PERC is an embodied telepsychotherapy which aims to integrate
your body and mind into a synchronized system.
PERC is an embodied telepsychotherapy which aims to integrate
your body and mind into a synchronized system.
PERC is an embodied telepsychotherapy which aims to integrate
your body and mind into a synchronized system.
PERC is an embodied telepsychotherapy which aims to integrate
your body and mind into a synchronized system.
Personalized Embodied Rhythm Coupling: PERC © 2024 by Shelia Clark, Ph.D. is licensed under CC BY-SA 4.0 https://creativecommons.org/licenses/by-sa/4.0/
Psychotherapy designed to meet your individual requirements.
Psychotherapy with the following goals of being “embodied”:
Humans have evolved (adapted) to possess many rhythms which maintain life. These range from the uniformly experienced circadian rhythm (based upon sunlight, seasons, and other aspects of earth functions) to the most recently studied human internal oscillators, which now consist of these known rhythms:
· 37 physiological rhythms (body temperature, blood pressure, bronchial patency, etc).
· 32 rhythms for cognitive function.
· 27 rhythms for endocrine function.
· 14 rhythms for metabolites.
· 25 rhythms for organic molecules.
· 18 rhythms for cellular components.
· 15 rhythms for enzymatic activity.
Psychotherapy increases your awareness of your rhythms. You learn how to alter (adjust) these rhythms with the use of IN SYNC techniques (*see below for more information).
In human biology, the concept of “energy coupling” refers to the primary function of the cells.
In “rhythm coupling”, the process refers to the interactions which occur when different biological rhythms become coupled. In PERC psychotherapy, the primary “rhythm coupling” that we use is the coupling of the 4-8 (10 sec) deep slow exhalation breathing rate and HRV heart rate.(*1: See reference in "Evidence-Based Research")
From this coupling, we then proceed to “couple” other rhythms, which ultimately impact mind and body interactions to bring your overall life rhythm to a health status (adjustment) from a dis-ease status. This coupling adjusts the biological coupling of the cerebrospinal fluid (CSF) surrounding the brain and spinal cord.
We teach you how to couple the vagus nerve rhythm to the breath and heart rhythms. (*2: See Reference in "Evidence-Based Research")
Then you learn how to couple the Fascia Network via Progressive Muscle Relaxation (PMR).(*3: See Reference in "Evidence-Based Research")
The coupling with CSF increases with the Fascia Network coupling. You now have achieved a congruence (adjustment) with Heart Brain, Gut Brain, and Head Brain. The parasympathetic nervous system (PNS) is now dominant over the "fight/flight" sympathetic nervous system (SNS).
We begin Mindfulness Training for Interoceptive Perception (awareness of your internal body sensations). Then we activate Exteroceptive Perception (awareness of your external senses of vision, hearing, smell, and tactile). The brain centers which connect to the PNS become more active. (*4: See Reference in "Evidence-Based Research"). Sensory awareness will be expanded beyond the 5 senses.
Now you are ready to maintain the shift to the PNS by developing a "muscle memory" via daily practice of the "relaxation response." This "habituation" begins to shift the baroreceptor resetting to a "new normal" of supporting the PNS functions rather than the SNS, which have been maintaining your trauma survival response and the Repetitive Negative Thinking (RNT) mindset.
Other biological systems begin shifting as you gain and apply knowledge of how your body communicates its needs to you. Focus turns to wellness changes, such as diet. An understanding of the fascia network and the lymphatic waste removal system will increase your coupling ability throughout the body and brain.
After you have gained an understanding of the body health processes, we then introduce psychotherapy techniques for altering "stuck" beliefs and trauma-reactions which have not adjusted to the biological shifting of PNS dominant coupling. You gain skills of being able to shift from SNS to PNS in a balanced and goal-directed manner. The RNT begins to resolve.
