Resources Library
Post-Traumatic Growth & Resilience
Introduction: Why This Library Exists
Through these resources, you'll find evidence-based approaches that support nervous system regulation, resilience, healing, and growth—helping you reconnect with your natural state of well-being. Drawing from over 20 years of study, practice, and reflection, I’ve discovered how mindfulness and science work together to support our nervous system. These resources have been vital to my own recovery and continue to guide me through Post-Traumatic Growth. They are offered with the intention of supporting you on your path to reconnect with yourself—your strengths and wholeness—
According to Dr. Richie Davidson’s research, well-being is essentially a skill, like learning to ride a bike or play the piano. Four key skills of well-being have been identified—Awareness, Connection, Insight, and Purpose. Our well-being grows not only through mindful awareness but also through the weaving of the tapestry of life itself—through relationships, meaningful work, moments of joy and sorrow, and even noticing simple, everyday beauty, like a tree in sunlight or a friendly smile from a stranger.
Understanding Trauma
Trauma isn’t always one single, dramatic event. As Dr. Peter Levine teaches, trauma is not defined by what happened to us—but by what happens inside us, especially in the absence of an empathic witness: “Trauma is not what happens to us, but what we hold inside in the absence of an empathic witness.”
The word trauma comes from the Greek word for wound. As Dr. Judith Herman describes, trauma can arise from anything that overwhelms our capacity to process experience—too much, too fast, too soon. These unprocessed moments often leave imprints in the nervous system that quietly shape how we feel, respond, and relate to others.
When you are ready, healing involves gently reconnecting with these stored experiences. Through movement and body-centered practices, we create space to notice, feel, and soften. In that spaciousness, the nervous system can begin to release what it has held—and gradually return to its natural rhythm, gently reminding us: “
Interpersonal Neurobiology (Integration)
Interpersonal Neurobiology (IPNB) is an interdisciplinary framework developed by Dr. Daniel J. Siegel. It brings together scientific disciplines to show how the mind, brain, and relationships integrate.
Integration supports the brain, body, and heart in moving toward well-being. In IPNB, well-being is often described using the acronym FACES—Flexible, Adaptive, Coherent (Resilience over time), Energized, and Stable. Through integration, the separate parts of your system come together, helping you feel more connected, resilient, and balanced.
In an individual’s mind, integration links separate aspects of mental processes—thoughts, feelings, and bodily sensations—so they work in harmony. In relationships, integration fosters empathic connection while respecting each person’s individuality.
Resource:
This video from Dan Siegel, M.D., offer’s wisdom about Integration. Watch it in your own time, and see what resonates.
Video: Introduction to Interpersonal Neurobiology
Mindfulness & Trauma-Sensitive Mindfulness
Mindfulness invites us to pay attention—on purpose, in the present moment—with kindness and curiosity. Trauma-sensitive mindfulness adapts traditional mindfulness practices to support healing for those who have experienced trauma.
Key benefits:
Increases nervous system regulation
Creates inner spaciousness for processing strong emotions
Supports post-traumatic growth
Resources:
These videos from Dan Siegel, David Treleaven and Tara Brach , and Tara Brach’s book explore ideas that may support your journey. There’s no rush—watch at your own pace.
The Window of Tolerance & Trauma-Sensitive Mindfulness: David Treleaven & Dan Siegel
Trauma-Sensitive Mindfulness: The Power of Self-Nurturing, Tara Brach
Book: True Refuge: Finding Peace and Freedom in Your Own Awakened Heart — Tara Brach, Ph.D.
Polyvagal Theory / Nervous System Regulation
PolyVagal Theory, developed by Dr. Stephen Porges in 1994, provides a framework for understanding how the autonomic nervous system (ANS) responds to perceived safety or threat. These responses influence our social behavior, emotional regulation, and overall well-being. Central to the theory is the vagus nerve, which has different branches that shape our responses to the environment and interactions with others.
The autonomic nervous system (ANS) has two main divisions:
Sympathetic – fight/flight
Parasympathetic – rest/digest, tend/befriend
The vagus nerve acts as an “on/off switch,” alerting the brain to cues of safety or threat. 80% of its fibers are sensory (body → brain), and 20% are motor (brain → body).
Practical tip:
“Look for the glimmers” —Deb Dana—small everyday cues of safety and joy that help your nervous system settle.
Resources:
Take your time with these videos from Arielle Schwartz, Deb Dana and Dr. Stephen Porges. There here to offer gentle guidance on your journey towards healing and resilience.
Polyvagal Theory and the Process of Healing Trauma, Dr. Stephen Porges
Befriending Your Nervous System, Deb Dana
Experiential Practice: Glimmers, Dr. Arielle Schwartz
Self-Compassion
Self-compassion nurtures resilience by creating a safe inner environment to try new things, process trauma, and meet life’s challenges.
Three interconnected elements:
1. Mindful Awareness – noticing thoughts and emotions without judgment
2. Common Humanity – recognizing that everyone experiences suffering.
3. Self-Kindness – offering yourself the warmth and understanding you’d give a dear friend
“Self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience, rather than being something that happens to ‘me’ alone.” — Kristin Neff
Fierce Self-Compassion:
Fierce like a mama bear protecting her cubs.
Acting to protect, provide for, and motivate yourself while drawing boundaries and giving yourself what you genuinely need. — Kristin Neff
Resources:
In these videos, Kristin Neff offers gentle encouragement to treat ourselves as we would a dear friend. Take it in as it feels right for you.
Attachment & the 4 S’s
Attachment influences how safe, connected, and resilient we feel. The 4 S’s framework (Dr. Dan Siegel) highlights key elements of secure attachment:
1. Safe – caregivers avoided actions that frightened or hurt us; as adults we can develop trust in relationships.
2. Seen – beyond being seen by the eyes, being perceived deeply and empathically. As adults, it nurtures belonging.
3. Soothes – comfort from caregivers helps us self-soothe and regulate. As adults, it helps us regulate, build resilience, and offer comfort to others.
4. Secure – cultivates an embodied sense of well-being
I think of the 4 S’s as a metaphor for fertilizing our inner garden of well-being. 🌱
Well-Being as a Skill (Dr. Richie Davidson):
Awareness, Connection, Insight, Purpose
Can be strengthened with mindfulness, self-compassion, and integration practices
Resource:
This video from Richie Davidson offers wisdom to help you along your healing path. Watch it in your own time, and see what resonates.
If the light is in your heart, you will find your way home.” — Rumi
