There is no greater agony than bearing an untold story inside you. Maya Angelou .
1.1.1 Acting Into Discharge
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Do Basic Goodness Exercise (12 Times per Day)
Four Simple Steps: Do Steps 1 to 4 as one time for the exercise.
(1) Pick a need: You can ask yourself the question, What am I wanting right
now? Or you use the Needs-Healing Wheel chart below and find a need
AWARENESS OF NEEDS
At the core of NVC is the awareness of the life energy that stirs in each of us in every moment. We
see this life energy related to a quality we cherish which sustains life. It may be expressed as a
particular dream, need, want, longing
It all starts with getting our needs met.
When our needs, wants, desires are met we are happy, joyful, loving, compassionate, peaceful, etc
When are needs are not met we are angry, fearful, sad and in pain. These feelings are protective to
tell us our nee
Connect to Your Basic Goodness
Do this at least 12 times a day.
Now: Using the Needs-Healing Wheel
Pick a need that is important you. Say I want(the particular need)
Now imagine a time when that need was met.
If you cant remember a time when this need was
Land of Slavery,
I dont have
Moving from Unconscious Reaction to Conscious Response
This three-day NVC workshop
Focus on your relationship with yourself,
Recognize those moments where you are stimulated into an unconscious reaction (i.e. fight,
Learning a clear process
Body Kinesthetic Awareness exercises
Less is more. Go slow.
Use questions and experiments to direct your attention non-verbally to what is going on in
and around you
1 Experiences from the depths of the unconscious
After the induction, the facilitator asks the primalist to go on breathing deeply and to
add a neutral tone to his exhalation: aaaaaaa.
Anger. Breathe sharply in and out through the nose; keep your lips tightly closed and contract the
lower jaw; focus your eyes, tensing the lids; put tension in the body and incline it slightly forward as if
ready to attack.
Fear. Give sharp in-breaths thr
Anger vs Frustration
Anger is about feeling one has been hurt/violated
whereas frustration is about feeling one is personally not able to do or get something.
Frustration, for me, is more immediate, is internal only; a two year old is frustrated when s/he
This sounds very simple, but it works. When you notice
your thoughts wandering, say to yourself STOP and then
gently bring your attention back to where you want it to be.
Each time it wanders bring it back. To begin with, this
could be several times
Eye Exercises from China
Keep eyes closed while doing the exercises.
Massage lightly and slowly until the area becomes a little sore.
Do the exercises twice per day.
Use thumbs to massage inside eyebrow corners with other
fingers slightly curle