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before you enter what could be an upsetting interaction or conversation place your hands on your heart and take a few slow deep breaths as you remind yourself what is truly important to you about this person or relationship

when we were empowered, we no longer expect others to read our minds/intuitively know how we feel in order to meet our emotional needs for us. We recognize that it's not anyone else's responsibility to make us feel better/to take away our painful emotions. Instead, we can communicate & directly asked for comfort or support in a way that feels safe. We're emotionally resilient & able to both self regulate/co-regulate

“you can even connect with an animals regulated nervous system to help you find safety in your own body”

“I started to teach myself that not all distance in relationships is bad”

“We can use our bodies, calm and relaxing energy to help the bodies around us to feel more calm and relaxed in our presence”

“Playing a parents recorded heartbeat to their baby can reduce the baby crying by 40 to 50%”