Repetitive thought (RT) can be unconstructive and constructive. RT is defined as the process of thinking attentively, repetitively or frequently, and this can be in a negative form, such as worry and judgments, or in a positive form, such as planning, goal-setting, problem-solving. Therefore, RT can be a process for maladjustment or for adjustment. Within the treatment process of PERC, we focus upon resolving Repetitive Negative Thinking (RNT) as the biological rhythms become “coupled” with the domination of the PNS. This shift occurs as the SNS becomes non-dominant. Then, while the client remains in PNS, we utilize constructive RT techniques to set new habits which utilize the network of the PNS rather than the “fight-flight” network of SNS. You learn how to self-maintain your chosen adjustments.
IN-SYNC: Integrative-Natural-Sensory-Yin Yang-Neuro-Cognitive
IN-SYNC: based upon neurocognitive science, cognitive behavioral theories, and psychotherapy, with understanding of sensorial developmental processes.
IN-SYNC: brain chemistry and nervous systems synchronize with one another in a way that has implications for personality and lifelong emotional health. These synchronizations can be modified through psychotherapy.
IN-SYNC: integrates the natural internal and external sensory experiences with balancing breathing techniques to integrate the head and gut brains and the sympathetic and parasympathetic nervous systems.
IN-SYNC stages: 1) Psycho-education; 2) Breathing and Relaxation; 3) Sensory Integration; 4) Psychotherapy; 5) Neuro-Learning
Work through the effects of trauma with a compassionate, trauma-informed approach to therapy, and move towards healing and growth.
PERC is based upon the principle of connecting to your felt experience rather than the principle of "fixing a problem."
PERC follows the principle of developing curiosity and delight in learning about yourself.
PERC recognizes that the brain learns by the principle of movement combined with attention. Attentional voluntary deep breathing fulfills that principle when the movement of diaphragm and chest expansion and contraction is coupled with heart rhythm.
PERC achieves natural learning with slow processes, focusing upon one sensation at a time, coupling one rhythm after another until spontaneous body movements begin occurring (yawning, burping, gas elimination, coughing, stretching, scratching). The brain develops connections with body rhythms rather than with RNT (repetitive negative thinking) of what is wrong and "needs fixing."
PERC principles permit you to interact with others and yourself with subtleness, gentleness, and reduced effort. The elimination of "shoulds, woulds, faster, meet goals and expectations" occurs as you develop joy for the unknown, the unplanned, and the unexpected.
PERC allows the brain learning switch to turn on, which then allows the miraculous shift to occur.
PERC gives you awareness of when to stop and allow for the integration of the new with the old to occur. If too much force is applied, the old RNT will return and prevent integration and process change from happening.
PERC activates "Awareness" as a process action, not as a passive observing. This principle is not understood by those who believe that a "goal action" must follow awareness. They rush to "fix something, to change something." When comprehension of the principle that "awareness is the action," the brain will make changes in all rhythms automatically, without the RNT "fixing, trying, doing, etc."
We are committed to helping you achieve your goals and live your best life. Our therapy services are tailored to your unique needs. Specializing in stress, trauma, relationships, and self-esteem.
View Videos: https://www.cfcninc.org/treatment-videos
The current focus of bio-psychological research is on exploring why and how the breath rhythm and heart beat become coupled into rhythms which can create either health or disease.
PERC is a science-based nonmedical psychotherapy which aims to integrate body and mind rhythm coupling systems into a synchronized adjustment.
These techniques (ways of doing things) can be effectively presented via telehealth technology as YOU are the energizer of YOUR OWN transformation.
Below are links to research which underlie PERC.
https://www.ncbi.nlm.nih.gov/books/
Bookshelf is a full-text electronic literature resource of books and documents in life sciences and health care at the National Center for Biotechnology Information (NCBI). Created in 1999 with a single book as an encyclopedic reference for resources such as PubMed and GenBank, it has grown to its current size of >1300 titles. Unlike other NCBI databases, such as GenBank and Gene, which have a strict data structure, books come in all forms; they are diverse in publication types, formats, sizes and authoring models. As you learn more about your human life, please search this library for more answers. As psychotherapists, we are also on the "cutting-edge" of learning this new science. Join us in exploration and knowledge growth!
https://en.wikipedia.org/wiki/Neural_oscillation
Neural oscillations (or brainwaves) are rhythmic or repetitive patterns of neural activity in the central nervous system. These patterns can be synchronized and/or coupled. When neurons become isolated (cannot signal to other neurons), then an impairment in the organism will appear. When functioning with oscillations in patterns, we experience this as consciousness and awareness.
