5K Cohort Fall 2025

The 5 Keys of Healing

Members-only page for watching live call recordings

Videos for the fall 2025 cohort.

Module 1: Polyvagal Theory

Meeting summary

Quick recap

The first Fall Five Keys cohort meeting was held with Cedar welcoming participants from various time zones and introducing the group agreements and course structure. The session included an orientation practice, introductions from participants, and an overview of essential course resources including the Kajabi portal and WhatsApp group. Cedar then presented on polyvagal theory and nervous system states, followed by a guided meditation exercise and discussion of homework assignments for the next week.

Next steps

Summary

Fall Five Keys Cohort Kickoff

Cedar welcomed participants to the first call of the Fall Five Keys cohort, introducing the group of six members across various time zones, including Europe and New Zealand. They explained that additional evening bonus calls would be held to accommodate different time zones, and emphasized that the cohort would use a WhatsApp group chat to stay connected. Cedar encouraged participants to turn on their cameras if possible and reminded them that the call was a "come-as-you-are" space, offering flexibility for those feeling unwell. They concluded by mentioning that the session would begin with somatics.

Orienting Practice for Presence and Awareness

Cedar guided a somatic practice called the orienting practice, which involves a 360-degree scan of the space, noticing sounds, smells, tastes, and textures. The practice aims to create a sense of presence and awareness in the environment. Cedar explained that this practice is powerful for grounding and connecting with the nervous system, and they planned to delve deeper into its effects in future discussions.

Course Agreements and Group Guidelines

Cedar introduced and explained the group agreements for a course, emphasizing confidentiality, sharing time equally, thinking well of each other, practicing presence, and self-responsibility. They highlighted the importance of maintaining a supportive and safe environment, encouraging participants to share their experiences while respecting others' confidentiality. Cedar also stressed the need for self-commitment and self-compassion throughout the 12-week course, reminding participants of their personal investment in their healing journey.

Five Keys Program Introductions

The group agreed to share their introductions, with Cedar starting the round by sharing their passion for the Five Keys and their love for Argentine tango. Deborah shared her background in London, her recent crash, and her interest in the gentle approach of the Five Keys program. Ahlem expressed appreciation for the webinar and the program's metaphors, and mentioned her new classical singing lessons. The introductions provided a personal touch and set a positive tone for the meeting.

Course Structure and Resource Access

Cedar confirmed that the Kajabi portal, WhatsApp group, and Facebook group are essential resources for the course, and they will resend the access links to ensure everyone has access. They clarified the call structure, explaining that each module will have two or three calls, with the first being a teaching session followed by a somatic practice, and the second call focusing on group practice. Cedar also mentioned that the 5 PM PDT calls will be bonus sessions for discussion and group coaching, and clarified that there are six participants in total across all time zones. They concluded by introducing a presentation on the nervous system, which will share visuals to simplify complex concepts, and encouraged participants to ask questions during or after the presentation.

Understanding Polyvagal Theory Basics

Cedar introduced polyvagal theory, explaining its history and three main states of the nervous system: rest and safety, mobilization, and immobilization. They discussed the vagus nerve's role in activating these states and the concept of neuroception, which is an unconscious threat-detection system. Cedar emphasized that while this system is adaptive, it can be triggered by past trauma or heightened arousal, leading to unnecessary alarms.

Nervous System Fear Response Cycle

Cedar shared an anecdote about their cat, Camellia, to illustrate how a single negative experience can lead to a persistent fear response, which was gradually overcome through positive reinforcement. They explained how the nervous system can get stuck in a cycle between mobilization and immobilization states, particularly when it perceives threats, which can interfere with healing and recovery processes. Cedar also discussed the different nervous system states, including safety, mobilization, and immobilization, and how they manifest in various physical and emotional responses, concluding with an example of the adaptive "freeze" response demonstrated by a squirrel.

Blended States and Safety Training

Cedar explained the concept of blended states, particularly the fawn state, which combines social energy with detachment and mobilization towards others' needs. They clarified that the safe and social state, often referred to as the rest state, allows for normal daily activities without constant stress, and that as people become healthier, this state expands, making it easier to return to it after experiencing stress. Cedar also addressed Deborah's question about preparing for stressful situations by explaining that the 3-month program focuses on creating more safety through retraining threats and signaling safety to the nervous system. Ahlem mentioned feeling brain fog after the information overload and Cedar invited her to stay for an embodiment practice to help alleviate it.

Guided Meditation for Stress Relief

Cedar led a guided meditation exercise focused on relaxation and stress relief, guiding participants through breathing techniques and body awareness. Several participants reported physical sensations during the meditation, including crying, stomach gurgles, yawning, and increased tiredness, which Cedar explained were positive signs of stress release and healing rest.

Course Progress and Weekly Tasks

Cedar outlined the homework and tasks for the next week, including completing the initial assessment in the Kajabi portal and engaging with Module 1 content. They instructed participants to practice daily regulating activities, notice their emotional states, and review specific materials. Cedar also mentioned that future calls would focus more on discussion, practical application, and singing. They encouraged participants to access the course through the Kajabi app.

Meeting Summary

Quick recap

The Five Keys program's second call focused on co-regulation and connection, with Cedar welcoming participants and introducing the agenda which included somatic tool practice and breakout room discussions. The session included a somatic practice, discussions on beliefs and their influence on healing, and breakout room activities exploring these themes. The call concluded with coaching and song, followed by an overview of the course structure and materials available through Kajabi, including upcoming additions of past teachings recordings.

