Felt Sense Polyvagal Community

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Felt Sense Polyvagal Community Focusing is a contemplative practice that facilitates a state of integration between mind, emotion a

Breaking free from a dysfunctional family cycle isn’t as simple as just setting boundaries. It’s about reparenting yours...
25/11/2024

Breaking free from a dysfunctional family cycle isn’t as simple as just setting boundaries. It’s about reparenting yourself and unlearning patterns that were ingrained in you before you could question them.

When love and support felt conditional or out of reach, you may have learned to cope by people-pleasing or hiding parts of who you are. You know how overwhelming it is to carry the weight of family pain. On the outside, you may look fine, but inside, you’re fighting to believe you’re worthy, to trust yourself, and to silence relentless self-criticism.
These are struggles many others don’t quite understand, which is why I’m excited to tell you about the 𝗖𝘆𝗰𝗹𝗲 𝗕𝗿𝗲𝗮𝗸𝗲𝗿 𝗦𝘂𝗺𝗺𝗶𝘁: 𝗥𝗲𝗽𝗮𝗿𝗲𝗻𝘁𝗶𝗻𝗴 𝗢𝘂𝗿𝘀𝗲𝗹𝘃𝗲𝘀 (Dec. 9-12)!

This summit is by cycle breakers for cycle breakers, and our mission is to help you reparent yourself—to become who you needed when you were younger, so you can fully grow into who you’re meant to be.

Over 4 days, 20+ compassionate presenters will share honest approaches to help you remember, embrace, and become who you truly are. I’ll be presenting on Day 1: Transforming Trauma and Addiction Treatment with the Felt Sense Polyvagal Model, and can’t wait to share it with you.

You’ll also hear from some amazing experts, including:
Amy Marlow-MaCoy, Andrea Ashley, Ariell Murcko, Danu Morrigan, Evelyn Vieira, Jerry Wise, Karen C.L. Anderson, Krylyn Peters, Marnie Grundman, Melissa Short, Michelle Farris, Pi Venus Winslow, Renee Fleming, Sarah Harmon, Dr. Sharon Martin, Dr. Sherrie Campbell, Simona Vivi H, Stacy Hoch, Dr. Taylor Damiani, Tracy A. Malone, Wendy T. Behary

The best part? It’s totally free!
Get your free ticket for the Cycle Breaker Summit here!:
https://ug760cwolncb2hvt.krtra.com/t/7fdYupJRFLrK

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When clients give words to their addictions, especially those with serious drug, alcohol, and process addictions, a door...
20/11/2024

When clients give words to their addictions, especially those with serious drug, alcohol, and process addictions, a doorway of connection opens with us. Naming the struggle deepens our level of experiencing with them. Shame heals as it comes out of the dark. As clients become more present with us they begin to understand how absent they have been in their lives. They often do not understand in their conscious mind the relationship between stopping the addiction and becoming more present. It sounds obvious to us in our clear-headed thinking, but addiction involves numbing. As the brain rewires, home reduction brings connection, a moment of liberation from the chains of dissociation. The person experiences a precious kind of re-awakening. When people ask me why I do addiction work, these moments come to mind. They are truly amazing.

𝙏𝙧𝙚𝙖𝙩𝙞𝙣𝙜 𝙏𝙧𝙪𝙖𝙢𝙖 𝙖𝙣𝙙 𝘼𝙙𝙙𝙞𝙘𝙩𝙞𝙤𝙣 𝙬𝙞𝙩𝙝 𝙩𝙝𝙚 𝙁𝙚𝙡𝙩 𝙎𝙚𝙣𝙨𝙚 𝙋𝙤𝙡𝙮𝙫𝙖𝙜𝙖𝙡 𝙈𝙤𝙙𝙚𝙡
Chapter 9: Bringing the Model to Life: Going Deep and Thinking Big
𝘱.157

