Self-Havening Guided Exercise for CPR for the Amygdala Guided Practice with Dr. Kate Truitt

This guided exercise is adapted from Dr. Kate's book "Healing in Your Hands: Self-Havening Exercises to Harness Neuroplasticity, Heal Traumatic Stress, and Build Resilience." Order your copy today! amzn.to/3TrAfaZ
In this guided meditation for CPR for the Amygdala, Dr. Kate Truitt helps us to create personal resiliency to soothe our fear brain and build internal resilience. CPR for the Amygdala engages havening touch.
To begin this meditation, Dr. Kate invites us to turn inward and notice an experience of distress that has continued to cause rumination or stress. Once we identify this target, she asks us to rank it on a scale of 0-10, 0 being completely zen and 10 being the most severe experience.
Then she invites us to engage in havening touch, imagining that we are walking calmly away from this experience we have identified and towards a field of vibrant flowers. With each step we walk, we count aloud how many steps we have taken. How do the sun's rays feel? How does the sky look?
Next, Dr. Kate asks us to look around our beautiful field and notice five distinct, vibrant colors, counting them aloud as we see them. We bring our center of awareness to the first color we identified and identify three additional colors within that color. What are the shades? How does the light bounce off? We continue practicing this same exercise for the first three colors in our field. What does the fourth color feel like? What is the temperature? The texture? What does the fifth color feel like? Is it light or heavy?
As we tune back into that original experience, Dr. Kate asks us to notice if there has been a shift in the scale rating.
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