Next steps

Summary

Five Keys Program Co-Regulation Session

Cedar welcomed participants to the second call of the Five Keys program, focusing on co-regulation and connection. They introduced the agenda, which included a somatic tool practice, breakout room discussions, and time for participants to share their thoughts on the week's material. Cedar encouraged Kat and Dani to introduce themselves, with Dani sharing her background in textiles and her interest in the program due to recent health challenges, and Kat discussing her spiritual journey and connection to somatics. The call concluded with Cedar outlining the plan for the session.

Sensory Grounding for Five Keys

Cedar led a grounding exercise where participants scanned their physical space using their senses, observing details and noting which elements were calming or agitating. They explained that this practice sets the foundation for the upcoming work on the "five keys," with the first key on "surrender" starting the following week. The session served as an orientation to the module's content and provided a sensory-based introduction to the themes they would explore.

Beliefs and Healing in Chronic Illness

Cedar discussed the concept of beliefs as an integral part of the module, explaining how they influence our thoughts, actions, and stories. They shared their personal experience with a belief that their worth was tied to productivity, which became challenging when they became chronically ill. Cedar emphasized the importance of examining and potentially challenging these beliefs to facilitate healing. They also introduced the concept of ableism and its relevance to the course, encouraging participants to reflect on their beliefs about healing and what they would like to believe. The session concluded with breakout room discussions on these prompts.

Breakout Session and Module Feedback

Cedar led a breakout room session with a small group, setting a 12-minute timer with 4-minute warnings. After the breakout, participants were invited to share their thoughts on the module so far.

Belief Transformation and Empowerment

Cedar guided a discussion on belief transformation, emphasizing the importance of identifying and replacing limiting beliefs with more empowering ones. They shared a personal anecdote about their cat to illustrate how value can be perceived in various ways, encouraging participants to seek evidence for their desired beliefs. Cedar explained how the brain naturally filters experiences to align with existing beliefs and suggested actively looking for evidence that supports new, positive beliefs while questioning the validity of old ones. They noted that while epiphany moments can occur, belief change often requires consistent practice.

Heart Rate Monitor Insights

Deborah shared her experience with using a heart rate monitor app called Visible, which helps people with chronic fatigue conditions manage their energy levels. She realized that being in the rest heart rate zone doesn't necessarily mean being in a parasympathetic state, and vice versa. Cedar encouraged Deborah to practice noticing the physical and emotional sensations associated with different nervous system states, and advised being mindful of any beliefs that might be formed around heart rate zones. The discussion highlighted the complexity of understanding and managing nervous system states, and the importance of self-awareness and mindful engagement with tools like heart rate monitors.

Trust and Self-Reliance Discussion

Cedar and Dani discussed the challenges of trusting sources of information, particularly in medical and life contexts. Cedar shared their approach of trusting foundational elements like the Earth, while Dani expressed a similar connection to the Earth as a source of trust. They explored the idea of building self-reliance and trusting one's inner calm, with Cedar mentioning a Tree of Life meditation in the next module. The conversation concluded with a reminder of the gravity-sensing meditation available in the rest module.

Inclusive Healing Song Meditation

Cedar led a meditation session where participants were encouraged to sing along, both with a breath version and a walking version of a healing song originally by David Eckstrom Reese. The song was adapted to be inclusive of those who cannot walk, with Cedar emphasizing that participation was strongly encouraged and optional.

Kajabi Course Structure Overview

Cedar explained the structure of the course modules on Kajabi, which include reading materials, daily practice homework, somatic practices, journal prompts, guided meditations, and songs. They mentioned that they would be adding recordings of past teachings to a DIY version of the course for those who want to access the information without support. Cedar encouraged participants to connect in the WhatsApp group chat to share their experiences and questions.

Module 2: Surrender

Meeting Summary

AI Meeting summary

Quick recap

Cedar welcomed participants to a meeting focused on exploring five keys, beginning with the concept of surrender, and provided guidance on accessing course materials and participating in a meditation session. They discussed the distinction between surrender and resignation, shared strategies for managing chronic illness and pain, and facilitated a group discussion on personal experiences with surrender. The conversation ended with conversations about ableism, healing practices, and upcoming module activities designed to foster presence and acceptance.

Next steps

Summary

Surrender and Somatic Practice Overview

Cedar welcomed participants to the meeting, expressing excitement about delving into the five keys, starting with surrender. They mentioned that the class page contains a surrender lesson recording for self-directed learners and noted that the live sessions would offer more content than the recordings. Cedar planned to conduct a somatic practice, share their notes, and allow time for reflections, with the possibility of additional teaching in the next call. They encouraged participants to listen to the extra recording if they had time for a refresher or to revisit the course later.

Body Awareness Meditation Session

Cedar guided a meditation session focusing on body awareness and breath, encouraging participants to notice sensations and find comfort in their current position. They explored different aspects of the body, from the breath and feet to the arms and hands, emphasizing the importance of relaxation and support. The meditation concluded with an invitation to fully inhabit the present moment and return to the class with a sense of presence.