Order Your Copy Today:
https://janwinhall.com/book/

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14/11/2024
Register for the 𝗙𝗿𝗼𝗺 𝗦𝗶𝗹𝗲𝗻𝗰𝗲 𝘁𝗼 𝗦𝗲𝗹𝗳-𝗠𝗮𝘀𝘁𝗲𝗿𝘆 𝗦𝘂𝗺𝗺𝗶𝘁! I will be presenting on 𝗗𝗮𝘆 𝟮 - 𝘍𝘳𝘪𝘥𝘢𝘺, 𝘕𝘰𝘷𝘦𝘮𝘣𝘦𝘳 𝟣𝟧𝘵𝘩 🌟 Join me an...
12/11/2024

Register for the 𝗙𝗿𝗼𝗺 𝗦𝗶𝗹𝗲𝗻𝗰𝗲 𝘁𝗼 𝗦𝗲𝗹𝗳-𝗠𝗮𝘀𝘁𝗲𝗿𝘆 𝗦𝘂𝗺𝗺𝗶𝘁! I will be presenting on 𝗗𝗮𝘆 𝟮 - 𝘍𝘳𝘪𝘥𝘢𝘺, 𝘕𝘰𝘷𝘦𝘮𝘣𝘦𝘳 𝟣𝟧𝘵𝘩 🌟

Join me and other amazing speakers as we guide you to discover your voice, unlock your purpose, and step into resilience. This 𝙁𝙍𝙀𝙀 summit is packed with pre-recorded sessions, register now, and consider upgrading to the VIP option for exclusive content and tools to take your journey even further! 💫

Each day of the summit, you’ll receive access to 4 new video interviews featuring inspiring speakers, each sharing their transformative journeys and personal tools for growth.

This event runs from November 14th to November 20th...

𝙍𝙀𝙂𝙄𝙎𝙏𝙀𝙍 𝙉𝙊𝙒:
https://fromsilencetoselfmastery.com/register/?ims=plopl&utm_campaign=FromSilencetoSelfMastery&utm_source=OnlineMarketing&utm_medium=EmailorSocialMedia&utm_content=JanWinhall

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𝗙𝙧𝙚𝙚 𝙩𝙤 𝙟𝙤𝙞𝙣 🙂𝗘𝗠𝗕𝗢𝗗𝗜𝗘𝗗 𝗗𝗜𝗔𝗟𝗢𝗚𝗨𝗘 𝗦𝗘𝗥𝗜𝗘𝗦:‘𝗧𝗵𝗲 𝗣𝗼𝗹𝘆𝘃𝗮𝗴𝗮𝗹 𝗣𝗮𝗿𝗲𝗻𝘁’with 𝗚𝗲𝗼𝗿𝗴𝗲 𝗧𝗵𝗼𝗺𝗽𝘀𝗼𝗻Thursday 12pm-1pm ET on 𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿 𝟭𝟰, 20...
05/11/2024

𝗙𝙧𝙚𝙚 𝙩𝙤 𝙟𝙤𝙞𝙣 🙂
𝗘𝗠𝗕𝗢𝗗𝗜𝗘𝗗 𝗗𝗜𝗔𝗟𝗢𝗚𝗨𝗘 𝗦𝗘𝗥𝗜𝗘𝗦:

‘𝗧𝗵𝗲 𝗣𝗼𝗹𝘆𝘃𝗮𝗴𝗮𝗹 𝗣𝗮𝗿𝗲𝗻𝘁’
with 𝗚𝗲𝗼𝗿𝗴𝗲 𝗧𝗵𝗼𝗺𝗽𝘀𝗼𝗻
Thursday 12pm-1pm ET on 𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿 𝟭𝟰, 2024

𝗥𝗲𝗴𝗶𝘀𝘁𝗲𝗿 𝘁𝗼 𝗔𝘁𝘁𝗲𝗻𝗱: https://janwinhall.com/media/eds-george-thompson/

The process of deep listening may be thought of as the essential act of parenting, forming a neurobiological foundation for the child’s healthy development. While there are many other skills necessary for effective parenting, they are not nearly as effective without this foundational skill. From the perspective of Polyvagal Theory, developed by neuroscientist Stephen Porges, safety produced by deep listening evokes a state of relaxed, social engagement, the ventral vagal state that allows for connection, collaboration, creativity, learning, growth, health, and restoration.

