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"Recognition of Humanity should be the central focus of Human Existence" ~ Paulo Freire
"I dream of a world where I can lay my vulnerabilities out there, open for everyone, until they are my strengths. I am longing for this."
Harper Steele
5 Neuro-Tools for Anxiety
5 Neuro-Tools for Anxiety
What Can Neuro-Tools Do For YOU?
What Can Neuro-Tools Do For YOU?
Caution with Mindfulness and Quiet Mind with Trauma
Caution with Mindfulness and Quiet Mind with Trauma
If your Anxiety is connected to Trauma, be cautious with Mindfulness, and Quiet Mind (or TM) practices that include Mindfulness, unless you are ready for allowing things to emerge and be seen. IF you are unsure - ask your therapist for help with determining your readiness. Until you are sure, turn to Focus to interrupt activation, Open Heart and/or Quiet Mind practices not including Mindfulness in the process.
This Site is NOT a Replacement for Therapy, Medication or Medical Treatment
This Site is NOT a Replacement for Therapy, Medication or Medical Treatment
Remember to go to the BEGIN HERE page for many additional resources and information that is helpful for living with, reducing frequency of and intensity of, and ability to manage, anxiety.
"Why Zebras Don't Get Ulcers" Dr. Robert Sapolsky
"Why Zebras Don't Get Ulcers" Dr. Robert Sapolsky
This video helps you understand more about your brain and nervous system and how we respond to stress. Helpful for understanding many things, including anxiety. Here is a link to the longer version of this talk. FULL VERSION Check out the other Sapolsky videos on YouTube. Also more links on the Begin Here and Other Resources page.
The other video below
SAFETY is the Key to Working with Anxiety
Creating YOUR Version of the Cave of Safety
The system responds and can return to calm when you send it messages of safety. This practice increases feelings of inner safety, and is helpful when you need a buffer from the world, a deep sense of safety, unconditional love and support, or when you are doing difficult work.
Music: Safe and Loved by Inner Lotus Music on YouTube
Neuro-Tools & Neuro-Meditations Helpful for Anxiety
BE = Brain Exercise
To Interrupt the Amygdala
**When the mind, or the system, is really racing go to FOCUS or straight to the Cave of SAFETY
Basic Info on Focus Practices: How & When to Use Them
Basic Info on Focus Practices: How & When to Use Them
Use your SENSES!
Use your SENSES!
Explore which of your senses holds your attention and engages your mind most strongly:
Look at an image (explore things you like to look at)
Listen to something you like to listen to - sounds in nature, music, any sound you really like to listen to
Smell things you enjoy - anything!
Taste - try various candies or pastilles and see how well this holds your focus
Touch - for anxiety explore cold on the back of the neck, on the forehead, the cheeks
BREATH - It can make it easier to follow and trace it through the body by seeing your breath as a color, illumination - numbers, music, really anything.
For this purpose focus on how you think of your breath moving through you to determine how to best use it as a tool to interrupt, and to soothe
You can also explore various ways breathing. Ie: using breath pacers, box breathing or counting breath in any form.
Molly's Dancing the Cingulate NeuroMeditation
Use this practice to balance the mind, increase focus and attention, and most importantly to interrupt the signaling from the amygdala so that you can bring your system into CALM. This is my version of one from the NMI page on insight timer and also on this page.
Music: Limitless Focus - 40 Hz by Study Sonic Focus on YouTube
This practice anchors you into your stable, rooted self through the vagus nerve; balances the mind and the nervous system. Regular practice increases your connection with, and awareness of, your Vagus Nerve and nervous system state.
Music: Deep Meditative State -Find Stillness & Inner Peace by Inner Lotus Music on YouTube
Connecting with AWE NeuroMeditation
Awe is beneficial for everyone, especially when dealing with anything difficult. Do this often - even for a couple minutes when you are stressed/overwhelmed/hurting. This meditation guides you through remembering with all of your senses an experience of being in a place where you FELT AWE
Music: Village Love Story by Buddha’s Flute on YouTube
To CALM and QUIET the System
BE = Brain Exercise
This practice anchors you in your strong, immoveable center and allows you to rest in strength as you observe all thought, feeling and sensation that arises
Music: Relaxing Meditation Music Heals Body, Mind Soul 6 by Paradise Tonight
This practice guides you through shifting your attention inward to build connection with and awareness of what is happening in the body (interoception), to increase awareness of nervous system state, which can help you determine which tools, or interventions, to turn to. Regular practice increases your ability to listen and notice.
Music: Beyond by Zen Celesta on YouTube
Awe is beneficial for everyone, especially when dealing with anything difficult. Connecting with this feeling is restorative for the brain and the nervous system (for heart, mind and body). Do this often - even for a few minutes when you are stressed/overwhelmed/hurting. This practice guides you through remembering, with all of your senses, an experience of being in a place where you FELT AWE.
Music: Innerself by Zen Celesta on YouTube
This practice uses space imagery to quiet the mind for sleep.
Music: Peaceful Mind Meditation 7 by Paradise Tonight on YouTube
To Increase Sense of Strength and Groundedness
BE = Brain Exercise
Breathing the Tree of Life NeuroMeditation
This practice uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality and force of life.
Breathing the Tree of Life NeuroMeditation
This practice uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality and force of life.
Music: Tree of Life by Inner Lotus Music on YouTube
This practice guides you through increasing love and compassion for yourself. Observe yourself and how the experiences of life have impacted you. Through the lens of love, connect with both giving and receiving whatever is needed, fostering and growing your compassion and understanding for yourself.
Music: Meditation for Inner Peace by Peaceful Meditation Music YouTube
Anchoring Bi-Lateral NeuroMeditation
This practice anchors you into your stable, rooted self through the vagus nerve; balances the mind and the nervous system. Regular practice increases your connection with, and awareness of, your Vagus Nerve and nervous system state.