Surrender vs. Resignation Insights

Cedar discussed the distinction between surrender and resignation, explaining that surrender involves letting go of resistance to accept current circumstances, while resignation is giving up on better alternatives. They used a metaphor about a picnic in the rain to illustrate how resistance can lead to internal pressure and exhaustion, while surrender allows for adaptability and finding alternative solutions.

Accepting Chronic Illness and Pain

Cedar discussed strategies for managing chronic illness and pain, emphasizing the importance of acknowledging and accepting one's current state rather than resisting or denying symptoms. They explained the concept of primary and secondary suffering, distinguishing between immediate physical experiences and the stories and meanings we assign to them. Cedar encouraged participants to practice being present in the moment, recognizing both difficult sensations and positive experiences, and to explore what is possible within their current circumstances. They also highlighted the role of grief in accepting unmet goals and the importance of gentle self-compassion in the healing process.

Surrender: The Art of Letting Go

Cedar facilitated a discussion on surrender, defining it as a moment-to-moment practice of letting go and accepting one's current state, contrasting it with resignation, which lacks peace and ease. Participants shared personal experiences, with Danny highlighting a 25-year practice of surrender and Vicky noting the distinction between surrender and resignation, while Deborah connected surrender to the release of control. Ahlem reflected on postponing life for seven years by focusing on an ideal situation, resonating with Cedar's realization of living fully in the present without waiting for a future recovery.

Understanding and Embracing Recovery

The group discussed the concept of ableism and how it perpetuates the idea that personal worth and success are tied to health and recovery. Cedar emphasized the importance of surrendering the work of recovery and suggested taking breaks from healing practices to find balance. The module's practices for the week include a body scan, gratitude exercises, and a new resistance meditation, all aimed at fostering presence and acceptance. Participants were encouraged to share their experiences in the Facebook or WhatsApp group and explore the bonus inspiration lessons for additional insights.

Meeting Summary

The group began their second Surrender module practice with a body scan meditation led by Cedar, who introduced a new meditation on resistance and discussed the importance of surrender as a lifelong skill. Participants shared their experiences with the body scan meditation and explored concepts of resistance and healing, particularly focusing on how resistance can impact the nervous system and healing processes. The session concluded with discussions about balancing engagement with the world while practicing surrender, including the challenges of maintaining boundaries and finding gratitude in difficult situations.

Next steps

Summary

Surrender Module Practice Update

The group began their second Surrender module practice co-regulation and connection call, starting with a body scan somatic practice. Cedar announced that they had added a new 15-minute meditation on resistance to the module, which participants could access alongside the Wednesday evening bonus call recording. The session will include breakout rooms for discussion after the main presentation.

Body Scan Meditation for Awareness

Cedar guided a body scan meditation, encouraging participants to focus on sensations and connections between their bodies and the earth, particularly for those experiencing pain. They provided tips for maintaining awareness and acceptance of all body sensations, emphasizing that even uncomfortable sensations can be acknowledged without judgment. The meditation progressed through various body parts, concluding with an affirmation of self-acceptance and awareness of the present moment.

Body Scan Meditation Experiences

Cedar led a discussion about body scan meditation experiences, where Kat shared how the practice helped her feel safety and connection despite her severe state, while Deborah expressed difficulty in achieving the same sense of coming home and sought guidance. Cedar reassured Deborah that her experience of physical sensations and relaxation was valid and suggested exploring different meditation practices, including a slower version of the body scan available on the course page.

Surrender as a Lifelong Practice

Cedar discussed the practice of surrender as a lifelong skill that requires continuous effort, emphasizing that people can create suffering even in the absence of chronic illness through negative storytelling. They highlighted the body's inherent wisdom in healing and the importance of listening to its messages rather than resisting them, suggesting that surrender can enhance one's ability to receive guidance and support from the body. Cedar also touched on the spiritual aspect of surrender, noting that while they do not believe everything happens for a reason, one can still find meaning in any situation.

Surrender and Resistance in Healing

Cedar led a discussion on the concept of surrender, asking participants to reflect on their experiences with true surrender and resistance. They explained the difference between coaching and witnessing in breakout rooms, emphasizing the importance of sharing without seeking advice. Participants, including Sue and Deborah, shared their thoughts on resistance to illness and the idea that what is resisted tends to persist, potentially affecting healing. Cedar noted that resistance can create a "danger loop" in the nervous system, hindering a regulated or healing state. The group discussed the challenge of identifying true surrender during their current experiences.

Balancing Engagement and Rest

Deborah discussed her struggle to balance engaging with the world and surrendering to rest, particularly finding resistance to meditation despite its benefits. Cedar explained that this is a common challenge and suggested learning to maintain boundaries and recognize true friendships. Sue added that maintaining boundaries becomes especially difficult in social situations, often leading to disconnection from personal needs. Cedar also mentioned the "fawn response" many people experience, where they disconnect from their own needs to focus on others' desires, and emphasized the importance of practicing mindfulness and intentionality in social interactions.

Surrender and Gratitude in Illness

Cedar discussed the concept of surrender in chronic illness, highlighting how engaging in politics and socializing can be intellectually stimulating and potentially overwhelming, but it's acceptable to exceed one's capacity for important activities. They emphasized the importance of taking up space and not erasing oneself due to illness, and explained that gratitude can be a sideways approach to surrender by softening resistance to one's situation. Cedar shared personal examples, including their gratitude for time spent with their cats during illness, and explained how broadening perspective and practicing gratitude can shift focus from solely negative aspects to acknowledging the presence of positive elements, helping to move into a more relaxed state.