Understanding the link between parent-child bonding and Porges’ polyvagal neuroscience of safety, threat, and connection can guide parents toward opportunities to deepen the parent-child bond, which in turn provides myriad developmental benefits for both the child and the parent. When a child feels that connection, it forms a foundation of love, safety, warmth, and care that lets them move into the world with confidence, wonder, awe, and joy. When the parent builds their ability to deliberately stoke such affiliation and affection, it offers them a feeling of completeness. Life for both parent and child becomes a celebration of goodness.

𝗔𝗯𝗼𝘂𝘁 𝗚𝗲𝗼𝗿𝗴𝗲

Dr. George Thompson is a child psychiatrist and founder of The Listening Parent Community (www.drgeorge.club), an online support for parents based on Polyvagal Theory, Dyadic Developmental Psychotherapy, and Thompson’s 30+ years’ experience. He specializes in the residential treatment of traumatized youth and polyvagal-informed crisis response. As Medical Director of crisis services for ReDiscover’s psychiatric urgent care center in Kansas City and two psychiatric residential programs in Kansas, he focuses on creating emotionally safe, curious, coherent, and collaborative healthcare cultures. As neuroscience lead for SonderWorx, he trains community responders in trauma-informed and nervous system-informed care. Additionally, as a certified DDP therapist, Dr. Thompson develops parenting strategies that nurture a child’s heart-felt knowledge that their lives matter to their families, community, and future generations, regardless of the challenges they have faced.

Dr. Thompson was appointed Chairman of the Polyvagal Institute’s board of directors in June 2024, and also serves as a core faculty member for PVI’s certificate course. He is Treasurer of the board of directors for the Kansas Chapter of the National Alliance for Mental Illness. He was on the board of the DDP Institute from 2014 to 2020, serving as Treasurer for that board as well.

Dr. Thompson is the co-author of Polyvagal Theory and the Developing Child as well as Working with Relational Trauma in Children’s Residential Care. He is working on a third book due in 2026, The Polyvagal Parent. He is a volunteer Clinical Associate Professor in the Departments of Psychiatry at the University of Missouri-Kansas City School of Medicine, where he teaches compassionate doctor-patient communication, and the University of Kansas School of Medicine, where he supervises adult and child psychiatry residents. Dr. Thompson’s research in medical education, particularly on medical professionalism, has been published in Academic Medicine and recognized with awards. He also teaches the Avatar® Course, promoting personal empowerment and compassionate service.

Website: https://www.georgethompsonmd.com/

LinkedIn: https://www.linkedin.com/in/georgethompsonmd

Instagram: https://www.instagram.com/georgethompsonmd/

Facebook: https://www.facebook.com/GeorgeThompsonMD

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I invite you to watch a FREE video I created, where I guide you through the 6 Steps of Focusing. This technique, develop...
24/10/2024

I invite you to watch a FREE video I created, where I guide you through the 6 Steps of Focusing. This technique, developed by my mentor Eugene Gendlin, helps clients connect with their body’s inner wisdom, paving the way for healing....
𝗪𝗮𝘁𝗰𝗵 𝘁𝗵𝗲 𝗙𝗥𝗘𝗘 𝘃𝗶𝗱𝗲𝗼 𝗻𝗼𝘄:
https://go.therapywisdom.com/t?orid=47823&opid=126

In this video, you’ll discover:
* How to empower your clients to access their felt sense.
* Insights into how interoception and neuroception function within the nervous system.
* The benefits of somatic therapy in helping clients feel safe and grounded.

With over 45 years of experience, I’m grateful to combine the latest in Polyvagal theory with practical techniques that can benefit both seasoned therapists and those just starting out. If you’re feeling overwhelmed by the complexities of trauma and addiction in your practice, you're not alone. Many clients struggle with deep-seated issues, often feeling trapped in cycles of self-harm and emotional distress. Traditional methods fall short in offering the relief they need. That’s where the Felt Sense Polyvagal Model comes in.