https://www.ncbi.nlm.nih.gov/books/NBK544606/
This article explains the various ways in which organic systems interact with each other through various forms of oscillations and coupling methods.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7987796/
This research study shows that the sympathetic and parasympathetic nervous systems can become unsynchronized and uncoupled, not functioning in opposites as when healthy behaviors are observed. Certain stress will cause dysfunction in both systems, wherein each system shows impairment.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1959222/
The following topics are presented: regulation of activity; efferent pathways; sympathetic and parasympathetic divisions; neurotransmitters, their receptors and the termination of their activity; functions of the ANS; and the adrenal medullae. In addition, the application of this material to the practice of pharmacy is of special interest.
https://pubmed.ncbi.nlm.nih.gov/24746049/
Cardiorespiratory coupling is an encompassing term describing more than the well-recognized influences of respiration on heart rate and blood pressure. Cardiorespiratory coupling reflects a reciprocal interaction between autonomic and respiratory control systems, and the cardiovascular system modulates the ventilatory pattern as well.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9840384/
This research shows how the breathing pattern has impact on your emotions.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8275985/
This research shows how the breathing pattern impacts neurons and energy.
https://www.youtube.com/watch?v=X3BCFOlk1oQ
How heart rate is controlled by the parasympathetic and sympathetic divisions of the autonomic nervous system, with overview of baroreceptor resetting.
https://en.wikipedia.org/wiki/Baroreflex
The most sensitive baroreceptors are in the carotid sinuses and aortic arch. While the carotid sinus baroreceptor axons travel within the glossopharyngeal nerve (CN IX), the aortic arch baroreceptor axons travel within the vagus nerve (CN X). Baroreceptor activity travels along these nerves directly into the central nervous system to excite glutamatergic neurons within the solitary nucleus (SN) in the brainstem. Baroreceptor information flows from these NSS neurons to both parasympathetic and sympathetic neurons within the brainstem.
The end-result of baroreceptor activation is inhibition of the sympathetic nervous system and activation of the parasympathetic nervous system. The sympathetic (increases) and parasympathetic (decreases) have opposing effects on blood pressure. The sympathetic neurons determines the release of norepinephrine onto cardiovascular targets, which constricts blood vessels to increase blood pressure. When baroreceptors are stretched, their firing rate increases which in turn decreases the sympathetic outflow resulting in reduced norepinephrine and blood pressure.
https://books.byui.edu/bio_265_anatomy_phy_II/154__baroreceptor_an
Another important factor in the regulation of cardiac activity is the level of ions in the extracellular fluids.
https://pathwaystofamilywellness.org/holistic-healthcare/sound-vibrations-and-the-vagus-nerve.html
A simple practice of toning (producing long vocal sounds, usually vowels) can have tangible calming effects by virtue of its auditory stimulation of the vagus nerve. This, in turn, causes limbic deactivation.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/
This study shows that humming and mantra sounds produce positive HRV, which is also related to the longer exhalation cycle. The coupling between Heart rate and respiration is apparent. They discuss studies that show that reciting the rosary prayer enhances cardiovascular rhythms and HRV, and that reading of one cycle of the rosary causes readers to breathe at 10 second intervals.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099099/
A sensation of vibration is experienced during audible ‘OM’ chanting, which stimulates the vagus nerve through its auricular branches. Calming effects are shown on the brain state of the insula, amygdala, anterior cingulate gyrus, hippocampus, insula, orbitofrontal cortex, parahippocampal gyrus and thalamus.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/#
The Vagus Nerve is a connection between the Central Nervous System (CNS) and the Enteric Nervous System (ENS), also referred to as the brain–gut axis ("gut-brain"), and enables the bidirectional connection between the brain and the gastrointestinal tract.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
This "gut-brain" communication network includes the CNS, both brain and spinal cord, the autonomic nervous system (ANS), the ENS and the hypothalamic pituitary adrenal (HPA) axis. The sympathetic and parasympathetic ANS, transmits vagal pathways to CNS and to the intestinal wall. The HPA axis is considered the core stress axis that coordinates the adaptive responses of the organism to stressors of any kind. It is a part of the limbic system the brain, which is involved in memory and emotional responses. Both neural and hormonal lines of communication combine to allow brain to influence the activities of intestinal function, such as immune cells and cells impacting gastrointestinal dis-eases.
