Mindful Therapy with Keri

🌟 Celebrating Juneteenth 🌟

Today, we honor Juneteenth—a pivotal moment in history marking the day in 1865 when the last enslaved African Americans in the United States were officially freed, although the Emancipation Proclamation had legally freed them two and a half years earlier.

This day is not just a reflection on history, but a call to action. It's a time to recognize the strides we've made towards equality, while highlighting how much work still is needed for true equity. Let's use this day to educate, reflect, and engage in conversations that foster understanding and progress.

As we commemorate this day, here are 5 ways we can support the Black community and promote justice and equity:

1️⃣ Educate Yourself and Others: Seek out resources and learn about the rich history and contributions of the Black community. Share this knowledge to help spread awareness and understanding.

2️⃣ Support Black-Owned Businesses: Make a conscious effort to buy from Black-owned businesses. Economic support is vital for community growth and empowerment.

3️⃣ Advocate for Policy Changes: Engage with your local and national representatives to support legislation that promotes racial equity and justice. Every voice matters.

4️⃣ Donate to Black Charities and Organizations: Financial contributions to organizations that work towards racial justice and community support can make a big difference.

5️⃣ Amplify Black Voices: Listen to, promote, and elevate the voices of Black individuals in all sectors—from arts to business to education. Representation matters.

Let’s use Juneteenth as a stepping stone towards a more inclusive and equitable society. Reflect, celebrate, and act—today and every day. 🕊️💖

What is one of the most powerful ways to get curious about your internal landscape?

By observing our Channels of Perception. ⬇️

This approach can profoundly deepen our awareness of ourselves and guide us toward greater mental, emotional, and somatic regulation.

Think of these "Channels" as dials on a radio. 📻 They help us observe the nuance of how we are perceiving our internal environment.

Let’s break down the channels one at a time:

✋ Sensations: These are the physical feelings or symptoms in your body. Whether it’s a tightness in your chest, a warmth in your palms, or a chill down your spine, paying attention to these sensations can clue you into your current nervous system state.

👀 Images: Visual inputs or mental pictures often surface without our direct intention. These might be memories, fantasies, or symbolic or archetypal representations. Observing these images can provide insights into our different states.

🤔 Behaviors: Our actions and reactions, often automatic, tell a story about our internal states. By noticing our behaviors, we can start to connect them to our nervous system's needs—whether we're in the state of ventral, sympathetic, dorsal, or freeze.

🤗 Affect: This refers to our emotions, our feelings. Understanding our emotional responses helps us recognize whether we are feeling safe and connected or if we need to address feelings of distress.

🧠 Meaning: These are the thoughts, beliefs, stories, and narratives we construct about our experiences that shape our reality. By examining the stories we tell ourselves, we can begin to untangle them from the facts and see how they influence our emotional and physiological states.

Stay tuned as we explore these channels one at a time...

Wishing a Happy Father's Day to all the Dad's out there.

All the Dads Doing Their Best: Wishing a Happy Father's Day to all the Dads who show up every day, giving their all to nurture and support their families, no matter the challenges.

All the Dads Grieving a Loss: To all the Dads who are missing someone this Father's Day, may you find comfort and peace in your memories and strength in the love that surrounds you.

All the Dads Who Have Strained Relationship with Their Kids: Relationships are complicated. May even the complicated ones experience a moment of ease in their hearts today.

New Dads Experiencing Fatherhood for the First Time: Celebrating all the new Dads this Father’s Day! Embrace the joy and the journey of your new role with all its ups and downs.

Single Dads Juggling It All: Happy Father’s Day to the single Dads who are navigating all the roles, balancing the demands of parenthood solo with courage and love.

Dads Who are Far from Home: To all the Dads working away from home or living apart from their children, your strength and sacrifice do not go unnoticed. Happy Father’s Day!

Step Dads and Bonus Dads Who Step Up: Wishing a joyful Father’s Day to all the Step Dads and Bonus Dads who choose to love and raise their children with open hearts and open arms.

Let the adventure BEGIN!!

I’ve been awaiting this day for what feels like ten years +!!