The free video is an intro to my BRAND NEW course with the Academy of Therapy Wisdom: Treating Trauma and Addiction with the Felt Sense Polyvagal Model. This course integrates somatic practices with insights from Polyvagal theory, helping your clients connect with their innate wisdom for deeper healing.

Here’s what you’ll learn in the course:
* How to see trauma-related behaviors as adaptive survival strategies.
* Practical tools to enhance client safety and connection.
* The application of the 6 Steps of Focusing to aid healing.

Imagine a future where your clients feel grounded and empowered to move beyond their trauma. This course is designed to equip you with the knowledge and skills to facilitate these transformations.

Let’s empower ourselves and our clients to break free from cycles of trauma and addiction. I hope you take advantage of these resources to enrich your practice and provide the care your clients deserve.

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I'm excited to announce 𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝘃𝗲 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻𝘀: 𝗛𝗲𝗮𝗹𝗶𝗻𝗴 𝗧𝗿𝗮𝘂𝗺𝗮 𝗮𝗻𝗱 𝗔𝗱𝗱𝗶𝗰𝘁𝗶𝗼𝗻 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝟮𝟬 𝗘𝗺𝗯𝗼𝗱𝗶𝗲𝗱 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲𝘀 𝗥𝗲𝘁𝗿𝗲𝗮𝘁, ...
22/10/2024

I'm excited to announce 𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝘃𝗲 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻𝘀: 𝗛𝗲𝗮𝗹𝗶𝗻𝗴 𝗧𝗿𝗮𝘂𝗺𝗮 𝗮𝗻𝗱 𝗔𝗱𝗱𝗶𝗰𝘁𝗶𝗼𝗻 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝟮𝟬 𝗘𝗺𝗯𝗼𝗱𝗶𝗲𝗱 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲𝘀 𝗥𝗲𝘁𝗿𝗲𝗮𝘁, with myself and Nancy Falls in beautiful Barbados from March 8-15, 2025! 🌴✨

This 7-night retreat, in partnership with Bespoke Treatment Barbados integrates the latest neuroscience from Polyvagal Theory and Gene Gendlin's Felt Sense to help those struggling with trauma, addiction, and troubling behaviors.

Through 20 embodied practices, you'll learn to manage emotions, build meaningful relationships, and live a life aligned with your values. Limited spaces are available, and includes a pre-retreat session with me! 💫

Plus:
* Swim with turtles in the crystal-clear Caribbean waters
* Ride/swim with horses in the sea
* Enjoy beach time, local food, and inclusive activities
* Deepen your connection to yourself and others

Please click to see full retreat schedule and details and to book your space and exploratory session:
https://www.bespoketreatmentbarbados.com/healing-from-trauma-and-addiction

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𝗙𝗥𝗘𝗘 𝗢𝗡𝗟𝗜𝗡𝗘 | OCTOBER 16-23𝗧𝗵𝗲 𝗦𝘁𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝗕𝘂𝗿𝗻𝗼𝘂𝘁 𝗦𝘂𝗺𝗺𝗶𝘁Jan Winhall presents "𝗧𝗵𝗲 𝗥𝗲𝗹𝗮𝘁𝗶𝗼𝗻𝘀𝗵𝗶𝗽 𝗕𝗲𝘁𝘄𝗲𝗲𝗻 𝗦𝘁𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝗧𝗿𝗮𝘂𝗺𝗮...
17/10/2024

𝗙𝗥𝗘𝗘 𝗢𝗡𝗟𝗜𝗡𝗘 | OCTOBER 16-23
𝗧𝗵𝗲 𝗦𝘁𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝗕𝘂𝗿𝗻𝗼𝘂𝘁 𝗦𝘂𝗺𝗺𝗶𝘁
Jan Winhall presents "𝗧𝗵𝗲 𝗥𝗲𝗹𝗮𝘁𝗶𝗼𝗻𝘀𝗵𝗶𝗽 𝗕𝗲𝘁𝘄𝗲𝗲𝗻 𝗦𝘁𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝗧𝗿𝗮𝘂𝗺𝗮 𝗮𝗻𝗱 𝗛𝗼𝘄 𝗦𝘁𝗿𝗲𝘀𝘀 𝗖𝗮𝗻 𝗯𝗲 𝗔𝗱𝗱𝗶𝗰𝘁𝗶𝘃𝗲" on Day 3.
Free Signup: https://janwinhallca--legendlife.thrivecart.com/stress-burnout-package-offer/

