\n\n\n<div class=\"ac my-textc\">\n \n     <div style=\"height: 1px\"><\/div>\n\n     <!-- INCLUDE THESE Main Navigation Buttons -->\n\n<div class=\"button-section\">\n    <a href=\"https:\/\/empathymatters.org\/ifs\/\" title=\"Our IFS webpage\" class=\"buttone\">IFS<\/a>\n            <a href=\"https:\/\/empathymatters.org\/info\/\" class=\"buttone\">Introduction<\/a>\n            <a href=\"https:\/\/empathymatters.org\/pc\/\" class=\"buttone\" title=\"Communication within our internal family system\">Dialog<\/a>\n            <a href=\"https:\/\/empathymatters.org\/self\/\" class=\"buttone\" title=\"Self Check-In for your internal family system\">Self Check-In<\/a>\n            <a href=\"https:\/\/empathymatters.org\/brainstorm\/\" class=\"buttone\" title=\"Discerning Life vs the Stories we live inside of\">Stories<\/a>\n\n            <div style=\"height: 1px\"><\/div>\n\n            <a href=\"https:\/\/empathymatters.org\/inner_landscape\/\" title=\"Inner Landscape: A Transformative Journey\" class=\"buttone\">Inner Landscape<\/a>\n            <a href=\"https:\/\/empathymatters.org\/pm\/\" class=\"buttone\" title=\"Self-Guided Parts Mapping\">Mapping<\/a>\n            <a href=\"https:\/\/empathymatters.org\/self_discovery\/\" class=\"buttone\" title=\"A gentle journey toward understanding your True Self\">Self Discovery<\/a>\n            <a href=\"https:\/\/empathymatters.org\/shadow_work\/\" class=\"buttone\" title=\"Shadow Work Contemplation\">Shadow Work<\/a>\n\n\n    <div style=\"height: 1px\"><\/div>\n\n            <a href=\"https:\/\/empathymatters.org\/jung\/\" class=\"buttone\" title=\"Carl Jung & IFS Integration, Contemplation\">Jung<\/a>\n            <a href=\"https:\/\/empathymatters.org\/LB_RB_NOW\" class=\"buttone\">Heaven<\/a>\n            <a href=\"https:\/\/empathymatters.org\/overview\/\" class=\"buttone\" title=\"IFS Overview\">Overview<\/a>\n            <a href=\"https:\/\/empathymatters.org\/LB_RB_IFS\/\" class=\"buttone\" title=\"Left Brain (protector story) \/ Right Brain (Exile Experience)\">LB\/RB<\/a>\n            <a href=\"https:\/\/empathymatters.org\/un\/\" class=\"buttone\" title=\"Self-Guided Parts Unburdening\">Unburdening<\/a>\n\n                <div style=\"height: 1px\"><\/div>\n\n            <a href=\"https:\/\/empathymatters.org\/peace\/\" class=\"buttone\" title=\"Peace: The Inner Journey\">Peace<\/a>\n            <a href=\"https:\/\/empathymatters.org\/research\/\" class=\"buttone\" title=\"Research: Left Brain \/ Right Brain\">Research<\/a>\n            <a href=\"https:\/\/empathymatters.org\/\" class=\"buttone\">Home<\/a>\n            <a href=\"https:\/\/empathymatters.org\/contact\/\" class=\"buttone\">Contact<\/a>\n            <a href=\"https:\/\/empathymatters.org\/health\/\" class=\"buttone\">PubMed<\/a>\n             <a href=\"https:\/\/empathymatters.org\/now\/ifs-spirit\/\" class=\"buttone\">Spirit<\/a>\n    <\/div>\n\n\n    <div style=\"height: 15px;\"><\/div>\n\n\n\n\n    <div style=\"height: 15px;\"><\/div>\n\n\n<style>\n\n        .button-section {\n            text-align: center;\n\/*            margin: 40px 0; *\/\n            margin: 10px 0;\n        }\n        \n        .buttone {\n            display: inline-block;\n            padding: 8px 12px;\n            margin: 4px;\n            background-color:rgb(4, 16, 184); \/* Change the background color on hover *\/\n            color: #fff;\n            text-decoration: none;\n\/*            border-radius: 18px; *\/\n            border-radius: 24px;\n            transition: all 0.3s ease;\n            border: 1px solid darkgray;\n            font-weight: 500;\n        }\n        \n        .buttone:hover {\n\/*            background-color: rgb(7, 143, 34);*\/\n\n    background-color:rgb(0, 38, 255); \/* Change the background color on hover *\/\n\n            color: #fff;\n\/*            font-weight: 510; \/*\n            font-weight: 610;\n            transform: translateY(-1px);\n             cursor: pointer;\n\/*            box-shadow: 0 6px 20px rgba(0, 0, 0, 0.3); *\/\n            box-shadow: 0 9px 30px rgba(0, 0, 0, 0.3);\n        }\n\n  .buttonh {\n            display: inline-block;\n            padding: 8px 12px;\n            margin: 4px;\n            background-color: rgb(5, 110, 26);\n            color: #fff;\n            text-decoration: none;\n\/*            border-radius: 18px; *\/\n            border-radius: 24px;\n            transition: all 0.3s ease;\n            border: 1px solid darkgray;\n            font-weight: 500;\n        }\n        \n        .buttonh:hover {\n            background-color: rgb(8, 182, 43);\n            color: #fff;\n\/*            font-weight: 510; \/*\n            font-weight: 610;\n            transform: translateY(-1px);\n             cursor: pointer;\n\/*            box-shadow: 0 6px 20px rgba(0, 0, 0, 0.3); *\/\n            box-shadow: 0 9px 30px rgba(0, 0, 0, 0.3);\n        }\n\n<\/style>     \n\n\n\n     <div style=\"height: 1px\"><\/div>\n     <div class=\"video-container\"><iframe style=\"border-radius: 14px;\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/XeFnHaJq830?si=VIFMNGcaOCIyBcXD\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n\n <!