To see these offerings in a printable format, click here.

Please familiarize yourself with the intention of the group in the classroom on or here.

Session 1: Exploring Chapter 5, Revoking the Five Contracts of Anxiety
Focus: Exploring the roots of anxiety

An option for group resonance and discussion, created and offered by Jaya Manske


1. Take a moment to settle in and say hello (Timing: 1-2 minutes)

2. Choose someone to lead this session. We recommend a different person volunteer to lead each time. This person will track time and read aloud the instructions that follow (you may also pick 2 people, one to track time and another to read instructions). (Timing: 1 minute)

3. Check-in. Please go around the circle, giving each person an opportunity to share:
– One feeling and/or body sensation you’re experiencing

(Timing: 1 minute each, total 3-5 minutes)

4. Discussion (round 1) We ask you to try to make sure that everyone’s voice is heard; one way to do this is to make sure that no one speaks a second time before everyone has spoken or said that they are passing. If someone passes, check in with them after everyone else has shared to see if they would like to share before moving on.

For ideas about how to create a group where deep sharing is possible, please remind yourself of these guidelines.

Please share.

This week, we began exploring how anxiety can stem from either the PANIC/GRIEF circuit or the FEAR circuit.

What has been your sense of which circuit your experience of anxiety is rooted in? Is your body more responsive to needs/acknowledgment guesses about alarmed aloneness, shame, need for accompaniment, presence, love, emotional connection, etc.? Or is it more responsive to needs/acknowledgment guesses about safety, predictability, physical health and well-being, past danger, fear, terror, etc.?

(Timing: 10-15 minutes)

5. Please share (round 2):

What other roots of anxiety do you find for yourself? Explore in either smaller sub-groups, or as a whole group. What meaning do you make for yourselves? (see p. 93 in the workbook)

Worry About the Future
Being Torn Between Two Authorities
Do you Carry Someone Else’s Anxiety for Them?
Worry About Another Person
Anxiety About Anxiety

After sharing, if you feel vulnerable or if it would be supportive, ask your group/partner to share a need met and gift received from your sharing

(Timing 35-40 mins)

6. Closure: please close by having each person name a need met or a gift received after this discussion. You can read more about this practice here.

(Timing: 5 minutes)

The suggested format above is meant to create ease, however, your group might instead choose to structure your time around any of these activities or create your own:
1. Offer resonant empathy to each other, either in the whole group or in smaller sub-groups (you can use this resonant empathy circle format if you’d like)
2. Listen to one of the meditations from chapter 5 together and talk about what came up for you  – PANIC/GRIEF Circuit  | FEAR Circuit
3. Do one of the homework exercises suggested and discuss

Cell phone with Your Resonant Self Guided Meditations Audio Book

When we change how we speak to ourselves, we change how our brain works.


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Healing from Betrayal & Abandonment is Possible


Begin the journey of self-resonance by attending the FIRST CLASS FREE on May 31st: Clear Your Circuits - Write from Your Heart: learning the healing practice of resonant writing.

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