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We can shift from being absorbed and identified with our inner chatter and feelings to being the space of awareness of these things. Observe your breath. Then observe your mind generating thoughts. Next, feel sensations of your body, particularly the difficult ones. Now, connect with the underlying energy of needs. Ask your unconscious mind for universal needs words related to what you now notice, think and feel.

Trainer Tip: Accepting our true feelings, needs and values can lead us to a more compassionate life. Are you being true to yourself?

Learn Somatic Self-Empathy to manage yourself with clarity and compassion.

Trainer Tip: Sometimes our actions keep us from meeting our needs. Let’s say you long for connection with others, but you are also afraid of it, so you push people away. Then you tell yourself that no one likes you, resulting in depression and self-criticism. Self-empathy can help clarify what we truly want rather than focusing on what is wrong with others or ourselves, and help us align in ways more likely to meet our needs.

When we have an inner conflict, how can we bring ourselves closer where we want to be? Miki explains about how we can deepen our self understanding in a way that can transform our own reactivity, urges, and false either/or views -- so that we can bring in more presence, choice, and options.

How The Work from Byron Katie connects to the observation step of the NVC process.

For many people, attempting to connect with others across differences can feel akin to walking through a minefield. In this course recording Roxy explores a variety of concepts and practices that can help you navigate situations that might be confusing, challenging, or even shocking. And she'll be delving into key differentiations, such as equity and equality. This recording will offer a renewed sense of clarity around a number of theories that may help explain specifically why the areas of power, advantage, and rank tend to be so difficult to work with.

Trainer Tip: Q: How do we get the love we want? A: Ask for it.

When Anita's sister reveals that the Ku Klux Klan broke into her home and dragged her out into a field towards a burning cross, Anita's commitment to nonviolence is challenged. Here, Miki highlights practices and lessons from her story of inner struggle -- including an insight about how, even in extreme polarization, our freedom and healing is wrapped up in others' freedom and healing.

John introduces his Self-Connection Exercise as a mindful way of coming to awareness via OFNR. Breath: immediately observable, a reminder to observe. Body: feeling the body, awareness of sensations. Needs: an experience of wholeness that expands awareness of the totality of experience. Listen.

Self responsibility is owning what's yours. It involves identifying your observations, evaluations, feelings, longings, and more. When we identify what's truly ours we are unlikely to mistake it as coming from outside of us. Self responsibility is not self blame. Without self responsibility, we project, blame and judge. Self-responsibility is central to clarity and full self-awareness. This exercise will guide you there.

Eric offers some tips for nurturing and affirming ourselves as a daily practice.

How many times do we fall into the same hole, hit the same wall, get entangled into the same patterns? There seem to be hidden forces within us that keep unconsciously leading us, again and again, into the same melody of our lives. In this session, we will try to see our life-journey as a whole and rehabilitate our capacity to be in this existence of ours more directly and fully.

Trainer Tip: Every time you criticize yourself, you cause yourself to feel shame and guilt, which promotes depression and stagnation. Instead, bringing in more self compassion can increase opportunities for change. Do this by acknowledging your needs (or values) that aren’t met by your actions. Read on for how to do this.

Awaken creativity and self-awareness through color, line, and emotional expression.

• Learn your body’s “language” and how to listen deeply to it
• Expand your NVC toolbox with emergency self-empathy tips
• Explore drawing on your senses to get past what is blocking you
• Discover and practice that “missing step” in the NVC process

Heal, reconnect and cultivate presence through self compassion as you restore wholeness.

Explore compassion-based self-discovery through presence, aliveness and connection.