Dr. Nerina Ramlakhan - Finding Inner Safety

1 Cover

2 Title Page Finding Inner Safety The key to healing, thriving, and overcoming burnout Dr. Nerina Ramlakhan

3 Copyright

4 Dedication

5 Message from the Author Physiology and Psychology Professional Experience Philosophy Always Practical Personal Insight Part One: The Illusion of Safety Part Two: When the Nervous System Is Nervous Part Three: Nature Cures Part Four: Doing the Real Work (of Finding Inner Safety)

6 Acknowledgements

7 Prologue: Lost and Found Over to You …

8 Introduction: Why Feeling Safe Matters A Personal Agenda

9 Part One: The Illusion of Safety 1 What Does Feeling Safe Mean? Stuck in Unhelpful Patterns When You Don't Know if You Feel Safe or Not Unconsciously Unsafe Consciously Unsafe Unconsciously Safe Consciously Safe Four Levels of Safety What Does Feeling Safe Mean to You? From Outside In, to Inside Out

10 Part Two: When the Nervous System Is Nervous 2 Measuring Un-safety in the Human Laboratory Skewed Measurements A Changing World – Speed, Noise, Demand, Technology Notes 3 Your Intelligent Nervous System Introduction to the Key Principles of Safety Science A Day in the Life Of Polyvagal Theory (Viva Las Vagus!) Evolution of Our Nervous System Regulation, Co-regulation, Dysregulation Habituation to Survival – A Nervous System Perspective Sensing Our Inner and Outer World Meanings Matter Social Engagement (and Wearing Masks) All Alone Together Reality Shows and Frozen ‘Perfection’ Safety in Connection Note

11 Part Three: Nature Cures 4 The Wisdom of Trees Magnificent Brainforests The Tree of Safety The Roots of the Tree of Safety The Trunk of the Tree of Safety – Life Passages The Crown of the Tree of Safety The Real Work Notes 5 Going Back to Our Roots Early Beginnings Weakened Roots Where Do You Belong? Different Types of Roots The Tree That Toppled Notes

12 Part Four: Doing the Real Work (of Finding Inner Safety) 6 Create More Resources – The Reset What Are Your Energy Levels Right Now? Press the Reset Button Getting Started Feel Resourced – What to Expect Note 7 Aerate the Soil/Soul Compacted Breathing Learn How to Breathe Practice 1: Notice the Breath Practice 2: Take 5 a Day/Morning Practice Practice 3: Sigh it Out 8 Return to the Body – Embodiment Work Practice 1: Notice Your Body Awareness Practice 2: Locate Your Trigger Points Practice 3: Feel Joy and Pleasure Practice 4: Sense Your Environment Practice 5: Take a Walk in Nature Practice 6: Jump Back into Your Body – Heel Drops Practice 7: Discover Chi Kung Shaking Practice 8: Find Comfort and Ease Note 9 Can I Show You Who I Am? Practice 1: Identify Your Inner Perfectionist Practice 2: Mirror Work Practice 3: Let it Out! 10 Strengthen the Positivity Bias of the Brain Practice 1: Gratitude for the Present Moment Practice 2: Wake up with Gratitude Practice 3: End Your Day with Gratitude Practice 4: Cultivate Appreciation Practice 5: Soak in Pleasure Practice 6: Morning Intention Setting 11 Safety in Connection Practice 1: Prepare Your Heart Connection Practice 2: Meditation for Loneliness Practice 3: Deep Support 12 Healing Weakened Roots Practice 1: Explore Your Family Tree Practice 2: Tree Meditation Exercise

13 Epilogue: Return Home

14 About the Author

15 Bibliography

16 End User License Agreement

1 Chapter 1 Figure 1.1 The spiral journey of finding inner safety. Figure 1.2 Feeling Safe and Unsafe.Figure 1.3 Outside in versus inside out approach to dealing with life.

2 Chapter 3Figure 3.1 Diagram of evolutionary timeline.Figure 3.2 Nervous system pendulation.

3 Chapter 4Figure 4.1 The Dancing Tree.Figure 4.2 The Tree of Safety.

4 Part 4Figure P4.1 The journey to becoming resourceful.Figure P4.2 The chaotic spiritual journey.

1 Cover

2 Table of Contents

3 Title Page Finding Inner Safety The key to healing, thriving, and overcoming burnout Dr. Nerina Ramlakhan

4 Copyright

5 Dedication

6 Message from the Author

7 Acknowledgements

8 Prologue: Lost and Found

9 Introduction: Why Feeling Safe Matters

10 Begin Reading

11 Epilogue: Return Home

12 About the Author

13 Bibliography

14 End User License Agreement

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Dr. Nerina Ramlakhan

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