--\n\n<div style=\"border-radius: 20px; text-align: center; border: thin solid white; padding: 1%; margin: 1px; line-height: 170%; font-weight: 500; background-color: #fff; color: #fff; font-size: 100%;\">\n\n<a href=\"https:\/\/empathymatters.org\" class=\"buttond\">\n    Home\n <\/a>\n\n<a href=\"https:\/\/empathymatters.org\/self\/\" class=\"buttond\">\n   Self Check-In\n     <\/a>\n\n     <a href=\"https:\/\/empathymatters.org\/pc\/\" class=\"buttond\">\n   Communication\n     <\/a>\n\n     <a href=\"https:\/\/empathymatters.org\/pm\/\" class=\"buttond\">\n    Parts_Mapping\n <\/a>\n\n <a href=\"https:\/\/empathymatters.org\/un\/\" class=\"buttond\">\n  Un-Burdening\n    <\/a>\n    <a href=\"https:\/\/empathymatters.org\/ifs\" class=\"buttond\">\n  IFS Info\n    <\/a>\n  \n    <a href=\"https:\/\/empathymatters.org\/checkin\/video_list.php\" class=\"buttond\">\n  IFS Video List\n    <\/a>\n  \n<\/div>\n\n\n\n<img decoding=\"async\" width=\"100%\" style=\"border-radius: 24px;\" src=\"https:\/\/empathymatters.org\/now\/wp-content\/uploads\/2022\/01\/as_children_b.png\" alt=\"Alice Little\" title=\"Alice Little\"><\/a>\n-->\n\n<!--\n\n<style>\n  .buttond {\n    display: inline-block; \/* Ensure the button is inline with other content *\/\n    padding: 7px 7px; \/* Add some padding for visual space *\/\n  \/*  padding: 2%; *\/\n    background-color: #fff; \/* Set a background color *\/\n    color: black; \/* Set a text color *\/\n    text-decoration: none; \/* Remove underline from the link *\/\n    border-radius: 18px; \/* Add rounded corners *\/\n    transition: background-color 0.7s ease; \/* Smooth background color transition on hover *\/\n    border: thin solid darkgray;\n    font-weight: 500;\n}\n  \n  .buttond:hover {\n    background-color:rgb(7, 143, 34); \/* Change the background color on hover *\/\n    color: white; \/* Set a text color *\/\n    font-weight: 510;\n}\n <\/style>\n-->\n\n\n<style>\n        .video-container {\n  position: relative;\n  width: 100%;\n  padding-bottom: 56.25%; \/* 16:9 aspect ratio (9 \/ 16) *\/\n  height: 0;\n}\n\n.video-container iframe {\n  position: absolute;\n  top: 0;\n  left: 0;\n  width: 100%;\n  height: 100%;\n}\n<\/style>\n     <div style=\"height: 20px\"><\/div>\n\n      <a href=\"https:\/\/empathymatters.org\/checkin\/video_list.php\" class=\"buttonmenu\">\n      Video List\n      <\/a>\n\n          <div style=\"height: 10px\"><\/div>\n\n\n<\/div>\n<\/details>\n\n\n     <div style=\"height:4px;\"><\/div>\n\n<!-- ================================================================================ -->\n\n\n\n<style>\n  .buttonmenu {\n    display: inline-block;  \/* Ensure the buttonmenu is inline with other content *\/\n\/*    padding: 7px 7px; *\/ \/* Add some padding for visual space *\/\n    padding: 9px 9px; \/* Add some padding for visual space *\/\n  \/*  padding: 2%; *\/\n  \/*  background-color: #fff; *\/\n  \/*  color: black; *\/\n    background-color:rgb(4, 16, 184); \/* Change the background color on hover *\/\n    color: #fff; \/* Set a text color *\/\n    text-decoration: none; \/* Remove underline from the link *\/\n    border-radius: 11px; \/* Add rounded corners *\/\n    transition: background-color 0.5s ease; \/* Smooth background color transition on hover *\/\n    border: thin solid darkgray;\n    font-weight: 500;\n    text-align:center;\n    display:center;\n}\n  \n  .buttonmenu:hover {\n    background-color:rgb(0, 38, 255); \/* Change the background color on hover *\/\n    color: #fff; \/* Set a text color *\/\n    font-weight: 510;\n    cursor: pointer;\n    transform: translateY(-1px);\n\/*  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.3); *\/\n    box-shadow: 0 9px 30px rgba(0, 0, 0, 0.3);\n}\n<\/style>\n \n\n\n<style>\n\/* accordion card *\/\n.menu0 {\n\/*  width: 280px; *\/\n\/*  width: 100 %; *\/\n\/*  border: solid 1px gray; *\/\n  transition: background-color 0.7s ease; \/* Smooth background color transition on hover *\/\n\/*  background-color: #fff;*\/\n\/*  color: #fff;*\/\n  cursor: auto;\n  display:center; \n}\n\n\/* accordion title *\/\n.menu {\n  font-weight: bold;\n\/*  color: #202020;*\/\n\/*  position: relative; *\/\n\/* color: #fff;*\/\n\n    display:center;\n  padding: 10px;\n  margin-bottom: 0;\n cursor: auto;\n line-height: 180%;\n}\n\n\/* accordion content *\/\n.ac {\n \/* border-top: solid 1px gray; *\/\n  padding: 10px;\n  transition: color 0.9s ease; \/* Smooth background color transition on hover *\/\n \/* color:rgb(20, 20, 20);*\/\n\n\/* color: #fff;*\/\n\n  cursor: auto;\n  text-align:center;\n  display:center;\n line-height: 240%;\n}\n<\/style>\n\n<style>\n\n.my-textc{\n  text-align:center;\n\/*  display: center;*\/\n}\n\n.my-text{\n  text-align:right;\n}\n\n.my-textl{\n  text-align:left;\n}\n\n<\/style>\n\t\t<div class=\"elementor-shortcode\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8846481 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8846481\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-04f2166\" data-id=\"04f2166\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ad3190 elementor-widget elementor-widget-heading\" data-id=\"9ad3190\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.youtube.com\/watch?v=agdpFsKGdOE\"><!-- h2 style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-style: normal; white-space: normal; text-align: center;\" -->\nHow to Turn off the Fight, Flight, Freeze Response <!