Everything you want to know about the body's most ancient nervous system.
https://www.youtube.com/watch?v=X9838LWKIqE
This research shows how pain is related to the fascia network.
https://www.sciencedirect.com/science/article/abs/pii/S0022399921002014
This study shows the interconnections between body dis-eases and fascia joints.
This research shows the increased effect on Heart rate when slow deep breathing is combined with Progressive Muscle Relaxation.
https://www.researchgate.net/publication/332580426_Active_Contractile_Properties_of_Fascia
The fascia network has inherent contractile abilities. The continued exposure of the sympathetic nervous system can create stiffness in the fascia.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/
All of the separate techniques tested showed significant reductions in anxiety, but deep breathing and progressive muscle relaxation techniques appeared to be responsible for the greatest amount of anxiety reduction.
https://www.neseminars.com/product/rtn013/#
The craniosacral system is a physiological system which profoundly influences the functions of the brain, spinal cord, spinal nerve roots, peripheral nervous system, myofascial system, endocrine system, and immune system. The craniosacral system has only come into our understanding physiologically since 1975. Prior to that, information about the system was fragmented and understood as parts of other systems. The craniosacral rhythm is experienced throughout the body, via the fasica network and the cerebrospinal fluid surrounding the brain and spinal cord. It expands and contracts at the rate of 4 - 12 cycles per minute, and is experienced throughout the body.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830105/
The precise mechanisms connecting the cardiovascular system and the cerebrospinal fluid (CSF) are not well understood in detail. This study shows that slow breathing (6 cycles per minute) not only couples breath to heart rhythm, but also impacts the CSF rhythm in the brain, coupling brain functions to breath and heart.
https://www.youtube.com/watch?v=k1316ySwE-M
Certain traditions believe there is a ‘step-down’ process or condensation that occurs from the Source to our physical self. As this energy condenses it becomes more differentiated and visible to the human eye as physical form. As this condensation occurs, certain traditions believe that the initial ‘step’ into the body occurs at the third eye, or the brow center. At this same location is the third ventricle, a space in the middle of the brain filled with cerebrospinal fluid (CSF). Amazingly, this same fluid space, bordered by the pituitary gland in front and the pineal gland in back, has been referred to as the ‘Crystal Palace’ and the ‘Cave of Brahma.’ The CSF is home to many neurotransmitters and signaling molecules providing an elaborate range of biological functions. The CSF utilizes volume transmission and its information can potentially be quickly dispersed and simultaneously target key brain regulatory centers due to its fluid nature. Interestingly, at the back of the third ventricle, in the middle of the brain, the CSF condenses and aggregates into a thread-like structure known as Reissner’s fiber that extends the entire length of the central canal of the spinal cord. The precise role of this fiber is unknown. Could it have a role in conveying vibratory signals from the fluid itself? In addition, the CSF contains the ‘spirit molecule’ DMT that is released by the pineal gland. Nisargadatta Maharaj said, “fluids come together and the ‘I Am’ appears.” The CSF may therefore serve as a vehicle for immediate signaling to major control centers of the brain and may be significant in regulating consciousness and the sense of ‘I Am’. Let us explore our fluid nature, our fluid body, visit the 'Cave of Brahma' and go with the flow.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4876111/
The article explores the Interoception concept, such as considering the stimulus of interoception (whether endogenous versus exogenous), whether other the organs are involved (viscera versus somatic tissue), what are the homeostatic pathways through which the signals are transmitted. Although these may all contribute to interoception and affect our experience, none of these are essential to interoception, because it is in fact the CNS, where perception is created, and so it is inside our heads that we may find the very origin of our interoceptive experience.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10460568/
The conscious processing of body signals influences higher-order psychological and cognitive functions, including self-awareness. Dysfunctions in the processing of these signals has been connected to neurological and psychiatric disorders characterized by altered states of self-consciousness. Studies indicate that perceiving the body through interoceptive signals (e.g., from internal organs such as heartbeat and breathing) is distinct from perceiving the body through exteroceptive signals (e.g., by relying on visual, tactile and olfactory cues). This study creates a tool for self-assessing awareness of exteroception.