IFS has been a modality that feels deeply intuitive and profoundly transformative for me - both personally and professionally

I’m excited to “officially” dive into the theory and practice with this Level One training

Today’s the first day!!

To all of my parts and all of the parts of the people I have the honor to be in proximity with, this is for you…

May all of our parts feel welcome at the table of our healing!!

Pronouns Matter.

Here are few reasons why...

Why Pronouns Matter:

✨ Affirms Identity: Using someone’s correct pronouns affirms their gender identity and acknowledges their authentic self. It's a basic form of respect that can significantly impact a person's well-being and self-esteem.

✨ Promotes Inclusivity: Sharing and respecting pronouns helps create a more inclusive environment where everyone feels seen and valued. It signals that all gender identities are acknowledged and supported.

✨ Reduces Assumptions: Displaying pronouns can help reduce assumptions about someone's gender based on their appearance or name. This promotes a culture of openness and understanding, rather than one based on stereotypes.

✨ Enhances Comfort and Safety: For transgender and non-binary individuals, being addressed with the correct pronouns can enhance feelings of safety and belonging, which are crucial in both personal and professional environments.

✨ Encourages Dialogue and Education: When people share their pronouns, it encourages others to learn about gender diversity and the importance of pronouns, fostering a more informed and empathetic community.

✨ Supports Mental Health: Using the correct pronouns can decrease dysphoria and increase psychological well-being for transgender and non-binary individuals, contributing positively to their mental health.

✨ Sets a Precedent for Respect: By respecting pronouns, you set a standard of respect and courtesy in interactions, which can influence others to act similarly, fostering a culture of respect.

✨ Builds Allyship: Actively using and respecting pronouns demonstrates allyship with the LGBTQ+ community. It shows that you are committed to supporting equality and rights for all, regardless of gender identity.

How well do you know about the history and importance of celebrating Pride Month?

Here's a little overview of the history and importance of celebrating Pride and what it may mean for the LGBTQ+ community:

🌈 Pride Month is celebrated every June to honor the 1969 Stonewall Uprising in Manhattan, a pivotal event in the modern LGBTQ+ rights movement.

🌈 The Stonewall Uprising began on June 28, 1969, when police raided the Stonewall Inn, a gay bar in Greenwich Village, New York City.

🌈 The uprising served as a catalyst for the gay rights movement in the United States and around the world.

🌈 In 1970, the first Pride marches took place in New York, Los Angeles, and San Francisco to commemorate the one-year anniversary of the Stonewall Uprising.

🌈 These events have since evolved into the global phenomenon of Pride Month, celebrated with parades, picnics, parties, workshops, symposia, and concerts that attract millions of participants around the world.

🌈 Pride Month is important because it highlights the struggles and achievements of the LGBTQ+ community.

🌈 It serves as a time for people to remember the history of the movement, honor those who have fought for the rights of LGBTQ+ individuals, and continue the fight against discrimination and injustice.

🌈 It's also a celebration of diversity, love, and acceptance, offering a platform for LGBTQ+ voices to be heard and recognized.

🌈 Additionally, it supports the mental and emotional health of LGBTQ+ individuals by fostering a sense of belonging and community.

May we all feel the freedom to love 💛

🌈 Happy Pride Month, Y'all! 🌈

Here are 9 Ways to Celebrate Pride and Support the LGBTQIA+ Community

❤️ Educate Yourself and Others
🧡 Respect Pronouns and Identities
💛 Attend Pride Events
💚 Support LGBTQ+ Businesses
💙 Advocate for Inclusive Policies
💜 Listen and Amplify LGBTQ+ Voices
💕 Display Symbols of Support
🤍 Challenge Homophobia and Transphobia
❣️ Maintain Support Beyond Pride Month

May the Celebration of Pride ripple longer than any stretch of time!!

***rlove

Did you know that there is a part of your nervous system that is continuously keeping a look out for your safety? 🕵️

It’s true. I’d like you to meet NEUROCEPTION, your internal threat detective.

Dr. Stephen Porges, creator of Polyvagal Theory, coined the term “neuroception”. It is part of our autonomic nervous system.