𝗙𝙧𝙚𝙚 𝙩𝙤 𝙟𝙤𝙞𝙣 - 𝗢𝗡 𝙁𝙍𝙄𝘿𝘼𝙔 🙂𝗘𝗠𝗕𝗢𝗗𝗜𝗘𝗗 𝗗𝗜𝗔𝗟𝗢𝗚𝗨𝗘 𝗦𝗘𝗥𝗜𝗘𝗦:𝗧𝗵𝗲𝗿𝗮𝗽𝗲𝘂𝘁𝗶𝗰 𝗣𝗿𝗲𝘀𝗲𝗻𝗰𝗲 & 𝗣𝗼𝗹𝘆𝘃𝗮𝗴𝗮𝗹 𝗧𝗵𝗲𝗼𝗿𝘆: 𝘗𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 & 𝘗𝘳𝘢𝘤𝘵𝘪𝘤𝘦𝘴 𝘧𝘰𝘳 𝘊...
15/10/2024

𝗙𝙧𝙚𝙚 𝙩𝙤 𝙟𝙤𝙞𝙣 - 𝗢𝗡 𝙁𝙍𝙄𝘿𝘼𝙔 🙂
𝗘𝗠𝗕𝗢𝗗𝗜𝗘𝗗 𝗗𝗜𝗔𝗟𝗢𝗚𝗨𝗘 𝗦𝗘𝗥𝗜𝗘𝗦:

𝗧𝗵𝗲𝗿𝗮𝗽𝗲𝘂𝘁𝗶𝗰 𝗣𝗿𝗲𝘀𝗲𝗻𝗰𝗲 & 𝗣𝗼𝗹𝘆𝘃𝗮𝗴𝗮𝗹 𝗧𝗵𝗲𝗼𝗿𝘆: 𝘗𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 & 𝘗𝘳𝘢𝘤𝘵𝘪𝘤𝘦𝘴 𝘧𝘰𝘳 𝘊𝘶𝘭𝘵𝘪𝘷𝘢𝘵𝘪𝘯𝘨 𝘌𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘛𝘩𝘦𝘳𝘢𝘱𝘦𝘶𝘵𝘪𝘤 𝘙𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱𝘴
𝘸𝘪𝘵𝘩 𝗦𝗵𝗮𝗿𝗶 𝗚𝗲𝗹𝗹𝗲𝗿
𝗙𝗿𝗶𝗱𝗮𝘆 𝟭𝟮𝗽𝗺-𝟭𝗽𝗺 𝗘𝗗𝗧 on October 18, 2024

𝗥𝗲𝗴𝗶𝘀𝘁𝗲𝗿 𝘁𝗼 𝗔𝘁𝘁𝗲𝗻𝗱: https://janwinhall.com/media/eds-shari-geller/

Therapeutic presence (TP) is a way of being that optimises the doing and techniques of therapy. Presence includes a balance between attunement with clients as well as with oneself. Therapeutic presence provides a neurophysiological sense of safety in clients that allows them to be seen, heard, understood, and “feel felt.”

In this conversation, Dr. Shari Geller will introduce an empirically validated model of therapeutic presence as a map to build and strengthen the skills of presence with clients and in life (Geller, 2017; Geller & Greenberg, 2002, 2012, 2022).

The neurophysiological principles to creating safety with therapeutic presence, based on concepts such as co-regulation and neuroception of safety stemming from Polyvagal Theory (Geller & Porges, 2014) will be discussed. Shari will offer an experiential practice for cultivating presence.

