A Polyvagal Approach for Connection, Change, and Healing
by Stephen W. Porges, PhD, and Karen Onderko
A Guide to Discover Your Self and Heal Your Parts
by Richard C. Schwartz, PhD
On this page, you’ll find audio practices guided by Dr. Richard C. Schwartz that accompany The Internal Family Systems Workbook. Join Dr. Schwartz in these meditations to deepen your understanding of your parts, your Self, and how to work with them. The full text for each meditation is available in the workbook.
At the core of many mental and physical challenges is a nervous system stuck in a state of threat. Although being defensive has many adaptive functions—it’s helped us survive until now—living this way can make it difficult to connect with others or to live with peace and ease.
To support nervous system balance and flexibility, we’ve included activities and exercises here that you can do on your own or with others to increase the balance and flexibility of your nervous system. Additionally, we offer bonus materials featuring insights from Dr. Stephen Porges and conversations about the book.
Video Demonstrations for Strengthening Autonomic Resilience
In any moment, we are our autonomic state because our state is the platform for all of our sensations, thoughts, emotions, and behaviors.
Understanding the organization and tendencies of our individual nervous system is the first step to strengthening autonomic resilience. By recognizing the bodily sensations, thoughts, emotions, and behaviors associated with each of our physiological states, we become more attuned to our nervous system. As this awareness grows, we can actively engage in co-regulation and participate in regulating exercises and activities, fostering autonomic flexibility and resilience.
Repeated experiences of nervous system disruptions and subsequent repairs, whether through co-regulation or self-regulation, contribute to building autonomic resilience. With practice, we can guide our ANS toward safety and connection and relearn autonomic balance.
The following practices have been contributed by colleagues and friends in the polyvagal community to help us gradually retune our autonomic responses, enhancing both fluidity and resilience.
Note: As with any holistic practice, it’s advisable to consult with healthcare professionals and use these regulating activities as complementary rather than alternative approaches to conventional medical care.
Audiobook Supplemental PDF
Book Supplemental PDF
How the SSP Came to Be:
An Academic Love Letter from Dr. Porges
The Diamond Approach is offering live, online Inquiry groups to accompany this course at a discounted rate — $100 for eight, 90-minute sessions, where you’ll take turns with other students working one-on-one with an expert teacher. This is completely optional and available after purchasing Presence.
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