-- \/h2&gt;<div><br><\/div><p style=\"font-size: 15px;font-style: normal;font-weight: 500;white-space: normal\">&lt;\/p --><\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d0d7f9d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d0d7f9d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-aede420\" data-id=\"aede420\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9d6b61b elementor-widget elementor-widget-video\" data-id=\"9d6b61b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=agdpFsKGdOE&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bd18552 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bd18552\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-910608f\" data-id=\"910608f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b9c74a elementor-widget elementor-widget-spacer\" data-id=\"7b9c74a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb1bd1a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb1bd1a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0f724d2\" data-id=\"0f724d2\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7a612a5 elementor-widget elementor-widget-heading\" data-id=\"7a612a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Your brain is wired for negative thoughts. Here\u2019s how to change it.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-805a6ce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"805a6ce\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d7a52cb\" data-id=\"d7a52cb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51ef3bf elementor-widget elementor-widget-video\" data-id=\"51ef3bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/embed\\\/3ThUrVXz9j0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-572ee97 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"572ee97\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fc6dafa\" data-id=\"fc6dafa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ab0a63a elementor-widget elementor-widget-spacer\" data-id=\"ab0a63a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-594ab3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"594ab3e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bcd76c3\" data-id=\"bcd76c3\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-884d845 elementor-widget elementor-widget-heading\" data-id=\"884d845\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Change Your Breath, Change Your Life || Lucas Rockwood <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-56544f6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"56544f6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-44735f5\" data-id=\"44735f5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-35b694b elementor-widget elementor-widget-video\" data-id=\"35b694b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=_QTJOAI0UoU&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62d0445 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"62d0445\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ce8eaae\" data-id=\"ce8eaae\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a839d44 elementor-widget elementor-widget-spacer\" data-id=\"a839d44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3155be7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3155be7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0c7be3a\" data-id=\"0c7be3a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-628f8cb elementor-widget elementor-widget-heading\" data-id=\"628f8cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How stress is killing us (and how you can stop it).<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-91d80fa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"91d80fa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b517845\" data-id=\"b517845\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e4712b8 elementor-widget elementor-widget-video\" data-id=\"e4712b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=NyyPZJrDfkM&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9502b14 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9502b14\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b2b9d56\" data-id=\"b2b9d56\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a41f437 elementor-widget elementor-widget-spacer\" data-id=\"a41f437\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-939298e elementor-widget elementor-widget-heading\" data-id=\"939298e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2 style=\"font-style: normal;white-space: normal;text-align: center\">When the Body Says No -- Caring for ourselves while caring for others. Dr. Gabor Mat\u00e9&nbsp;<\/h2> <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2875442 elementor-widget elementor-widget-video\" data-id=\"2875442\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=c6IL8WVyMMs&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9f78a5c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9f78a5c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f6a05f8\" data-id=\"f6a05f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4e41824 elementor-widget elementor-widget-spacer\" data-id=\"4e41824\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e1ab64b elementor-widget