https://journals.sagepub.com/doi/10.1177/02654075221099654?icid=int.sj-full-text.citing-articles.4
This research expands the role of Interoception and Exteroception into the realm of social behaviors; how another perceives the other's actions, based upon their interpretation of their own body reactions.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5346579/
This study reveals possible interactions between exteroceptive and interoceptive body awareness and pain. Movement based contemplative practices that target sensory-motor integration and foster non-judgmental reconnection with bodily sensations are suggested to improve body confidence, functionality, and quality of life.
https://www.newscientist.com/article/mg18524841-600-senses-special-doors-of-perception/
PERC treatment will increase your awareness of many more than “acknowledged 5 senses, including expansion of Interoceptors and Mechanoreception: balance, rotational acceleration, linear acceleration, proprioception (joint position), kinaesthesis, muscle stretch (Golgi tendon organs and muscle spindles), blood pressure, arterial blood pressure, central venous blood pressure, head blood temperature, blood oxygen content, cerebrospinal fluid pH, plasma osmotic pressure (thirst), artery-vein blood glucose difference (hunger), lung inflation, bladder stretch, full stomach.
https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2019.00710/full
This research compares many studies which show that heart rate impacts cognitive (thinking) functions.
https://pubmed.ncbi.nlm.nih.gov/35509660/
This research shows how the heart rhythm is altered with OCD (negative thoughts).
https://www.sciencedirect.com/science/article/abs/pii/016787609500009H?via%3Dihub
This research shows how thoughts can impact both the OCD and the heart rate.
https://pubmed.ncbi.nlm.nih.gov/35390760/
This research shows how the heart rate is different between the OCD condition and non-OCD.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2672052/
This article summarizes the research pertaining to both negative and positive repetitive thought. In brief, either negative or positive repetitive thought can create either mental disturbances or personal growth. There is a lack of research which can link either process with either outcome. There was no review of the impact of the following upon RT: biological, interpersonal, neuropsychological and neurological factors, such as the role of neurotransmitters, functional deficits in inhibitory processes, and functional neuroanatomy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9356323/
This study focuses upon repetitive negative thinking (RNT) as it occurs on a continuum from healthy functioning to severe psychiatric disorders and neurodevelopmental disorders. RNT cuts across all diagnostic boundaries. This study examines three neural networks: the salience network, default mode network (DMN) and frontoparietal network (FPN). In brief, the level of unproductiveness of RNT was positively associated with the severity of psychopathology. Further, less level of RNT was associated with a more flexible pattern of mind wandering, whereas greater RNT was characterized by an inflexible and repetitive thinking style. More stress-vulnerability was associated with higher RNT distress. Impairment in the ability to disengage from stress-induced negative thoughts created more stress-related symptoms.
https://www.sciencedirect.com/science/article/pii/S2666915322000312
This study discusses how Repetitive Negative Thinking (RNT) causes higher heart rate (ie., a decreased HRV). With an individual who has a psychological diagnosis (ie., anxiety, depression) the stress response will be prolonged due to RNT. And the individual does not return to their baseline levels after the stressful event due to the impact of pre-existing RNT.
https://drsarahmckay.com/how-to-break-bad-habits-using-neuroscience-2/
"When we start learning something new, our prefrontal cortex (PFC) and brain networks involved in the action (e.g. motor cortex) is super active. But as we keep practising the skill (or thought, or behaviour), the PFC hands over the new skill to a deep brain structure called the basal ganglia, where they’re stored for easy access. This neural-handover is why new skills can be challenging at first (they require a lot of brain power) but get easier and feel more natural over time."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5524679/
Animal studies: The dorsal striatum has two functionally-defined subdivisions: a dorsomedial striatum (DMS) region involved in mediating goal-directed behaviors that require conscious effort, and a dorsolateral striatum (DLS) region involved in the execution of habitual behaviors in a familiar sensory context. The thalamus has a significant role in conveying sensory-related information to DLS and other parts of the striatum. The thalamostriatal projections to DLS originate mainly from the caudal intralaminar region, which contains the parafascicular (Pf) nucleus, and from higher-order thalamic nuclei such as the medial part of the posterior (POm) nucleus. The thalamostriatal projections from these two regions exert opposing influences on the expression of behavioral habits.
