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Looking at a new concept in medicine - that of decentralisation - taking back control and making surprising but simple changes to your lifestyle to enhance health.
Find Dr Boon Lim's talk for the Awakening Heart Collective here
https://www.youtube.com/watch?v=rksXwEf6ZWU&feature=youtu.be
00:00 Intro to decentralised medicine - taking back control of your health. Especially important in chronic conditions like CFS/ME which are not dealt with well by conventional medicine.
03:07 Integrative medicine - Dr Boon Lim as an example - a cardiologist who uses HRV as well as more conventional methods, to measure your autonomic (nervous system) health- the importance of breath to regulate.
06:40 Sunlight as a nutrient - not just foods supply this. Better than supplementation as it helps boost mitochondrial function without the limitation of poor digestion. Autonomic regulation (vagal toning, etc) is much more likely to benefit those with low energy/immunity.
08:36 We need daylight every day through the skin and eyes. Huge difference in irradiance between indoors and outdoors so exercise outdoors. Important for eye health and inflammatory brain disease like Parkinson's and Alzheimer's.
11:15 Sound like binaural beats - helps brain coherence (resonance) and change your brain state away from beta (fight and flight) to alpha (rest and digest/flow state). Input vs. output. Dysautonomia common in long covid.
13:31 EMDR - Eye movement densitisation and reprocessing helps us reprocess childhood trauma as over that then stops triggering your autonomic nervous system unconsciously.
14:43 Taking back control - some innovative clinicians are working within the centralised system enables you to work as a team.
16:50 My history from centralised to decentralised. (Imperial College to solo practitioner). Promotes personalised medicine. Future talks for the Awakening Heart Collection.*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
70's child star Lena Zavaroni was plucked from obscurity to international fame at the age of 10 and sent to live away hundreds of miles away from her family with people who seemingly only wanted to make money from her. When she began suffering from anorexia at age 13, her illness forced her to abandon her TV career and by the time she was in her 30s she ended up penniless and living on benefits. Lonely and desperate to cure her condition she begged to have a very risky brain operation (leucotomy) and died from pneumonia a few weeks later at the age of 35.
This sobering story which was aired on UK TV last week showed the price of fame and the terrible aftereffects of losing connection from those you love (an attachment wound). This affects the development of the child's brain and makes addiction much more likely.
Hear how she could have been treated today. Here's Byron Katie's work.
https://www.youtube.com/watch?v=CgGxPa8jmWI
00:00 Intro Lena is spotted by a talent scout and she is signed up by agents and taken to live with them in London where she was catapulted into fame.
06:47 After being diagnosed at 13 with anorexia (having been told to lose weight by the agents) life becomes a lot tougher as it began to take her over.
09:03 Her death at 35 is unsurprising given her traumatic history - a form of relinquishment (abandonment) trauma which was never resolved.
11:30 An internal feeling of unsafety often expresses itself in addiction. The presence of being seen and felt (unconditional love) is so vital to brain development.
13:00 Byron Katie's work of inquiry helps people to resolve to deeply held beliefs that cause us to suffer. Anorexia is a coping strategy for what's missing in brain development.
17:00 Building a sense of internal safety. Rewriting your story...*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
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Most people find anxiety so agonising that they will do anything to shift it. But sadly the techniques of analysing thoughts and symptoms do little to alleviate what is a body-based issue overlaid with fear and shame.
It's time to change the paradigm of healing from mind to body, from fixating on 'fixing the problem', removing the symptoms and instead focus on what the body is trying to tell you and how you can listen.
00:00 Intro
02:00 Chronic anxiety can be caused by unprocessed unconscious memory overlaid with fear about what symptoms mean - a psychological imprint in your autonomic nervous system - the 3 levels.
05:00 What symptoms are - feedback from the body - why talking/analysing doesn't work. Tools to get you out of your head and into your heart
08:00 The toxic stress load (acute and chronic) that we are all under has become part of our culture. Emotional blueprint overlays the genetics and directs it. The cortisol link.
11:00 The personality as an adaptation not your true self. Overthinking as a roadblock. Let go to get well. Body based feedback. The importance of compassion to overturn maladaptive beliefs.