elementor-widget-heading\" data-id=\"e1ab64b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Intro to Stress &amp; the Polyvagal Theory\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8887784 elementor-widget elementor-widget-video\" data-id=\"8887784\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=DickHiuBvkA&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ac2c139 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ac2c139\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d6bf183\" data-id=\"d6bf183\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-91cf5d4 elementor-widget elementor-widget-spacer\" data-id=\"91cf5d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14f52472 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14f52472\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-27cfa901\" data-id=\"27cfa901\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19f52938 elementor-widget elementor-widget-text-editor\" data-id=\"19f52938\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t&nbsp;\n\n<!--\n<h3 style=\"text-align: center;\">How to Make Yourself Immune to Pain | David Goggins on Impact Theory<\/h3>\n<center>\n<iframe src=\"https:\/\/www.youtube.com\/embed\/78I9dTB9vqM\" width=\"560\" height=\"415\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/center>\n-->\n\n<hr \/>\n\n<!--\n<h3 style=\"text-align: center;\">Peter Levine on \"How the Body Releases Trauma and Restores Goodness<\/h3>\n<center>\n<iframe src=\"https:\/\/www.youtube.com\/embed\/J8b-6C-5wQo\" width=\"560\" height=\"415\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/center>\n-->\n\n<hr \/>\n\n<iframe src=\"https:\/\/www.providence.org\/-\/media\/project\/psjh\/providence\/or\/files\/behavioral-health\/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf?rev=49360aaccb8d4884b08b12dc170b8030&amp;hash=E1F42447978CD366AB7B1DD7D9059723\" width=\"900 px\" height=\"500px\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe>\n<small><\/small>\n\n<center>\n<a href=\"https:\/\/www.providence.org\/-\/media\/project\/psjh\/providence\/or\/files\/behavioral-health\/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf?rev=49360aaccb8d4884b08b12dc170b8030&#038;hash=E1F42447978CD366AB7B1DD7D9059723\">https:\/\/www.providence.org\/-\/media\/project\/psjh\/providence\/or\/files\/behavioral-health\/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf?rev=49360aaccb8d4884b08b12dc170b8030&#038;hash=E1F42447978CD366AB7B1DD7D9059723<\/a><\/center>\n\n<hr \/>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2472de7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2472de7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-52b3fa1\" data-id=\"52b3fa1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb800f9 elementor-widget elementor-widget-text-editor\" data-id=\"bb800f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<a name=\"vagus\"><\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d7ad38f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d7ad38f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a05c8d1\" data-id=\"a05c8d1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-70b5328 elementor-widget elementor-widget-spacer\" data-id=\"70b5328\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d466d04 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d466d04\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-10293b1\" data-id=\"10293b1\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-59055cb elementor-widget elementor-widget-text-editor\" data-id=\"59055cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1><span style=\"color: #000000;\"><b>How to Stimulate Your Vagus Nerve for Better Health\u00a0<\/b><\/span><\/h1>\n<p><span style=\"color: #000000;\">Adapted from &#8211; January\u00a0 21 , 2017\u00a0 &#8212;\u00a0 Jordan Fallis<\/span><\/p>\n<h3><span style=\"color: #000000;\">\u201cBy developing an understanding of the workings of your vagus nerve, you may find it possible to work with\u00a0your nervous system rather than feel trapped when it works against you.\u201d<\/span><\/h3>\n<p><span style=\"color: #000000;\">\u2014 Dr. Arielle Schwartz, Clinical Psychologist<\/span><\/p>\n<hr \/>\n<h2><span style=\"color: #000000;\">Stimulating my vagus nerve has played a key role in the management of my health over the years.<\/span><\/h2>\n<h1><span style=\"color: #000000;\"><b>What exactly is the vagus nerve?<\/b><\/span><\/h1>\n<p><span style=\"color: #000000;\">The vagus nerve is the longest nerve in your body.<\/span><\/p>\n<p><span style=\"color: #000000;\">It connects your brain to many important organs throughout the body, including the gut (intestines, stomach),\u00a0heart and lungs.<\/span><\/p>\n<p><span style=\"color: #000000;\">In fact, the word &#8220;vagus&#8221; means \u201cwanderer\u201d in Latin, which accurately represents how the nerve wanders all\u00a0over the body and reaches various organs.<\/span><\/p>\n<p><span style=\"color: #000000;\">The vagus nerve is also a key part of your parasympathetic \u201crest and digest\u201d nervous system. It influences your\u00a0breathing, digestive function and heart rate, all of which can have a huge impact on your mental health.<\/span><\/p>\n<p><span style=\"color: #000000;\">But what you really need to pay special attention to is the &#8220;tone&#8221; of your vagus nerve.