Music: Deep Meditative State -Find Stillness & Inner Peace by Inner Lotus Music on YouTube
This practice anchors you in your strong, immoveable center and allows you to rest in strength as you observe all thought, feeling and sensation that arises
Music: Relaxing Meditation Music Heals Body, Mind Soul 6 by Paradise Tonight on YouTube
Reworking this! Will be up again soon.
Being Reworked. Will be up again soon!
Fostering Compassion and Love for Self & Others
Generating these for yourself and for others can aid in reducing your anxiety. This practice weaves you into life and your connection with others; and into yourself and the strengths of your heart and your being.
This practice is the basis and foundation of Open Heart meditations. It increases love and compassion for the self and for all others sharing existing on the planet right now.
Music: Let Your Soul Speak by Inner Lotus Music on YouTube
This practice guides you through increasing love and compassion for yourself. Observe yourself and how the experiences of life have impacted you. Through the lens of love, connect with both giving and receiving whatever is needed, fostering and growing your compassion and understanding for yourself.
Music: Meditation for Inner Peace by Peaceful Meditation Music YouTube
My 2025 Research Project
Comparing Two Interventions To Reduce Activation Through Accessing the Vagus Nerve
The Vagus Nerve and Polyvagal Theory
What are the Vagus Nerve and Polyvagal Theory and Why they Matter to YOU?
Go to the Vagus Nerve and Polyvagal Theory Page for Images, Links and More Information
These can also be helpful for Anxiety
The Law of Kindness
The Law of Kindness
Living by the Law of Kindness increases our connection with, and compassion for, ourselves and others. This shift in approach can be very helpful for Anxiety.
Watch for the GEMS
Watch for the GEMS
Explore Binaural Beats for Brain-Wave Entrainment
Explore Binaural Beats for Brain-Wave Entrainment
These may sound strange but all of the sounds and spaces between sounds serve to alter your brain waves. Be sure to read the description to choose appropriately.
There are many out there and many which don't actually entrain the brain to what they say.
Here are some reliable ones: READ the descriptions!
Go to the pages below for more info & Neuro-Tools for each:
My Favorite Neuro-Meditations for Anxiety from the NeuroMeditation Institute
The first three meditations are from the NeuroMeditation Insitute's page on Insight Timer. If you have not already done so do the following:
download the Insight Timer App
Search for the NeuroMeditation Institute in the app or click this link
Select the Follow Button
Open the links below for each meditation and bookmark them in the app for quicker/easier access in the future
Go to the Other Tools and Resources for more tools, information and book recommendations for Anxiety.
Importance of Therapy
Importance of Therapy
Therapy helps us understand ourselves better so that we can feel more empowered and able to manage the experiences of our lives. They help us to keep it on the rails as we navigate who we are, how our life experiences have impacted us and hopefully new tools for living in alignment with our goals and our choices for living.
This website has SO many AMAZING resources, which are broken down in clear and usable ways, to help you that is safe and inclusive.
This link takes you to the crisis section of a page, which has very important info, but also has more info if you scroll up. There you will find links to finding whatever resource you need.
Toxic Positivity: What is it and How to Avoid it?
Toxic Positivity: What is it and How to Avoid it?
What is toxic positivity? How do people engaging in toxic positivity impact people who are struggling with any issue? Learn how to identify and avoid toxic positivity in yourself and in others. Additionally this discusses what to say to people who approach you with toxic positivity.
Beware the Grifters!
Beware the Grifters!
Grifters abound in the "healing" profession and community. Watch this video for some information on how to avoid those who are preying on your vulnerability, pain, suffering, difficulty and/or struggle. Be CAUTIOUS with your heart, mind and psyche - treat it with the care it deserves with choosing who you work with.
Time in Nature Helps Reduce Anxiety and Negative Impacts of Anxiety
The Importance and Impact of Nature
The Importance and Impact of Nature
Various Ways to Access Nature: Especially When You Can't Get There
Various Ways to Access Nature: Especially When You Can't Get There
Some helpful Neuro-Tools for connecting with Nature to reduce Anxiety or activation
Breathing with the Tree of Life
Connecting with AWE
Being the Mindful Mountain
Being the Tree & the Forest
Why Temperament, Personality and Perception Matter
What Temperament are YOU?
What Temperament are YOU?
Knowing what temperament you are at a base level can help you as you come to KNOW YOURSELF more fully.
Why is Perception Important? Unpacking and Re-defining YOURS
Why Understanding your Personality Type is Helpful
Why Understanding your Personality Type is Helpful
Click Above for the link to the FREE survey!
Take time to answer the questions slowly and honestly for accuracy. They offer a breakdown of a buttload of very interesting and helpful information that can help you gain insight into yourself.
To Learn More
I am currently focused on creating the following self-paced online courses:
Neuro-Tools for Vagus Nerve & Nervous System Regulation
*Currently available in person (Denver area) or via google meet*
Adaptive Resilience: Neuro-Tools for Stress Regulation
Interrupting Anxiety: Neuro-Tools for Calm State Regulation
Shifting State: Neuro-Tools for Depressive Cycles
Reach out to me if you would like to be notified when they are ready, or to request one of the other courses listed on the available courses page.
Learn more about the ways each style of NeuroMeditation impact the brain, or how to determine which style is right for you!
They have a free survey, free short classes and longer courses, trainings and certification available.
Go to the Other Tools and Resources page for more information, tools, and book recommendations.
When Your Anxiety Stems From Our Societies LACK of Understanding Gender
The Facts About Gender
Brain Gender
Transgender NeuroBiology
The Neurobiology of Trans-Sexuality
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