Meeting Summary

Module 3: Rest

Meeting Summary

Quick recap

Cedar led a discussion on the importance of rest, challenging cultural attitudes that view rest as lazy or unproductive while sharing personal experiences and strategies for incorporating rest into daily life. They introduced various approaches to rest, including planned periods, micro-rests, and the use of nature, while addressing concerns about boredom and dissociation as potential barriers to finding healing rest. The session concluded with homework activities exploring different types of rest and a preview of upcoming somatic practices and singing exercises.

Next steps

Summary

Understanding and Embracing Rest

Cedar led a discussion on REST, the second key, emphasizing the importance of distinguishing between actual rest and activities that merely provide temporary relief. They highlighted how cultural attitudes and personal beliefs about productivity and worthiness often lead to resistance against rest, sharing their personal journey of overcoming these barriers. Cedar introduced various ways to incorporate rest into daily life, including planned rest periods, micro-rests, and the use of light to regulate circadian rhythms. They also discussed the benefits of nature and suggested homework for participants to explore different types of rest, including a PDF download detailing seven rest categories.

Overcoming Boredom Through Inner Connection

Deborah expressed concerns about feeling bored and resorting to dissociation for entertainment, highlighting a challenge in finding fulfillment without external stimuli. Cedar acknowledged this issue, attributing it to the constant availability of external entertainment and suggested engaging in sensory awareness practices or guided embodiment exercises like yoga nidra to promote healing and restfulness. Cedar also emphasized the importance of gradually reducing external stimuli and suggested starting with manageable goals, such as spending 10 minutes a day in silence or nature, to cultivate a deeper connection with one's inner world.

Reimagining Rest: Strategies and Experiences

Cedar discussed the importance of rest and how societal norms often discourage it. They shared personal experiences and offered strategies for balancing rest with activity, emphasizing the need to challenge beliefs around rest being lazy or privileged. Cedar introduced a homework activity involving seven types of rest and encouraged participants to explore different ways to rest and rejuvenate. They also mentioned that the next session would focus on somatic practices and singing a song.

Meeting Summary

Quick recap

The meeting began with a somatic practice session focused on gravity awareness and discussing the differences between fatigue and tiredness, with Cedar and Dani sharing their personal experiences. The group explored various types of rest and how they affect individuals, particularly those with chronic fatigue, including both full rest and active rest options. The session concluded with discussions about sleep difficulties and strategies for managing ruminative thoughts at night, followed by a singing session and assignment of weekly homework to continue rest practices.

Next steps

Summary

Gravity Awareness Somatic Practice

Cedar led a somatic practice session focused on gravity awareness, guiding participants to connect with the earth beneath them and notice sensations in their feet and body. They explained that feeling more tired or sleepy during this work is often a positive sign that the nervous system is finally getting a chance to rest after being in an activated or survival state. The group discussed the distinction between fatigue and tiredness.

Understanding Fatigue and Rest Experiences

Cedar and Dani shared their personal experiences with fatigue and tiredness, with both noting that fatigue starts with eye tiredness and progresses to more severe symptoms, while tiredness feels like a deep, welcoming need for rest. Cedar explained that rest involves a soft, inward pull toward sleep, unlike the overwhelming "hit by a truck" feeling of fatigue. The group discussed journal prompts about when they feel most restful and when they resist rest, with Cedar announcing they would move to breakout rooms for further discussion.

Types of Rest and Recovery

The group discussed different types of rest and how they affect individuals, particularly those with chronic fatigue. Cedar emphasized the importance of finding activities that "fill your cup" and noted that different types of rest can be beneficial, including both full rest (without external stimulation) and active rest (such as listening to audiobooks). Dani shared her experience with restful activities, including listening to rom-com audiobooks and spending time in nature, while acknowledging that sometimes external stimulation can be necessary for some individuals. The discussion highlighted the need to recognize and honor personal needs and limitations when it comes to rest and recovery.

Sleep Strategies and Phone Use

Deborah shared her experience with sleep difficulties, noting that she struggles to fall asleep despite adhering to a new routine of avoiding screens between 10 pm and 10 am. Cedar suggested that if the phone helps Deborah sleep, it is more important than maintaining impeccable sleep hygiene, and proposed experimenting with reducing phone use before bed to see if her sleep quality improves over time. Cedar also shared personal strategies for managing ruminative thoughts at night, including using guided body scans, somatic practices, and an alphabet-based mental exercise to help themselves relax and fall asleep.

Recovery Story and Fatigue Discussion

Cedar led a singing session with the group and discussed sharing their recovery story in a future bonus session. They assigned weekly homework to continue daily rest practices and explore the difference between tiredness and fatigue. The group discussed how fatigue manifests in their bodies, with Ahlem noting they were tired but not fatigued at that moment. The next meeting was scheduled for the following Friday.

Module 4: Care

Meeting Summary

Quick recap

The meeting focused on exploring different aspects of care, including self-care, care for others, and receiving care, with discussions around patterns of people-pleasing and conditional care. The group examined how to balance self-care with political activism and caring for others, including personal experiences and insights on shame, guilt, and realistic expectations in relationships. Cedar ended the conversation by assigning homework focused on self-care practices and seeking help in various contexts.