<\/span><\/p>\n<p><span style=\"color: #000000;\">Vagal tone is an internal biological process that represents the activity of the vagus nerve.<\/span><\/p>\n<h2><span style=\"color: #000000;\">Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means\u00a0that your body can relax faster after stress.<\/span><\/h2>\n<p><span style=\"color: #000000;\">In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good\u00a0physical health.\u00a0 In other words, the more you increase your vagal tone, the more your physical and mental\u00a0<span style=\"font-size: 15px;\">health will improve, and vice versa (5).<\/span><\/span><\/p>\n<p><span style=\"color: #000000;\">\u201cThe vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of\u00a0certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.\u201d<\/span><\/p>\n<p><span style=\"color: #000000;\"><b>\u2014 Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic<\/b><\/span><\/p>\n<hr \/>\n<p><span style=\"color: #000000;\">What\u2019s interesting is that studies have even shown that vagal tone is passed on from <b>mother to child<\/b>. Mothers\u00a0who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give\u00a0birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels (1-3).<\/span><\/p>\n<p><span style=\"color: #000000;\">Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV).<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-32e224c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"32e224c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-26ffbc3\" data-id=\"26ffbc3\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-06b64e2 elementor-widget elementor-widget-text-editor\" data-id=\"06b64e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #000000;\">When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other (53-55).<\/span><\/p>\n<p><span style=\"color: #000000;\">If you\u2019re vagal tone is low, don\u2019t worry &#8211; you can take steps to increase it by stimulating your vagus nerve.<\/span><\/p>\n<p><span style=\"color: #000000;\">This will allow you to more effectively respond to the emotional and physiological symptoms of your brain\u00a0and mental illness.<\/span><\/p>\n<p><span style=\"color: #000000;\">For people with treatment-resistant depression, the FDA has even approved a surgically-implanted device that\u00a0periodically stimulates the vagus nerve. (6-9).<\/span><\/p>\n<p><span style=\"color: #000000;\">But you don\u2019t need to go down that route.<\/span><\/p>\n<p><span style=\"color: #000000;\">You can enjoy the benefits of vagus nerve stimulation naturally by following these steps.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h1><span style=\"color: #000000;\"><b>1. Cold Exposure<\/b><\/span><\/h1>\n<p><span style=\"color: #000000;\">Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through\u00a0vagus nerve pathways (10).<\/span><\/p>\n<p><span style=\"color: #000000;\">Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic\u00a0\u201cfight or flight\u201d response and increase parasympathetic activity through the vagus nerve (11).<\/span><\/p>\n<p><span style=\"color: #000000;\">I often take cold showers and go outside in cold temperatures with minimal clothing.<\/span><\/p>\n<p><span style=\"color: #000000;\">Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your\u00a0way up to longer periods of time.<\/span><\/p>\n<p><span style=\"color: #000000;\">You can also ease yourself into it by simply sticking your face in ice-cold water.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h1><span style=\"color: #000000;\"><b>2. Deep and Slow Breathing<\/b><\/span><\/h1>\n<p><span style=\"color: #000000;\">Deep and slow breathing is another way to stimulate your vagus nerve.<\/span><\/p>\n<p><span style=\"color: #000000;\">It\u2019s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve (51-52).<\/span><\/p>\n<p><span style=\"color: #000000;\">Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a\u00a0great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your\u00a0stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus\u00a0nerve and reaching a state of relaxation.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c3b09a5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c3b09a5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f154ae5\" data-id=\"f154ae5\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e91315b elementor-widget elementor-widget-text-editor\" data-id=\"e91315b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1><span style=\"color: #000000;\">3. Singing, Humming, Chanting and Gargling<\/span><\/h1>\n<p><span style=\"color: #000000;\">The vagus nerve is connected to your vocal cords and the muscles at the back of your throat.<\/span><\/p>\n<p><span style=\"color: #000000;\">Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.<\/span><\/p>\n<p><span style=\"color: #000000;\">And this has been shown to increase heart-rate variability and vagal tone (12).<\/span><\/p>\n<p><span style=\"color: #000000;\">I often gargle water before swallowing it. This is discussed more in Dr. Datis Kharrazian\u2019s book, Why Isn\u2019t My Brain Working?\u00a0<\/span><\/p>\n<h1><span style=\"color: #000000;\"><b>4. Probiotics<\/b><\/span><\/h1>\n<p><span style=\"color: #000000;\">It\u2019s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus\u00a0nerve (27).