Neuroception is our body's innate ability to assess our surroundings and internal cues without conscious thought. It acts as an internal threat detector, constantly scanning for signs of safety, danger, or life-threatening situations. This process is automatic and operates beneath our awareness, profoundly influencing how we engage with the world.

Why is neuroception important? 🤔

Because it affects everything from our thoughts, feelings, beliefs, behaviors, and body sensations. It is what influences our nervous system states and either puts us into a state of connection or protection. When our neuroception perceives safety, our social engagement system is activated, allowing us to relax, connect, and feel more open and receptive. Conversely, a perception of danger or threat can activate our fight or flight responses, or in extreme cases, cause us to shut down completely.

Understanding this can be transformative, particularly in recognizing that our responses to stress or danger are not always within our direct control. This awareness can foster compassion for ourselves and others, as we understand that these reactions are physiological and deeply rooted in our biological makeup and are designed for survival.

Want to learn more about Polyvagal Theory and your nervous system? Check out my online self-paced course ✨ The Art of Navigating Your Nervous System.

Comment REGULATE to get all the details!

Co-regulation is a necessary ingredient in our healing journey.

We get hurt in relationships, and we heal in relationships.

👉 Both are true.

If we've experienced trauma in our life, we may have a difficult time trusting others to be there for us to co-regulate with.

But what is co-regulation and why is it so important? 🤔

We are biologically wired to connect. Connection with others is literally wired into the biology of our species.

It can be a practice to take small manageable steps to begin to lean into connecting and co-regulating with others. It's less about "what the activity is" versus the degree of presence and attunement there is between people

Examples of co-regulation:
✨ accept a hug, let someone sit with me, text / email with a friend, go for a walk without talking, go sit in a place where there is activity and people, go for a walk with a friend, go to a class at a gym / studio, ask someone to listen without "fixing" anything, game night, or date night

What is one of your favorite co-regulating practices?

Feel free to share below ⬇️

Time to say “hello” 👋 to the FREEZE STATE of your nervous system. 🥶

Freeze or “tonic immobility” is a blended state with equal parts sympathetic and dorsal energy.

This is another self-protective survual response state where you may experience contradictory thoughts - “I’m so behind, yet it feels impossible to do anything right now”.

In this state you may feel fear and numbness, simultaneously. You may feel trapped and that you can’t move forward or move back.

Imagine a deer in headlights. 🦌 🚘

This is the land of “I MUST, BUT I CAN’T” energy...

Do you know how to identify which states you’re moving through on your own? 🤔

Do you have tools to regulate?

If not, no problem at all. I’m here to support you every step of the way!

Not understanding your nervous system is like driving to your destination without Google Maps. 🗺️

👉 Comment REGULATE and I’ll get you all the deets you need!

Let's explore how to MOVE OUT of Dorsal Energy!

According to Deb Dana's work in Polyvagal Theory, Dorsal Vagal Energy is at the very bottom of our Autonomic Ladder.

For us to come back into a more regulated state, we need to move out of Dorsal and up our ladder through Sympathetic, toward Ventral energy.

We can move out one state and into another through different somatic and neural exercises.

Here are two different lists:

✨ things you can do on your own or Self-Regulation Practices
✨ things you can do with others or Co-Regulating Practices

What are some of your favorite practices that help you move energy through your system?

Feel free to share below 👇

Want to learn more about your nervous system? Feel free to check out The Art of Navigating Your Nervous System

Comment REGULATE and I'll send you the deets!

Time to say "hello" 👋 to the DORSAL VAGAL STATE of your nervous system.

This state is where our "collapsed" energy lives. It is the path of last resort. In this state we feel the self-protection of immobilization to help keep us safe by having us collapse into disconnection, dissociation, and depression.

Imagine a bear in hibernation.

This is the land of "I CAN'T" energy...

Do you know how to identify which states you're moving through on your own? 🤔

Do you have tools to regulate?

If not, no problem at all. I'm here to support you every step of the way!

Not understanding your nervous system is like driving to your destination without Google Maps. 🗺️

👉 Comment REGULATE and I'll get you all the deets you need!