Next steps

Summary

Exploring Care and Self-Care

Cedar led a discussion on care, exploring three main categories: care for oneself, care for others, and receiving care. They emphasized the importance of recognizing and addressing patterns of people-pleasing and conditional care, while also discussing the fawn state and its impact on relationships. Cedar encouraged participants to practice receiving care and to question their assumptions about what care looks like. They concluded by discussing self-care, including present, future, and past self-care, and the role of trauma work in healing. The group discussed how conditional care can sometimes undermine self-care efforts.

Self-Care and Activism Balance

The group discussed self-care and its relationship to political activism, with Deborah sharing her struggle to reconcile self-care with political engagement. Cedar shared their experience volunteering at a prison and the challenges of balancing self-care with caring for others. Ahlem contributed insights on shame, guilt, and the importance of realistic expectations in relationships. The discussion concluded with Cedar assigning homework for the week, focusing on self-care practices and asking for help in various contexts.

Meeting Summary

Quick recap

The meeting began with a guided somatic practice focused on self-touch and inner wisdom, which was inspired by Reiki but not specifically a self-Reiki session. Participants discussed self-care practices and shared personal experiences, including challenges with listening to their own needs and the fawn response as a coping mechanism. The session concluded with discussions about systemic issues in care work and the importance of acknowledging personal needs, followed by a havening touch practice to promote self-care and embodiment.

Summary

Guided Somatic Practice for Healing

Cedar led a guided somatic practice focused on self-touch and inner wisdom, encouraging participants to listen to their bodies' signals for support and healing. The practice included placing hands on the heart, giving oneself a self-hug, and allowing hands to find healing places on the body guided by intuition. Cedar clarified that while the practice was inspired by Reiki, it was not specifically a self-Reiki session. The session concluded with an invitation for participants to share their thoughts on the theme of care, starting with Kat.

Self-Care and Nurturing Practices

The group discussed self-care and self-talk, with Kat identifying herself as a nurturer and sharing her experience with self-touch as a helpful practice. Cedar suggested that Kat could include herself in the sphere of nurturing she provides to others. Ahlem shared her struggle with impatience and resistance when trying to listen to her true needs, noting that she often falls back on planned activities rather than fully engaging in the practice. Cedar offered suggestions for Ahlem, including adding "Open up to care in the moment" to her to-do list and getting curious about the part of them that resists the practice.

Fawn Response and Healthcare Challenges

Cedar discussed the challenges of navigating healthcare systems and the devaluation of care work, emphasizing the importance of acknowledging the systemic limitations rather than personal failings. They also introduced the concept of the "fawn response," a survival mechanism that involves appearing calm and compliant to maintain safety and connection, particularly in childhood. Cedar explained that this response can become chronic in adults who prioritize others' needs over their own, leading to a disconnection from personal desires and inner wisdom. They encouraged recognizing signs of the fawn response, such as difficulty identifying personal needs or desires, and highlighted its complex nature as a combination of safety, shutdown, and activation states.

Fawn Response and Care Work

Cedar and Ahlem discussed the fawn response, a coping mechanism where individuals prioritize others' needs and well-being over their own, often leading to dissociation and over-giving. Cedar shared personal experiences with the fawn response and emphasized the importance of tuning into one's authenticity and needs, even in social situations. They explored systemic issues surrounding care work, including its undervaluation and the unrealistic expectations placed on individuals to perform care tasks while balancing other responsibilities. Cedar invited participants to reflect on what makes it possible for them to receive care and what blocks them from doing so, encouraging further exploration of these questions. The session concluded with a song and a havening touch practice to promote self-care and embodiment.

Meeting Summary

Quick recap

Cedar and Vicki began the bonus call with a somatic practice focused on energy and care, followed by a discussion about different types of rest and managing stress through micro-breaks. They explored the importance of presence in daily routines and rituals, including meditation practices for managing distractions and building inner safety. The session concluded with Cedar guiding a self-compassion meditation and discussing the value of adapting healing routines to personal needs.

Summary

Somatic Energy and Rest Practices

Cedar and Vicki began a bonus call with a somatic practice focused on energy and care. Cedar guided a series of hand and body movements to gather and distribute healing energy, emphasizing the importance of intuition and presence. They then explored the concept of rest, with Cedar sharing their experience of finding rejuvenation through activity changes rather than full rest, and discussed how different types of rest can be effective depending on individual needs and symptoms.

Managing Stress with Micro-Rests

Vicky shared that she has been busy and overwhelmed lately but has been experimenting with short breaks and micro-rests to help manage stress. Cedar discussed the importance of incorporating restful practices into daily life and emphasized that the rest keys are interconnected and not meant to be completed in a linear fashion. They also talked about the shadow aspect of care, which involves conditional care for oneself and others, and Cedar encouraged practicing self-care tools regularly to make them more accessible when needed.

Presence in Daily Routines

Vicky and Cedar discussed the importance of presence in daily routines and rituals. Vicky shared her experience of losing focus during routine activities and the need to intentionally bring herself back to the present moment. Cedar suggested that the practice of noticing when the mind wanders and returning to the moment is itself meditation. They briefly discussed the concept that meditation involves recognizing distractions and refocusing, building a skill similar to physical exercise.