<\/span><\/p>\n<p><span style=\"color: #000000;\">In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive\u00a0changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behaviour.<\/span><\/p>\n<p><span style=\"color: #000000;\">The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve. When the vagus nerve was removed in other mice, the addition of Lactobacillus\u00a0Rhamnosus to their digestive systems failed to reduce anxiety, stress, and improve mood (25).<\/span><\/p>\n<p><span style=\"color: #000000;\">Another study found that the probiotic Bifidobacterium Longum normalized anxiety-like behavior in mice by\u00a0acting through the vagus nerve (26).\u00a0<\/span><\/p>\n<h1><span style=\"color: #000000;\"><b>5. Meditation<\/b><\/span><\/h1>\n<p><span style=\"color: #000000;\">Meditation is my favorite relaxation technique and it can stimulate the vagus nerve and increase vagal tone.<\/span><\/p>\n<p><span style=\"color: #000000;\">Research shows that meditation increases vagal tone and positive emotions, and promotes feelings of goodwill\u00a0towards yourself (22, 23). Another study found that meditation reduces sympathetic \u201cfight or flight\u201d activity\u00a0and increases vagal modulation (21).\u00a0<\/span><\/p>\n<h1><span style=\"color: #000000;\"><b>6. Omega-3 Fatty Acids<\/b><\/span><\/h1>\n<p><span style=\"color: #000000;\">Omega-3 fatty acids are essential fats that your body cannot produce itself. They are found primarily in fish\u00a0and are necessary for the normal electrical functioning of your brain and nervous system.<\/span><\/p>\n<p><span style=\"color: #000000;\">They often appear in most of my posts because they are so critical for brain and mental health and affect so many aspects of wellness. They have been shown to help people overcome addiction, repair a \u201cleaky brain\u201d, and even reverse cognitive decline.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ea2bba4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ea2bba4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0fd1078\" data-id=\"0fd1078\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ac4b309 elementor-widget elementor-widget-text-editor\" data-id=\"ac4b309\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #000000;\">But researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity (35-37, 40). Studies shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve (34, 38, 39).<\/span><\/p>\n<p><span style=\"color: #000000;\">And high fish consumption is also associated with \u201cenhanced vagal activity and parasympathetic<\/span><br \/><span style=\"color: #000000;\">predominance\u201d (35).\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h1><span style=\"color: #000000;\"><strong>7. Exercise<\/strong><\/span><\/h1>\n<p><span style=\"color: #000000;\">I\u2019ve already discussed how exercise increases your brain\u2019s growth hormone, supports your brain\u2019s<\/span><br \/><span style=\"color: #000000;\">mitochondria, and helps reverse cognitive decline.<\/span><\/p>\n<p><span style=\"color: #000000;\">But it\u2019s also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects (28).<\/span><\/p>\n<p><span style=\"color: #000000;\">Many brain health experts recommend exercise as their number one piece of advice for optimal brain health.<\/span><\/p>\n<p><span style=\"color: #000000;\">This is my exercise routine:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Lift heavy weights 1-4 times per week<\/span><\/li>\n<li><span style=\"color: #000000;\">High-intensity interval sprinting 1-2 times per week<\/span><\/li>\n<li><span style=\"color: #000000;\">Walk as much as I can (ideally 30-60 minutes every day)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you will stick with it consistently.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h1><span style=\"color: #000000;\"><strong>8. Massage<\/strong><\/span><\/h1>\n<p><span style=\"color: #000000;\">Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal tone (31-32).<\/span><\/p>\n<p><span style=\"color: #000000;\">The vagus nerve can also be stimulated by massaging several specific areas of the body.<\/span><\/p>\n<p><span style=\"color: #000000;\">Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the \u201cfight or flight\u201d sympathetic response (29). Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures (30).<\/span><\/p>\n<p><span style=\"color: #000000;\">I personally get a massage from a registered massage therapist every couple of months.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h1><span style=\"color: #000000;\"><strong>9. Socializing and Laughing<\/strong><\/span><\/h1>\n<p><span style=\"color: #000000;\">I\u2019ve already discussed how socializing and laughing can reduce your body\u2019s main stress hormone.\u00a0 And now I know that they are likely doing this by stimulating the vagus nerve.<\/span><\/p>\n<p><span style=\"color: #000000;\">Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions (47, 48).<\/span><\/p>\n<p><span style=\"color: #000000;\">Laughter has been shown to increase heart-rate variability and improve mood (49). And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another (50).