On this Step-Mother’s Day, we extend our heartfelt appreciation to all the wonderful Bonus Moms. Each of you brings something special to the families you are a part of, and today, we honor your diverse experiences and the emotional landscapes you navigate:

✨ To the Bonus Moms grieving the dream relationship that hasn't unfolded as hoped, we recognize your pain and your perseverance. Your journey matters, and your feelings are valid.

✨ To those longing for cherished alone time with your partner, we understand the need for those quiet moments just for two. May you find that precious time amidst the busyness of blended family life.

✨ To the courageous women who have chosen not to birth children in this world but instead pour their love into their stepchildren, your choice is respected and your role is just as maternal and meaningful.

✨ To every Bonus Mom doing her best each day, balancing the highs and lows with grace—your efforts are seen, your dedication is admired, and your impact is profound.

✨ To those navigating the complex dynamics with Bio Moms, we see your struggle for harmony and your commitment to respect and kindness. It’s a challenging path, and your emotional intelligence shines brightly.

Today, we celebrate you all, acknowledging the full spectrum of emotions that being a Bonus Mom entails. Thank you for the love you share, the spaces you fill, and the lives you touch. Happy Step-Mother's Day!

Let's explore how to MOVE OUT of Sympathetic Energy!

According to Deb Dana's work in Polyvagal Theory, Sympathetic Energy is in the middle of our Autonomic Ladder.

For us to come back into a more regulated state, we need to move out of Sympathetic and up our ladder toward Ventral energy.

We can move out one state and into another through different somatic and neural exercises.

Here are two different lists:

✨ things you can do on your own or Self-Regulation Practices
✨ things you can do with others or Co-Regulating Practices

What are some of your favorite practices that help you move energy through your system?

Feel free to share below ⬇️

Want to learn more about your nervous system? Feel free to check out The Art of Navigating Your Nervous System

Comment REGULATE and I'll send you the deets!

Time to say "hello" 👋 to the SYMPATHETIC STATE of your nervous system.

This state is where our "fight or flight" energy lives. In this state we feel the self-protection of mobilization to help us get s**t done and keep ourselves safe. This is the land of "I MUST NOW" energy...

Do you know how to identify which states you're moving through on your own? 🤔

Do you have tools to regulate?

If not, it's time to get yourself set up for a MUCH better quality of life.

Not understanding your nervous system is like driving to your destination without Google Maps. 🗺️

👉 Comment REGULATE and I'll get you all the deets you need!

Unlock the transformative potential of "Ventral Vagal Anchors" - your guiding lights on the path to tranquility and strength. Deb Dana refers to these anchors as grounding practices keep you tethered to the ventral state, fostering a sense of safety, connection, and ease in alignment with Polyvagal Theory.

Embracing the ventral state is key, as it promotes resilience, emotional regulation, and deepened social engagement. 🌿

Happy Mother's Day to all the incredible mothers, near and far, in every form and experience. Today, we hold space for every emotion that this day can bring:

🌹To all the moms navigating the complexities of strained relationships with their children, we see your strength and your love that endures through challenges.
🌹To those remembering moms who have passed on, we honor your memories today, cherishing the love that remains beyond absence.
🌹To every mom mourning the unimaginable loss of a child, we stand with you in your grief, offering our hearts and support on this poignant day.
🌹To the individuals who face the silent struggles of conception, we recognize your journey and the resilience you show every step of the way.
🌹To all the moms doing their best every day, amidst the demands and joys of motherhood, we celebrate your unwavering spirit and boundless love.
🌹And to everyone who grieves for a mom no longer here, we offer our compassion and understanding, acknowledging your loss and the love that never fades.

Today, let’s embrace all the feelings Mother’s Day brings with empathy and kindness. You are seen, you are valued, and you are loved.

Let’s explore ways to stay in Ventral energy! ✨

We can stay here and bring ourselves here by either engaging in

🤍 self-regulating practices (ones we do on our own)
🤍 co-regulating practices (ones we do with others)

These are some examples.

What do you to help you stay in ventral energy?

Feel free to share below 👇

Time to say "hello" 👋 to the VENTRAL VAGAL STATE of your nervous system.

This state is crucial for healing & growth as it opens us up to play, intuition, intimacy and a sense of "I can f*cking do this!"