Self-Compassion and Healing Practices

Cedar and Vicky discussed practices for managing discomfort and building inner safety, emphasizing the importance of listening to one's body and allowing it to express feelings naturally. Cedar introduced a self-compassion meditation, guiding a process of visualizing love and compassion. They also discussed the value of adapting healing routines to personal needs and the significance of supporting oneself rather than immediately fixing issues.

Module 5: Adapt

Meeting Summary

Quick recap

Cedar led a meeting focused on breath awareness and posture, guiding participants through a series of somatic practices and meditation exercises to explore the vagus nerve and natural breathing patterns. The discussion then shifted to the concept of adaptation, using metaphors to illustrate how both environmental changes and personal evolution are essential for continuous adjustment. The conversation ended with practical examples of adaptation in daily life, including the use of adaptive devices and the importance of finding balanced approaches to recovery, with Cedar assigning homework related to posture and breath awareness.

Next steps

Summary

Adapt Key Somatic Practice

Cedar led a meeting focused on the adapt key, which is the second-to-last key, and began with a somatic practice aimed at exploring the vagus nerve through breath and posture awareness. Participants were encouraged to notice their current breathing patterns, with Cedar noting their own tendency to hold the lower abdomen tightly while breathing primarily from the chest. The meeting was attended by Cedar, Vicki, and Sue.

Breath Awareness Meditation Session

Cedar guided a meditation session focused on breath awareness and body posture. They instructed participants to notice their natural breathing patterns and physical tension, particularly in the face, shoulders, and belly. Cedar then introduced a modified breath practice involving inhaling through the nose and exhaling through pursed lips, while emphasizing deep diaphragmatic breathing.

Breath Awareness and ADAPT Introduction

Cedar led a guided meditation focusing on breath awareness and posture, encouraging participants to notice how quickly tension can build and release with simple changes in breathing and body position. They then introduced the concept of ADAPT, using metaphors of water and echolocation to illustrate key principles, and mentioned that these metaphors would become more specific as the discussion progressed.

Adaptation: Evolution and Innovation

Cedar discussed the concept of adaptation, using metaphors of a bat sending out signals and a ship navigating the ocean to illustrate the importance of continuous adjustment and monitoring. They explained that adaptation has two definitions: changing the environment to suit one's needs and evolving in response to environmental changes. Cedar also highlighted how adaptive devices, initially created for disabled individuals, have become mainstream and emphasized the creative potential of disability in driving innovation.

Adaptive Living and Personal Growth

Cedar discussed the importance of adapting to circumstances, particularly for those with disabilities or chronic illnesses. They emphasized that adaptive devices and changes in routine can be beneficial, not a sign of giving up. Cedar shared their own experiences with using a stool to bake and traveling in a wheelchair. The group discussed various ways to adapt, including exercise, breath work, and red light therapy. They also talked about the challenges of societal expectations around disability and the importance of finding a balanced approach to recovery. Cedar assigned homework to notice posture and breath, and to consider adapting daily routines.

Meeting Summary

Quick recap

Cedar led a practice and discussion call focused on vagal toning exercises and somatic practices, emphasizing gentle approaches and sharing personal experiences about adaptation and recovery. The group discussed individual experiences with somatic work and explored different body cues for release, followed by plans for breakout room sessions to share adaptations and areas of stuckness. The conversation ended with discussions about balancing routines with variety and joy, including location-specific rhythms and self-care practices, along with schedule changes for the final program week.

Next steps

Cedar: Send out reminders about the schedule changes for the last week (bonus call moved to Monday night, regular call on Thursday).

Summary

Vagal Toning and Adaptation Practices

Cedar led a practice and discussion call for the Key of ADAPT, focusing on vagal toning exercises and somatic practices. They emphasized the importance of gentle and safe practices, particularly for those with sensitive systems. Cedar shared personal experiences of adaptation, including a significant career change due to health reasons and shifting their attitude towards work stress. They also discussed the process of stabilizing and expanding in the context of recovering from chronic fatigue, highlighting the concept of adapting the nervous system's response to certain activities through positive reinforcement.

Somatic Experiences and Adaptations

The group discussed personal experiences with somatic work, with Dani and Sue sharing that they don't yawn during releases but instead experience muscle softening and tingling. Cedar acknowledged that different people have different body cues for release and encouraged participants to learn their own unique responses. The conversation ended with Cedar explaining that breakout rooms would be used for a 12-minute session where participants would have 4 minutes each to share about adaptations that helped them and areas where they feel stuck, with the option for brainstorming if desired.

Balancing Routines with Joy and Nourishment

Cedar discussed the importance of balancing daily routines with variety and joy, emphasizing the need to listen to what is nourishing in the moment rather than following a strict checklist. They suggested creating categories for different types of supportive practices and incorporating time for joy and fun. Dani shared her struggle with maintaining a daily routine due to caring responsibilities, which she found particularly challenging and dysregulating.

Routines, Rhythms, and Self-Care

Cedar discussed the concept of how routines and rhythms are tied to specific locations, using personal examples to illustrate this connection. They suggested focusing on self-care and finding ways to incorporate practices that promote well-being in different settings. Cedar also introduced the song "Born of Water" for the class, explaining its origins and inviting participants to sing along. They concluded by expressing gratitude to the participants and announcing schedule changes for the final week of the program, including a bonus call moved to Monday night and the regular call set for Thursday.

