Table of Contents
Foreword xiii
Acknowledgments xix
Introduction xxiii
Section I The Autonomic Nervous System: Patterns and Pathways 1
Chapter 1 The Autonomic Hierarchy 7
Chapter 2 Neuroception 19
Chapter 3 Co-Regulation 26
Section II Navigating Autonomic Pathways: The Basic Approach 35
Chapter 4 Befriending the Autonomic Nervous System 41
Accurate Autonomic Awareness
Exercise: Autonomic Landmarks 43
Exercise: Ventral Vagal Anchors 47
The Art of Befriending
Exercise: Befriending The Hierarchy 51
Exercise: Autonomic Trees 53
The Practice of Reconnecting
Exercise: Body Language 58
Exercise: The Continuum Between Survival and Social Engagement 60
Exercise: The Social Engagement Scale 62
Exercise: A Neuroception Notebook 64
Chapter 5 Attending to Autonomic States 68
Attending to the Nervous System
Exercise: Autonomic Alphabets 71
Exercise: Autonomic Names 73
Exercise: Autonomic Short Stories 74
Exercise: Attending Over Time 76
Attending To Autonomic Pathways
Exercise: Daily Pie Charts 81
Exercise: Daily Tracker-Three Different Things 83
Exercise: The Autonomic Request for Connection 85
Playfulness
Exercise: Pathways to Playfulness 88
Exercise: Playful Moments 89
Rethinking Solitude
Exercise: Personal Preferences Around Solitude 92
Exercise: Attending to Stillness 94
Moments to Savor
Exercise: Savoring Snapshots 96
Expanding Outward
Exercise: Attending Through Art 100
Exercise: Attending In Nature 101
Chapter 6 Shaping the Autonomic Nervous System 104
The Right Degree of Challenge
Exercise: Energy and Actions Map 106
Glimmers and Glows
Exercise: Finding Glimmers 108
Exercise: From Glimmer to Glow 110
Shaping Your Story through Sound
Exercise: The Sound of Your Voice 113
Exercise: The Music in Your Life 115
Shaping Through Movement
Exercise: Moments of Movement 117
Exercise: Imagined Action 120
Exercise: Labyrinth Walking 122
Shaping Through Breathing
Exercise: Find Your Breath 125
Exercise: Understand Your Breath 126
Exercise: Follow Your Breath 128
Shaping Through the Environment
Exercise: Green, Blue, and Flowering 133
Exercise: A Ventral Vagal Space of Your Own 137
Shaping Through Reflection
Exercise: Writing Your Reflections 140
Exercise: Reflecting with Compassion 142
Chapter 7 Integrating New Autonomic Rhythms 146
A New Rhythm of Regulation
Exercise: Recognize 149
Exercise: Reflect 151
Exercise: Regulate 152
Exercise: Create "If-Then" Statements 153
Exercise: Re-Story 156
Resilience
Exercise: Exercise the Vagal Brake 159
Exercise: Resilience Routines 164
Chapter 8 Connecting to Others 168
Belonging
Exercise: Rules of Reciprocity 171
Exercise: Personal Connection Plan 173
Exercise: Clusters of Connection 175
Connection to Something Greater Than Self
Exercise: With Gratitude 179
Exercise: Compassionate Connections 181
Exercise: Awe Inspiring 184
Conclusion 190
Appendix 198
Exercise Worksheets 203
References 295
Index 315