Resources Library
Post-Traumatic Growth & Resilience
Introduction: Why This Library Exists 📚
According to Dr. Richie Davidson, well-being is a skill—something we can learn and grow, like riding a bike or playing the piano. Four key skills of well-being have been identified: Awareness, Connection, Insight, and Purpose. Trauma, as Gabor Maté describes and as I have experienced, often focuses on survival by disconnecting us from awareness. While this protects us, it can also separate us from ourselves. Integration is what restores wholeness. These resources weave mindfulness and science to help you feel safe enough to notice the simple signals of your body, heart, and emotions—reconnecting you with your strengths, your wholeness, and your sense of purpose. In this reconnection, ease, love, and resilience can naturally begin to unfold.
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: “If the light is in your heart, you will find your way home.” — Rumi
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 (Resilient 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. offers wisdom about integration. Watch it in your own time, and see what resonates. “Integration made visible is kindness and compassion.” — Dan Siegel
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:
In these videos David Treleaven, Dan Siegel, and Tara Brach, (and in Tara Brach’s book), share insights that can support you in reconnecting with yourself. Feel free to watch whenever your ready.
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
Developed by Dr. Stephen Porges, Polyvagal Theory explains how our autonomic nervous system responds to cues of safety or threat. It helps us understand how these responses shape our social behavior, nervous system regulation, and overall well-being.
✦ At the heart of the theory is the vagus nerve, which is the 10th cranial nerve, and is the largest nerve in the body. Vagus means “wandering”. The vagus nerve “wanders” from the brain throughout the body, including the organs. It controls the functioning of major systems including the nervous system, heart, lungs, and digestive system.
The vagus nerve acts like a “telephone line”, alerting the brain to cues of safety or threat. 80% of its fibers are sensory (body → brain), and 20% are motor (brain → body).
The autonomic nervous system (ANS) has two main divisions:
Sympathetic – fight/flight
Parasympathetic – rest/digest, tend/befriend
Practical tip:
“Look for the glimmers” Deb Dana—small everyday cues of safety and joy that help your nervous system settle.
Resources:
These videos from Deb Dana, Arielle Schwartz, and Stephen Porges guide you with insights for your healing and growth — there’s no rush—watch at your own pace.
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 enough safety to try new things, softly 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 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:
Safe: Trust and emotional expression grow from a nurturing environment.
Seen: Belonging flourishes through deep, empathetic understanding.
Soothed: Resilience builds through comfort and care in distress.
Secure: Inner balance is nurtured by consistent, attuned attention.
The 4 S’s are the water and nutrients that nourish the soil of well-being. 🌱
To learn more, I invite you to visit my About page. 🌱
Well-Being is a Skill (Dr. Richie Davidson):
Awareness, Connection, Insight, Purpose
Can be strengthened with mindfulness, self-compassion, and integration insights and practices
Resources:
In this video, Richie Davidson offers wisdom on the elements of well-being. There’s no rush,— watch at your own pace.