Module 6: Hope

Meeting Summary

Quick recap

Cedar began The Key of Hope call with a somatic practice focusing on breath awareness and guided meditation, then discussed the concept of hope as an action-oriented openness to change rather than a warm feeling. The session explored how to reprogram mental filters and mindset through positive experiences, while addressing the challenges of managing expectations and hopes around chronic illness. Cedar introduced the concept of "shadow keys" of hope, including toxic positivity, and concluded by assigning daily practices and discussing upcoming sessions.

Summary

Breath Awareness Somatic Practice

Cedar began the first call of "The Key of Hope" series with a somatic practice focusing on breath awareness, guiding participants to notice sensations of inhale, exhale, and the pauses between breaths. Cedar guided a meditation exercise focused on observing the natural rhythm of breathing, comparing it to the flow of a river and the innate wisdom of the body. They encouraged participants to feel this wisdom, like the sap in a tree or the natural direction of water, and to notice any sensations connected to it. The meditation concluded with a suggestion to gently open their eyes and return to a wakeful awareness.

Hope as an Action and Practice

Cedar discussed the concept of hope, defining it as an openness to the possibility of change rather than a warm, fuzzy feeling. They emphasized that hope is an action that allows for exploration and engagement with new possibilities, and shared a quote by Mariame Kaba describing hope as a discipline. Cedar explained that hope is essential for making changes and is a key that opens the door to other transformative practices.

Hope and Brain Reprogramming

Cedar discussed the importance of choosing hope, especially in situations without clear evidence of improvement, using Miriame Kaba's work on prison abolition as an example. They introduced the concept of "if-firmations" as a way to gently invite positive possibilities into one's day, contrasting them with traditional affirmations. Cedar also explained how confirmation bias and the reticular activating system function as mental filters, highlighting their role in reinforcing existing beliefs. They emphasized that these filters can be reprogrammed to support new beliefs and healing, which is a key element of brain retraining in chronic illness recovery.

Mindset Reprogramming Through Positive Focus

Cedar discussed a technique for reprogramming one's mindset by focusing on positive experiences and reinforcing them mentally. They assigned the group to practice this by pausing to acknowledge and appreciate positive moments throughout the week.

Embracing Positivity Amid Challenges

Cedar discussed the importance of recognizing and savoring positive moments, emphasizing that enjoying small pleasures like eating an orange does not negate the reality of difficult situations. Cedar explained that focusing excessively on symptoms can be a survival mechanism and suggested practicing brain retraining by redirecting attention away from negative thoughts. Sue expressed difficulty staying present and described symptom-focused thinking, while Cedar encouraged redirecting attention to more positive aspects. Deborah mentioned concerns about expressing positivity in front of others who might not understand her situation.

Chronic Illness Expectations and Realities

Deborah and Cedar discussed the challenges of managing expectations and hopes around chronic illness, highlighting how others' well-meaning comments can sometimes feel harsh or disconnected from the individual's experience. Cedar explained how such comments often stem from a fear of illness and a desire for control, while Deborah shared her struggle to shift away from an internalized mindset focused on recovery to one that embraces living with current symptoms. Both emphasized the importance of setting realistic, attainable hopes and the need to validate personal goals beyond the idea of full recovery.

Marginal Gains and Shadow Keys

Cedar and Sue discussed the concept of marginal gains, which Sue learned from a children's book about an Olympic table tennis player. She explored how small improvements in various areas can add up to significant overall benefits, rather than relying on a single solution. Cedar then introduced the topic of "shadow keys" of hope, explaining that they represent situations where people think they have something (like hope) but actually don't, often due to issues with self-worth. The specific shadow key they discussed was toxic positivity.

Understanding Hope and Recovery

Cedar discussed the distinction between toxic positivity and genuine hope, emphasizing that toxic positivity ignores difficult emotions by focusing only on positive feelings, which can lead to a push-and-crash cycle. They highlighted the limitations of brain retraining programs when not rooted in bodily awareness, explaining that addressing the nervous system through bodily practices is crucial for recovery. They also gave a metaphor for brain retraining of a train that we can get off as soon as the doors open and choose to go a different way. Cedar shared metaphors for hope, including early spring flowers and archery, and assigned daily practices such as savoring positive experiences, creating an evidence list, and visualization. They reminded the group about the upcoming Thursday class and final session the following week.

Meeting Summary

Quick recap

Cedar and Vicki engaged in a guided meditation exercise and discussed its purpose for promoting relaxation and self-awareness, noting this was their second-to-last live call. They explored Vicki's progress with a meditation and embodiment program, addressing challenges around balancing learning desires with present moment awareness and time management. The conversation concluded with discussions about structuring daily routines, incorporating mindfulness practices, and the differences between hope and optimism, with plans to continue their discussions in upcoming sessions.

Summary

Guided Meditation and Self-Awareness

Cedar guided a meditation exercise involving visualization and breath awareness, exploring different scenarios and noticing physical and emotional changes. They then discussed the purpose of the exercise, which was to promote relaxation and self-awareness. Cedar mentioned that this was their second-to-last live call, and invited Vicki to share any thoughts or questions she might have after watching the recordings.