<\/span><\/p>\n<p><span style=\"color: #000000;\">So my advice is to hang out and laugh with your friends as much as possible. Although I should probably be taking my own advice here, as I\u2019m an introvert and often avoid socializing too much.<\/span><br \/><span style=\"color: #000000;\">Conclusion You don\u2019t have to be controlled by your body and mind. You have the power to tell them what to do.<\/span><\/p>\n<p><span style=\"color: #000000;\">By stimulating the vagus nerve, you can send a message to your body that it\u2019s time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience.<\/span><\/p>\n<p><span style=\"color: #000000;\">Increasing my vagal tone has allowed me to overcome anxiety and depression, and better manage them when they arise.<\/span><\/p>\n<p><span style=\"color: #000000;\">Overall, I hope you implement some of the above steps into your daily life, and they allow you to live more optimally.<\/span><br \/><span style=\"color: #000000;\"><small><br \/><a style=\"color: #000000;\" href=\"https:\/\/sass.uottawa.ca\/sites\/sass.uottawa.ca\/files\/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf\" target=\"_blank\" rel=\"noopener\">https:\/\/sass.uottawa.ca\/sites\/sass.uottawa.ca\/files\/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf<\/a><br \/><\/small><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-042b4fa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"042b4fa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f89e646\" data-id=\"f89e646\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f64e351 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f64e351\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c564aac\" data-id=\"c564aac\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fdc6ae7 elementor-widget elementor-widget-spacer\" data-id=\"fdc6ae7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3ec07c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3ec07c6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b11411a\" data-id=\"b11411a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-62386f3 elementor-widget elementor-widget-text-editor\" data-id=\"62386f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1 style=\"text-align: center;\"><span style=\"color: #000000;\">Guided Group Meditations<\/span><\/h1>\n<blockquote>\n<p><span style=\"color: #000000;\">\u26aa Guided meditation can be applied to assist with creative visualization, relieving stress, escaping the endless ramblings of the \u201cmonkey mind\u201d, experiencing your own true nature, as well as for endless therapeutic applications such as to provide relief from insomnia, anxiety, PTSD, chronic fatigue, chronic pain such as fibromyalgia, and so much more.<\/span><\/p>\n<h2>\u00a0<\/h2>\n<p><span style=\"color: #000000;\">\u26aa Yoga Nidra meditation returns you to your own inner Self, giving you a chance to experience that perfect peace and Self-born bliss that is beyond the mind and body. The benefits of experiencing that state while awake are truly beyond description; it re-energizes you on the deepest level possible. Encountering your own higher Self truly is the greatest form of Self-empowerment\u201d. Sri. Devidas, \u2014 \u201cYoga Nidra\u201d<\/span><\/p>\n<h2>\u00a0<\/h2>\n<p><span style=\"color: #000000;\">\u26aa MiamiNetwork.org coordinates online guided meditations and small group sharing of Adyashanti\u2019s practical guide-book, \u201cThe Way Of Liberation\u201d. Additional holistic practices such as \u201cempathic listening\u201d related to Carl Rogers, Edwin Rutsch, Marshall Rosenberg\u2019s NVC work, and ACIM are also fostered and encouraged. Participation is open to everyone and donations are not required for attendance and of course, they are always welcome for our sustainability.<\/span><\/p>\n<h2>\u00a0<\/h2>\n<p><span style=\"color: #000000;\">\u26aa Online meditations are scheduled here: <a style=\"color: #000000;\" href=\"https:\/\/empathymatters.org\/now\/contact\/\">https:\/\/empathymatters.org\/now\/contact\/<\/a><\/span><\/p>\n<h2>\u00a0<\/h2>\n<p><span style=\"color: #000000;\">\u26aa Notes related to Adyashanti\u2019s teachings: <a style=\"color: #000000;\" href=\"https:\/\/empathymatters.org\/now\/way-of-liberation-notes\/\">https:\/\/empathymatters.org\/now\/way-of-liberation-notes\/<\/a><\/span><\/p>\n<h2>\u00a0<\/h2>\n<p><span style=\"color: #000000;\">\u26aa Introduction to NVC: <a style=\"color: #000000;\" href=\"https:\/\/empathymatters.org\/now\/nvc-info\/\">https:\/\/empathymatters.org\/now\/nvc-info\/\u00a0<\/a><\/span><\/p>\n<p>\u00a0<\/p>\n<\/blockquote>\n<p><a id=\"contact\" name=\"contact\"><\/a><\/p>\n<div style=\"height: 39px;\">\u00a0<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-385c0ba4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"385c0ba4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f80bf08\" data-id=\"6f80bf08\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-198d1382 elementor-widget elementor-widget-spacer\" data-id=\"198d1382\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0e578e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0e578e7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cd509de\" data-id=\"cd509de\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-66fa734 