Do you know how to identify which states you're moving through on your own? 🤔

Do you have tools to regulate?

If not, it's time to get yourself set up for a MUCH better quality of life.

Not understanding your nervous system is like driving to your destination without Google Maps. 🗺️

👉 Comment REGULATE and I'll get you all the deets you need!

Want to stop outsourcing your peace and calm? ☮️

Here's how ⬇️

Our autonomic nervous system operates in three states of activation: Ventral Vagal (safety), Sympathetic (danger), and Dorsal Vagal (life threat).

It's VITAL that you learn to identify these states so you can regulate from WITHIN rather than outsourcing your peace and calm to others or numbing hard feelings via Netflix binges, food, or s*x.

Comment REGULATE to get all the deets on my nervous system deep dive waiting for you.

Did you know your nervous system has a 'superhighway' called the Vagus Nerve? 🤔
Yep. It's true. Meet your body's peacekeeper, the Vagus Nerve.

It helps you feel calm and safe. It plays a key role in controlling your heart rate, digestion, and mood. Stay tuned as we explore how this impacts your daily life!

What if you could learn to read the invisible signals inside your body that affect how you think, feel, and behave?

That's the power of learning how to understand your nervous system.

Your nervous system is divided into different parts that help you react to the world and regulate your body.

Unlock the secrets of your inner universe! 🌌 Understanding your nervous system is like gaining a map to navigate your emotions and reactions. Discover how this complex network informs everything from your heartbeat to your reactions in stressful situations.

Want to learn more about Polyvagal Theory and your Nervous System?

Check out my self-paced course The Art of Navigating Your Nervous System.

🔗 in bio

🌟 Welcome to our journey through Polyvagal Theory!

Polyvagal Theory was developed by Dr. Stephen Porges in the 1990s as a groundbreaking way to understand our nervous system's response to stress and safety. This theory has revolutionized our approach to mental health and well-being, offering new insights into how we connect and heal.

Happy birthday to ME! 🎁 And also a generous gift for YOU, because who said birthdays have to be only about receiving?

Here's the deets:
- Use discount code (HAPPY39) to receive 39% OFF all self-paced courses at the Sustainer Rate
- This discount works ONLY at the sustainer rate
- This promo expires at midnight on the 28th

💛 LOVE YOU!

38% off on ALL my self-paced courses in honor of my 38th birthday!!! 🥳 🥳 🥳

Here's the fine print, babes:
1. 38% off sustainer rate for all self-paced courses (code HAPPY38)
2. Promo begins Friday April 26th and expires midnight on April 28th

So... happy birthday to me! And also - you're welcome, I love you.

Ever wonder why you may feel so good while in nature?

Here are some of the therapeutic benefits of being in nature:

☀️ Reduction of Stress and Anxiety: Natural settings have a proven effect on reducing symptoms of stress and anxiety. The sensory experience of being in nature—listening to birds, feeling the wind, seeing greenery—can help calm the nervous system.

🌿 Emotional Resilience: Nature can help build resilience by providing a space where one can face and navigate challenges (like a difficult hike), which can be metaphorically applied to personal struggles.

🌊 Reflection and Insight: Nature provides a quiet space away from the distractions of daily life, which can facilitate deeper reflection and insight into one’s thoughts and feelings.

🪴Sense of Belonging: Being in nature can cultivate a feeling of being part of something larger than oneself, which can be comforting and reduce feelings of isolation or alienation.

🪸 Release of Emotional Burdens: natural environments can feel like a safe space to release, pent-up emotions, such as shouting from a mountain top or crying by a serene Lakeside, allowing for cathartic emotional release.

🪺 Cognitive Restoration: time in nature can help restore one’s mind from mental fatigue, particularly from environments that demand prolonged attention, offering mental clarity and rejuvenation.

🐚 Mindfulness and Grounding: engaging with the natural world encourages a state of mindfulness, which can be grounding and help manage emotions by focusing on the present and one’s sensory experiences.

🌻 Inspiration and Hope: the beauty and resilience of nature can be inspiring, and provide a sense of hope and new perspectives, essential for emotional health and recovery.

Which of these therapeutic benefits do you experience most of?

Feel free to share below 👇