Balancing Presence and Learning

Vicky and Cedar discussed Vicky's progress with the 5 Keys program, where she noticed improvements in energy levels and a connection with the exercises. Vicky expressed a need to focus on the present moment rather than taking on additional commitments, acknowledging her tendency to overcommit and rush through tasks. Cedar emphasized the importance of taking time with somatic work and finding a personal timeline that allows for meaningful engagement without rushing. Both discussed their shared challenge of balancing their desire to learn with the need for presence and space in their practices.

Balancing Energy and Time Management

Cedar and Vicky discussed the challenges of balancing mental and physical engagement, with Vicky expressing a strong desire to learn and grow while acknowledging her current limited capacity. They explored the importance of tuning into one's energy and timing for making decisions, with Cedar suggesting that being more embodied can help in discerning the right path. Vicky also shared her struggle with managing her time effectively despite having fewer commitments, and Cedar recommended establishing routines and touchpoints throughout the day to better organize her schedule.

Balancing Routines for Energy Management

Cedar and Vicky discussed the importance of structuring daily routines, particularly for managing energy and stress. Cedar suggested incorporating regular pauses or practices throughout the day for nervous system regulation, while Vicky shared her current routine of morning and afternoon practices but expressed interest in adjusting them for better balance. They explored the idea of integrating more playful and adventurous elements into self-care routines, with Vicky mentioning her love for travel and unpredictability. Cedar emphasized the value of aligning activities with personal energy rhythms and suggested being open to adjusting routines to prioritize fun and enjoyment.

Mindfulness and Journaling Integration

Vicky and Cedar discussed incorporating mindfulness practices into daily routines, emphasizing the importance of mixing predictability and novelty to keep the nervous system engaged. Vicky expressed a desire to integrate journaling into her routine, acknowledging its potential to access deeper wisdom but noting challenges with energy and time management. Cedar encouraged Vicky to prioritize journaling, suggesting it could be done first thing in the morning, and emphasized that the practices should be adapted to suit personal needs and preferences.

Hope, Optimism, and Wellness Strategies

Cedar and Vicky discussed the differences between hope and optimism, with Cedar explaining that hope is more active and involves taking steps towards positive outcomes, while optimism is more passive. They explored how brain retraining can be powerful but also potentially lead to toxic positivity. Vicky shared her personal experiences with managing chronic illness and the challenges of balancing authenticity with hope. Cedar emphasized the importance of addressing both mental and physical aspects of wellness, introducing the concept of "safety" with four pillars: signaling safety from the bottom up and top down, removing internal and external threats. Vicky expressed a need to focus more on somatic, or body-centered, practices to reconnect with her physical self. They agreed to continue their discussion in their upcoming one-on-one sessions, and Vicky confirmed her intention to attend the next group call on Thursday.

Meeting Summary

Quick recap

The group began by conducting a tapping practice as part of their Five Keys program. Cedar led discussions on using EFT techniques to address emotional and physical symptoms, emphasizing the importance of present-moment calming practices and the role of hope in surrender. The conversation ended with Cedar introducing concepts around recovery and healing, including upcoming courses and encouraging participants to continue using the tools learned beyond the weekly coaching calls.

Next steps

Summary

Daily Somatic Practice and Tapping

Cedar led a tapping practice as part of their Five Keys program, focusing on hope and surrender, and planned to discuss questions about the key and do a checkout circle. Cedar also mentioned having a few announcements and promised to sing their closing song.

EFT Tapping for Hopelessness Relief

Cedar led a discussion on using EFT (Emotional Freedom Technique) and Faster EFT to address feelings of hopelessness and physical symptoms. They demonstrated a tapping practice that involves focusing on a belief or emotion, allowing it to intensify, and then shifting attention through various techniques like naming flowers, reciting the 7 times tables, or making silly faces. Participants reported significant reductions in the intensity of their feelings, with some experiencing a drop from 8 to 3. Cedar emphasized that these techniques can be used in the moment to disrupt thought loops and physical symptoms, and they encouraged seeking out trained practitioners for deeper work.

Mindfulness Practices and Resistance

Cedar and Vicky discussed the challenges of practicing mindfulness, especially during intense emotions. Cedar suggested using practices like tapping or leaving reminder notes to break out of negative thought patterns. Sue shared her experience of feeling resistant to letting go of thoughts, fearing they were ignoring underlying issues.

Understanding Personal Pain and Hope

Cedar discussed the importance of acknowledging and validating personal pain while also addressing the nervous system's tendency to perceive certain issues as survival threats. They emphasized the value of present-moment calming practices to create safety and release the urgency around non-urgent matters. Cedar also touched on how hope can lead to surrender and the acceptance of the current state as perfect, despite the desire for problem-solving and visible results. They concluded by inviting further clarification on a question about the life of someone with a developmental disability, indicating that more discussion was needed on this topic.

Healing and Growth Through Surrender

Cedar led a discussion on recovery and healing, emphasizing the importance of self-worth, desire versus resistance, and surrender. They introduced the concept of preparing the soil for healing, using gardening as a metaphor. Cedar announced upcoming courses, including an expansion class and a 30-day somatic daily practice. Participants shared their key takeaways from the class, including practices like vagal nerve exercises and acceptance. Cedar encouraged attendees to continue using the tools and concepts learned beyond the weekly coaching calls and offered support through WhatsApp and Facebook groups.