elementor-widget elementor-widget-spacer\" data-id=\"66fa734\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4fe18dd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4fe18dd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-681a15e\" data-id=\"681a15e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-629e32f elementor-widget elementor-widget-html\" data-id=\"629e32f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe style=\"border: solid 1px #777;\" src=\"https:\/\/calendar.google.com\/calendar\/embed?height=600&amp;wkst=2&amp;bgcolor=%23ffffff&amp;ctz=America%2FNew_York&amp;mode=AGENDA&amp;src=bGFycnkua2V5bGFyZ29AZ21haWwuY29t&amp;src=dTZzMWNwNzkxcXBva3M4bm5pYXV1Z3RrMGtAZ3JvdXAuY2FsZW5kYXIuZ29vZ2xlLmNvbQ&amp;src=aW5tcXYwaWRhamE1a3E4cDkzdnFkaWd2N2tAZ3JvdXAuY2FsZW5kYXIuZ29vZ2xlLmNvbQ&amp;color=%23039BE5&amp;color=%230B8043&amp;color=%238E24AA\" width=\"900\" height=\"500\" frameborder=\"0\" scrolling=\"no\"><\/iframe>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a164eeb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a164eeb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f2ee8a5\" data-id=\"f2ee8a5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0d5e2ac elementor-widget elementor-widget-spacer\" data-id=\"0d5e2ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6e6a76d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6e6a76d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0226c28\" data-id=\"0226c28\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32c2c8b elementor-widget elementor-widget-text-editor\" data-id=\"32c2c8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div style=\"line-height: 150%; font-size: 120%; text-align: left; margin-left: 5%; margin-right: 1%;\">\n<p><span style=\"color: #000000;\">&#8220;<strong><em>One of the most important things in life<\/em><\/strong> is to be able to find a sense of \u201cinner stability,\u201d because it\u2019s this foundation that allows us to look into the nature of our experience in a clear and objective way. Unless we can find this inner stability in our lives, we\u2019ll always be pushed around by the next experience, by the next thing that happens to us, by the next person or situation that we encounter that is difficult or challenging. Yet, for many of us, a real inner stability\u2014on an emotional and an intellectual level\u2014is very hard to come by.<\/span><\/p>\n<div style=\"height: 19px;\">\u00a0<\/div>\n<p><span style=\"color: #000000;\">A helpful analogy for this stability is that it is like the ballast of a boat. Deep in the bottom of every boat is a ballast, which helps prevent the boat from tipping over in the face of the wind. It keeps the boat tracking straight. For a human being, this kind of ballast, or inner stability, comes from our capacity to be open to an interior silence. It\u2019s through this inner silence\u2014this inner stillness\u2014that we find a certain stability, so that we\u2019re not always pushed around by our minds, by the conditioning that we\u2019ve all inherited and acquired.<\/span><\/p>\n<div style=\"height: 19px;\">\u00a0<\/div>\n<p><span style=\"color: #000000;\">In order to come upon this stability, we have to be able to listen in a new way. It is then that we can experience this deep inner silence. This silence is not merely a quiet mind, where the mind rests and you\u2019re not experiencing emotion or feeling, or where you\u2019re not hearing or connected with the exterior world. Rather, it\u2019s a space within where all our experience naturally occurs. This is a different kind of silence. Usually when we hear about silence, we immediately think of a still mind, a mind that thinks only good thoughts or preferably no thoughts at all. But this is a relative stillness, and all forms of relative stillness are fleeting. Your mind might be still for a short period of time, but then it starts to move again. Your emotions might feel quite balanced and steady in a state of peace for a while, but sooner or later they\u2019re going to change.<\/span><\/p>\n<div style=\"height: 19px;\">\u00a0<\/div>\n<p><span style=\"color: #000000;\">Every experience\u2014whether inner or outer\u2014changes. The nature of experience itself is change and movement, and this is why so many of us find that we\u2019re to one degree or another being knocked off balance and losing our sense of equanimity. The entire world seems to be shifting, and it seems to be happening very, very quickly. So if we\u2019re looking for a relative stillness, if we\u2019re looking for all of this change and movement to stop, we\u2019re always going to be frustrated, because this kind of stillness is elusive, very hard to maintain, and it can slip away in any given moment.<\/span><\/p>\n<div style=\"height: 19px;\">\u00a0<\/div>\n<p><span style=\"color: #000000;\">-ADYASHANTI &#8211; Falling Into Grace<\/span><\/p>\n<div style=\"height: 19px;\">\u00a0<\/div>\n<p><span style=\"color: #000000;\"><a style=\"color: #000000;\" href=\"https:\/\/empathicvision.org\/liberation\/\">https:\/\/empathicvision.org\/liberation\/<\/a><\/span><\/p>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-31ef047 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"31ef047\" 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