12:00 A hard lesson to learn. Gathering information doesn't change the program. Somatic soothing tools use vagal toning to create a sense of internal safety.*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
Find my book The Highly Sensitive Handbook here https://mybook.to/HSHandbook
00:00 Intro to Neurodiversity and High Sensitivity - my book The Highly Sensitive Handbook looked at this
02:00 Neurodiversity is common but misunderstood - higher sensitivity and ADHD - differences
03:48 ADHD Attention Deficit hyperactivity Disorder - common symptoms or traits: of disorganisation, emotional dysregulation, dopamine functioning - executive functioning deficits
08:38 Troubled multi-tasking, distractibility, difficulty awaiting your turn (makes you REALLY anxious), difficulty staying still, sex differences: women and girls mask much more than boys and men, higher rate of anxiety of depression, low self-esteem,
14:00 Contentious issues of childhood trauma in the development of neurodiversity, creates a predisposition to chronic depression - unresolved issues from childhood
15.58: How to deal with these issues - diagnosis is helpful in some cases, but not universally accepted. Acceptance is more helpful to living a whole and sustaining life. Healing the past.
17:37 Physical changes you can make, sleep (quality of light), diet and exercise (moving more in the outdoors). Avoiding addictive tendencies.
19:56 Getting relationships that nurture you. Poor boundaries will exhaust you if you don't limit. Supportive communities help to counter isolation. Nature connectedness.
You might like to join my monthly sensitive/CFS/ME recovery community for support and discussion.
Book here.
https://www.alchemytherapies.co.uk/booking-calendar/online-community-membership
First Weds in the month (usually) - check online for details of next session)*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
How is it that some people are able to enjoy a drink or smoke and do not get addicted? Why are some people unable to stop? It's all to do with the craving brain...
00:00 Intro - Dealing with craving is not a matter of willpower as it is an unconscious process of the survival response
01:50 Liam Payne - the stimulus of fame and then rejection is overwhelming to a sensitised brain
02:49 Not a moral failure - the importance of 12 step programmes to provide safety in a tribe but it often fails when people leave
04:39 Human brain is 3 brains in one - but the cognitive is only 10-15% of your functioning. The back brain is much more important in driving actions and behaviours
06:13 The way the craving brain works - the seeking system does not turn off in a sensitised brain because of low levels of serotonin - a neuroregulator
08:12 The neuroscience of craving - past chronic inescapable stresses makes the brain unable to regulate itself.
10:00 How medication, 12 step and psychotherapy intervene between the stressed brain and the response.
11:00 Biobalancing the brain with safety signals from the tribe when with others who support you.
13:00 What is stress? physical, hormonal, mental/emotional inputs combine together with childhood unconscious stress to change the brain and produce fear, worry and guilt.
15:00 Self-awareness is a double edged sword. Can create fear/anxiety originating from back brain beliefs and feelings which have been repressed
17:02 Some fears are hard-wired and along with experiences accumulate over time to drive a seeking brain.
18:84 How to create a sense of safety within using the power of touch to stimulate calming brainwaves - gamma, beta, alpha, theta, delta.
21:00 Some people are more susceptible to stress. We need to teach these psychosensory methods, particularly working with a practitioner.*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
See my book Life Illuminated https://mybook.to/LifeIlum for more information.
and for the video that inspired this talk https://www.youtube.com/watch?v=yllNLJi1S0Q
and Lumenate app (go to Google play store or Apple store). There is a basic free option.
00:00 Intro and how light interacts with mitochondria along the electron transport chain
03:00 Lack of natural daylight impacts our bodies particularly in hospitals
06:17 Solutions - daylight lamps, exercising outside, gives us infrared light to provide our nervous system with energy.
08:50 Developmental considerations - from birth to aging
11:40 Lumenate app review*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
We are in a battle currently where conventional science attempts to explain healing - via neuroscience particularly in a bit to legitimise what, for many, are 'unscientific' or 'pseudoscience' of holistic methods such as psychosensory therapy. The difficulty is in not losing the spontaneity and art of healing which is in many ways a completely opposite approach. Here I detail what I've learned through my decades of research and practice and my foot in both camps.
00:00 Intro and the battle between scientific and holistic methods which mirrors my own history
02:34 The marketisation of therapy via symptom based alleviation which ensures other methods are dismissed for lack of scientific explanation.
05:50 How EFT works - the vagus nerve electro-stimulation and how EMDR and havening works. All are bottom up approaches unlike talk therapy
07:04 the importance of unconscious beliefs stored as sensory impressions from childhood.
08:42 healing as a process which is non-linear - allows for spontaneity magic and intuition - what I call 'the shift'.