(PERC notes: Habits can be self-directed or unconscious in execution. Either presentation may be SNS or PNS based. ) See other research on habit-formation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6673072/
https://www.sciencedirect.com/topics/immunology-and-microbiology/dorsal-striatum
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425246/
https://www.youtube.com/watch?v=sL44CV2i6NQ
Comments from Dr. Clark: Our thoughts, feelings, and actions influence each other during experiential learning. Our self-concept develops from childhood and societal experiences. Emotional dis-eases arise from problems in self-concept (the combined “self” of memories of feelings, thoughts, and behaviors of those experiences).
The modern self-concept has much obsessional negativity associated with this internal image. In PERC, we use a term of “RNT” to refer to this chronic negativity.
This article is an attempt to cover the scope and development of Body-Psychotherapy, from Reich's early work in Europe to the growth of different methods of Body-Psychotherapy. Reich's theory of character centered around his observations that the defensive ‘armoring’ of a person’s character are both the repressed emotions and the embodied tensions that make up their ‘survival’ strategy for their childhood conflicts.
You can download a free pdf from this website.
Process Based Therapy (PBT) is a META approach and overarching framework that can be used in conjunction with all types of psychotherapy. PBT gives the therapist a holistic, multi-dimensional view of psychological problems. PBT allows the therapist to view the situation from multiple angles, and gives them a better chance of figuring out what the ‘root cause’ of what the problem might be.
It seeks to honor the complexity of each case, rather than simply labelling someone as having a particular type of disorder, and ‘batching’ them in a particular group. Good therapists do this intuitively, but PBT offers a scientific framework and training on how to do this. PBT is highly data-driven in that it requires therapists to collect a high volume of data on clients’ progress, giving them continuous feedback on what’s working and what isn’t. PBT takes both physiological and social/cultural considerations into account for designing interventions.
https://theweekenduniversity.com/process-based-therapy-introduction/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6350520/
There's still much to learn about what makes up a brain-healthy diet. Studies are finding that what's good for your heart also may be good for your brain.
https://pubmed.ncbi.nlm.nih.gov/31082167/
This are the basic life-sustaining chemicals. Your diet will become a focus for overall health coupling capability.
https://www.albertafamilywellness.org/training/
The University of Oxford, in partnership with the Alberta Family Wellness Initiative, is working to share knowledge about the science of brain development for families and professionals. This is important information for everybody to understand how our earliest experiences can affect our long-term mental and physical health. This is a free course.
Lifelong health is determined by more than just our genes: experiences at sensitive periods of development change the brain in ways that increase or decrease risk for later physical and mental illness, including addiction. That finding is the premise of the Brain Story, which puts scientific concepts into a narrative that is salient to both expert and non-expert audiences. The Brain Story synthesizes decades of research and reflects a body of knowledge that experts agree is useful for policy-makers and citizens to understand.
The Alberta Family Wellness Initiative (AFWI) has developed an online course to make Brain Story science available to professionals and the public. Brain Story Certification is designed for those seeking a deeper understanding of brain development and its consequences for lifelong health. The course is also designed for professionals seeking certification in a wide range of fields.
Contact Us for your Experience to be shared with others.
Shared by Julie B.
I don't have to "think about" what I need to do as much as I used to, which is a relief from being controlled by the OCDs negative constant "shoulds" and judgments. The mindfulness that's being taught by other therapists is that you have to "think" about being mindful. PERC does not teach that because it doesn't need to calm the sympathetic “mind.”
What occurs in the parasympathetic body calms the mind. A shift continues to occur and I feel better (less agitated/activated) overall as I continue practicing the coupling exercises to integrate my brain and heart. I feel free to explore my own sensations and can explain with more insight as my body communication opens to my understanding.
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