𝗔𝗯𝗼𝘂𝘁 𝗦𝗵𝗮𝗿𝗶

Dr. Shari Geller is an author, clinical psychologist, and certified Mindful Self-Compassion (MSC) teacher, offering training modules in therapeutic presence internationally as part of a longer-term vision of having presence be a foundational training across psychotherapy approaches. Shari co-authored the book, Therapeutic Presence: A Mindful Approach to Effective Therapeutic Relationships – 2nd Edition (2022) with Dr. Leslie S. Greenberg. Shari’s book: A Practical Guide for Cultivating Therapeutic Presence (2017), offers hands on tools and guidance for cultivating and strengthening presence in therapy. Shari is a co-editor on a new book: Grounding Self-Compassion in Psychotherapy (in press). Shari is part of the core faculty of the Self-Compassion in Psychotherapy (SCIP) certificate program and is Membership and Networking Committee Chair for the International Society for Emotion Focused Therapy (isEFT). Shari is the co-director of the Centre for MindBody Health, in Toronto, where she offers training, supervision and therapy in Emotion-Focused therapy (EFT) and Mindfulness and Self-Compassion modalities for individuals and couples.

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Attachment wounds and developmental trauma are often the root cause of many mental health problems, including: depressio...
18/09/2024

Attachment wounds and developmental trauma are often the root cause of many mental health problems, including: depression, anxiety, eating disorders, BPD, and addiction. Understanding attachment dynamics is vital for anyone working in the helping professions today.

For those of you who are curious about 𝗵𝗼𝘄 𝘁𝗵𝗲 𝗙𝗲𝗹𝘁 𝗦𝗲𝗻𝘀𝗲 𝗣𝗼𝗹𝘆𝘃𝗮𝗴𝗮𝗹 𝗠𝗼𝗱𝗲𝗹 𝗵𝗲𝗹𝗽𝘀 𝘂𝘀 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝗮𝗱𝗱𝗶𝗰𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗮𝘁𝘁𝗮𝗰𝗵𝗺𝗲𝗻𝘁 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗮 𝗽𝗼𝗹𝘆𝘃𝗮𝗴𝗮𝗹 𝗹𝗲𝗻𝘀, please join me here at...

💫 𝗧HE HOLISTIC ATTACHMENT SUMMIT 💫

𝗜’𝗺 𝗲𝘅𝗰𝗶𝘁𝗲𝗱 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗽𝗮𝗿𝘁𝗶𝗰𝗶𝗽𝗮𝘁𝗶𝗼𝗻 𝘁𝗵𝗶𝘀 𝘂𝗽𝗰𝗼𝗺𝗶𝗻𝗴 𝘀𝘂𝗺𝗺𝗶𝘁 𝘄𝗶𝘁𝗵 𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗲𝗻𝗱 𝗨𝗻𝗶𝘃𝗲𝗿𝘀𝗶𝘁𝘆 𝗶𝗻 𝘄𝗵𝗶𝗰𝗵 𝗜’𝗺 𝗮 𝗸𝗲𝘆 𝘀𝗽𝗲𝗮𝗸𝗲𝗿...

Other speakers include: Bessel van der Kolk, Stephen Porges, Pat Ogden, Richard Schwartz, and Dan Siegel - just to name a few!

Check out the full lineup and register here: https://bit.ly/JW-HAS2024

𝗧𝗵𝗲 𝘀𝘂𝗺𝗺𝗶𝘁 𝘄𝗶𝗹𝗹 𝘁𝗮𝗸𝗲 𝗽𝗹𝗮𝗰𝗲 𝗳𝗿𝗼𝗺 𝟮𝟴𝘁𝗵 𝗢𝗰𝘁 - 𝟭𝘀𝘁 𝗡𝗼𝘃 𝟮𝟬𝟮𝟰 𝗮𝗻𝗱 𝘁𝗶𝗰𝗸𝗲𝘁𝘀 𝗮𝗿𝗲 𝗙𝗥𝗘𝗘 𝗳𝗼𝗿 𝗮 𝗹𝗶𝗺𝗶𝘁𝗲𝗱 𝘁𝗶𝗺𝗲.

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