10:45 the rapid advances in neuroscience has limitations in explaining everything, particularly the tipping point (maybe at the cellular level in the cell danger response)
12:26 why do people get stuck? unconscious processes going on 'under the hood', requires willingness to engage with uncertainty
14:09 An interaction with the client and therapist - an energetic phenomenon. An individuality to the process, an understanding of the uncertainty of the process.
16:40 Holistic Inventions build on the backs of previous ones. TFT, EFT, EMDR and self-havening.
21:02 The trouble with the 'fix it' mentality, need to address painful/difficult experiences before you rewire them - for instance phobias which de-link the experience and the emotional response.
24:18 Can we expand our willingness to share knowledge and explore intuitive understanding of healing.*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
For the paper I'm referring to go here https://www.sciencedirect.com/science/article/pii/S1550830718301848
for last weeks introductory talk about Ronald Ruden's discovery go here https://youtu.be/kltZn4ji3Tc
Ronald has also written two superb books When the Past is Always Present and The Craving Brain
For a typical discussion on depression and anxiety (albeit a very helpful one but one which doesn't mention the traumatic origin) see here with neuroscientist David Eagleman. Although they touch on electrotherapy as a possible solution.
00:00 Intro and what's missing from the discussion on anxiety and depression
02:00 Brain is a pattern matching organ - responses to meaning are what interpret your environment create disturbed brain chemistry from Adverse childhood events and/or were a highly sensitive child
05:00 Brain structures that mediate stress - amygdala can be chronically encoded.
07:40 A new model of depression and anxiety as symptoms of traumatic stress creating an ongoing stress response and disturbance of brain function - fight, flight and freeze (fold/ collapse).
10:30 Childhood experiences landscape the brain re-triggered by current threats to self - an event (in person or vicarious), the emotional meaning of threat - all attachment losses
16:10 A vulnerable landscape - high stress brain. Sensitisation. Perceived inescapability (the most important). The one that we can change.
19:40 Trauma even in a good childhood - cumulative traumatic events can lead to symptoms later on in life. Difficulty matching symptoms to events therefore.
23:20 Solutions. examples with phobias. Can't change event, but can change the inescapability! Safe haven extinguishes the traumatic encoding in memory.
26:20 Touch signals safety. Encoded from birth. Wait til the memory feels less potent. May add a new ending (imaginally). Have eliminated the traumatic component.
31:02 After havening - posture and facial changes show release from a stress load. Mindbody an electrical system - dysfunctional circuitry can be changed by a change of brainwave states breaks the chain of unconscious (implicit) memory.*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
Please see this article for a scientific summary of the recent work of Ronald R Ruden in re-consolidating memory
https://www.sciencedirect.com/science/article/pii/S1550830718301848#sec0003
This is the havening video i mention at 12.20
https://youtu.be/S6nQiNtuOoc
00:00 intro - Retraumatisation and implicit memory. Triggered memories change your neurobiology as you are overtaken by sensations which you can't contextualise.
02:34 How to overturn a cumulative sense of threat and Ronald R Ruden's recent work (see paper above) with psychosensory therapies which change the unconscious somatic imprint.
04:23 traumatic memories have particular features that cause chronic stress hormone release from the perceived allostatic (stress) load of the environment.
07:23 The importance of the glutamate pathways in the brain allow memory wiring (consolidation) and re-wiring - how havening accesses this and changes the brainwaves to a calmer flow state.
10:00 How the mindbody creates symptoms and the importance of emotions. Havening creates a neurological shift which translates to your cell's physiology
12:50 Changing the meaning you've made of a traumatic memory (whether personally experienced or witnessed) - generates an emotional response. Most threats are attachment wounds.
15:54 Needs an overwhelming, threatening event, a vulnerable landscape and inescapability.
18:21 Allowing imagining a new ending where you did escape (or we allow you to feel your safety now) removes one of the 4 essential criteria for keeping traumatic memory going.
Find me on alchemytherapies.co.uk*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
In this book review I consider the idea that what we perceive as reality is in fact an interface much like seeing icons on your desktop. This is the astounding idea of scientist and philosopher Donald R Hoffman..
In this review find out what I thought of the book and its astonishing hypothesis of 'Fitness Beats Truth' (FBT) theorem and how it's the payoff for being able to interact with our world in a meaningful way that beats true perception of reality.
00:00 intro to book and his interface theory
02:50 conscious agents (that's us) interact with a simulation of the world
03:42 origin of consciousness - hard problem is solved if consciousness is fundamental
05:30 format of the book - a great idea but some formatting, style and repetition issues
07:44 position of conscious realism vs. panpsychism - the philosophical basis - immaterial?
09:51 Time expands and contracts depending on our focus/interaction
11:40 Final thoughts.*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
00:00 How Jenny started working with clients with CFS/ME
03:00 How the patterns became so clear led to explore solutions and begin teaching
05:06 High sensitivity and trauma combine with emotional responsibility
06:40 Jenny's approach interwoven with who she is and holding others in safety - no 'off the peg' solution. But did teach the compassion and acceptance of reparenting the inner child to others.
09:46 This is an art not a science - the clinical nature needs to go - ignores the witnessing, held in safety even in most healing models
11:14 Working while present allows for a creative solution that is client led - my model was Virginia Satir who really connected with the bodymind of her clients
13:46 The use of spirituality in working - knowing your purpose and where you belong - = a spiritual purpose grounded in presence - listening with the heart to what is NOT said
15:50 Looking for wholeness in connection with others and self is a refinement process
18:35 Intuitive /second sense of what is being presented - the real self vs. the false self
20:00 CFS/ME is a holding place/stasis of protection against vulnerability. Letting go of fear is the first step to healing.
22:16 What's going on in the world that leads you away from an inner knowing. A useful distraction to keep you hooked into world events and an authoritarian narrative
24:13 Social media drives a lot of the disconnection. Gender wars. Polarisation. Outsourced our power to others. Being yourself allows for diversity.
26:10 Being with uncertainty is the biggest negotiation we make on this journey. A dance of flexibility.
27:50 Whose side are you on? Counter to finding your own answers within. Communitarian mass media culture defines anyone who disagrees as rightwing/woke
30:49 You can still disagree and still be loved when you are self-directed and tuned into a collective consciousness that is willing to explore uncertainty and nuance. The dance of wholeness
32:46 women's voices in this space - needs fierce female leaders with heart - the elders/ crones/ wise women who shine a light on what's wrong and show by example.
34:35 you have agency - inspiring others to know this. Wild unleasing - true feminine energy/power
36:50 Final thoughts. Let go and let it unfold.
Find Jenny on openmindtherapy.co.uk and me on alchemytherapies.co.uk*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
Some extra ideas I had after reading this book.. on the 'unintelligence' of the mammalian retinal system' (see at 09:38)
Although I have covered some of this in the first recording I thought it was important to counter this argument.*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com -
The new film about photographer and war correspondent Lee Miller does not shirk the hard stuff. From covering the liberation of Europe (and especially the concentration camps) to her experience as woman excluded and violated in childhood.
00:00 Intro to Lee Miller: model, photographer and war correspondent.
02:56 War breaks out and how she got to be a war correspondent for the US government.
04:38 Liberation of the concentration camps and the effect on her and fellow photographer David Sherman
06:06 Why Lee chose to go into danger and conflict - how her personal experience of sexual abuse changed the course of her life. Trauma begets trauma as you seek the familiar.
08:50 Difficulty with relationships including that with her son Anthony no doubt affected by her alcoholism.
11:02 In denial of your vulnerability makes it difficult to parent. ACE's (adverse childhood experiences) live on as a feeling of unsafety in your life or body.
13:05 Tools and techniques to reverse the pattern stored in the body - rewriting unconscious responses are now available (sadly not for Lee and her trauma).
See my book Mind Medicine available now on amazon.
https://www.amazon.co.uk/Mindbody-Medicine-Unconscious-Reprocessing-Psychobiotics/dp/B0DG3MQ8DW*If you're suffering from Chronic pain, fatigue or anxiety, I CAN HELP*
CONTACT ME: https://www.alchemytherapies.co.uk/
Alchemy Therapies & Emotional Masterclass
OTHER USEFUL RESOURCES
Group Healing Program: http://myemotionalaudit.com
Author/Book site: https//patriciaworby.com
Podcast: https://www.alchemytherapies.co.uk/po...
121 and group therapy and training for stress related conditions like anxiety, fatigue and pain: https://alchemytherapies.co.uk
See in particular: Thrive! - an introductory mindbody connection program and The Emotional Audit for more intensive training.
COMING SOON:
Intensive Training Program: https://emotionalmasterclass.com
