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Sam Kalawart with The Healing Space
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sam_kalawart
➡️Follow my journey for more restorative welln ➡️Follow my journey for more restorative wellness + self-care support!🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️All of these small swaps over time will l ✨⬇️All of these small swaps over time will lead to deeper restoration at all levels of the body and mind.  1. Work on your sleep hygiene to get more restorative sleep by limiting screen time before bed, taking an epsom salt bath at the end of your day, listening to pink noise, and eating a protein rich snack before bed. This will ensure you wake up feeling more refreshed!  2. Studies show that cortisol levels seem to decrease significantly after a short time of regular cold-water exposure. That cold exposure could be through a cold shower, cold plunge or face ice dunk. Stay consistent for 14-days and see how you feel. 3. Switching to restorative exercise like walking and pilates instead of HITT. Studies show that just 20min of walking can lower cortisol levels. The less stress you can put on your body the better, which means focusing on balance instead of extremes. Prioritizing rest when you need it, choosing to go to bed instead of watching more reality TV. Swapping coffee for green tea, etc.  Follow along for more self-care and restorative wellness tips!✨🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️With an already fragile and burnt out sys ✨⬇️With an already fragile and burnt out system, these health fads will leave you more depleted. It’s no surprise that women’s stress levels are at an all time high. As stress levels rise, hormones are disrupted, thyroid function is impaired and symptoms of dysregulation begin to arise. Why you should be avoiding these fads:⬇️ Low protein: A lack of proteins depletes the chemicals in the brain that control mood, appetite, and energy levels. Protein deficiencies have also been linked to depression, anxiety and ADHD. Low protein intake is a problem among any diet but after being vegan for 5 years, I found it difficult to get in enough bio-available protein. I was sensitive to soy (tofu/tempeh) and cant eat gluten (seitan) which limited my options. It may work for some women, but supplementing will likely be needed to fill in the gaps. Coffee on a empty stomach: Coffee is not only acidic, so it’s hard on our stomach in the morning, but it literally causes our bodies to go into a stress response, to shoot out cortisol, and to put us in a fight-or-flight state. Intermittent Fasting: Though it may be beneficial for some, fasting for most women will increase cortisol and put excess stress on your nervous system. This can also lead to binge eating for those with a history of disordered eating. I recommend a 12-13 hour overnight fast max for women’s health. • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️Follow along @sam_kalawart for more tips! ✨⬇️Follow along @sam_kalawart for more tips! Once your face is submerged in the cold water, nerves in your face are stimulated, sending a message to your vagus nerve. This tells the parasympathetic nervous system to “kick into gear,” which entails calming your body so it can relax. This nervous system regulation practice also brings you back into the present moment, connecting you to your body and reminding you that you are safe.  ➡️Repeat 3-4 times as needed until you feel more calm.🙏🏼 Cold showers are also a great way to activate the vagus nerve which will leave you feeling grounded.  In the moment, it can feel shocking but all the feel good endorphins released leave you feeling incredible afterwards.  If you struggle with daytime fatigue this is also a way to instantly energize the body and mind without the need of caffeine.  This is truly a fast acting anxiety relief tool. Let me know if you try it out in the caption!✨🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️A grande PSL at starbucks has 50grams of ✨⬇️A grande PSL at starbucks has 50grams of sugar🤯 Just a few reasons this is harmful for your nervous system first thing in the AM: ❌Increases sugar cravings throughout the day ❌Impairs cognition and memory ❌Contributes to heightened anxiety and depression This easy at home alternative is refined sugar free and has no added fillers or artificial flavors.👏🏻 Add a few Tbsp to your favorite organic espresso or coffee drink and enjoy!🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️Dry brushing has been a part of my mornin ✨⬇️Dry brushing has been a part of my morning routine for the last 5 years and I always look forward to a few minutes of this self-care practice each day.  A few tips I’ve learned over the years:  * Use a brush with natural fibers: The one I recommend is linked in my Amazon Favorites!  * Do it in the AM before jumping into the shower * Use light pressure  * Brush upwards towards your heart  * Moisturize with coconut oil, ghee or tallow afterwards  Head to the “links” highlight for more of my favorites for sell-care and overall wellness! And follow along for more self-care encouragement!✨🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️Gratitude Journal + tea linked in my Amaz ✨⬇️Gratitude Journal + tea linked in my Amazon store! Anxiety can instantly be shifted by incorporating small self-care practices throughout your day.  As a mom to a very busy toddler, I often only have a few minutes to shift my state if I’m feeling overwhelmed.  These are just a few of my favorite ways to instantly shift out of anxiety and back into a state of calm, connection. And don’t forget the power of simply breathing through your nose with an extended exhale🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️During the week, I focus on high protein, ✨⬇️During the week, I focus on high protein, plant forward meals and snacks.  Then on the weekends, I allow myself more flexibility.  I don’t track macros or calories and instead honor what my body is intuitively craving.  By keeping all meals/snacks protein packed, my sweet cravings have naturally lowered.🙏🏼 Making it easy to say no to processed foods and treats.  But I truly believe in the 80/20 rule when it comes to eating to ensure you don’t feel deprived.  So I’ll allow myself the occasional indulgence or side of fries on the weekends.👌 Eating a variety of whole foods and bioavailable animal protein, makes me feel my best so those are the foods I crave the most!  Not only that, but protein forward meals and snacks keep blood sugar balanced which lowers cortisol the stress hormone. Ensuring you feel more calm through the demands of your busy day.  Can’t wait to share more tips to ensure eating this way feels effortless to you too!🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️Spiritual warfare, demonic possession, fr ✨⬇️Spiritual warfare, demonic possession, freedom from intrusive thoughts, new age deception, psychedelics, and MORE on this week’s episode with Alex Liu. I’ve been going through a season of strong spiritual warfare. No longer relying on my own strength but His strength and guidance. In this weeks episode I’m talking to Alex who also was freed from the deception of the new age. He talks about his own spiritual warfare after choosing to be in relationship with Jesus. Because we are spiritual beings in a physical body. There is quite literally a battle for our souls. And walking this narrow path is never easy. I’m so excited for you to hear this powerful testimony! Head to my bio to listen on Apple, Spotify or YouTube now!✨🎧 VOICE CREDIT: @havvaofficial . . #christianity #jesus #christian #bible #god #faith #jesuschrist #church #christ #love #prayer #gospel #bibleverse #holyspirit #godisgood #pray #truth #hope #scripture #blessed #worship #biblestudy #grace #amen #religion #jesussaves #believe #jesuslovesyou #peacewithin #newagetojesus
✨⬇️I’ve been using these bulbs for 3 years ✨⬇️I’ve been using these bulbs for 3 years almost daily and they are still going strong!  More on why I use these lights for my overall health and well-being:  In a nutshell, red light therapy stimulates mitochondria, those cellular powerhouses, and supercharges the production of ATP, the vital energy our cells rely on to perform at their best.  The wavelengths of light are known to have anti-inflammatory and regenerative effects on tissues according to current research. I developed mothers tendinitis in my wrists after having Eastwood and constantly picking him up and down. Using the red light therapy after a few weeks made a SIGNIFICANT difference in the pain I was feeling. It’s also incredible for your face!⬇️ Since red light therapy restores cellular function, collagen production is also increased. As a consequence, individuals who regularly use red light therapy report that not only do they feel better and heal faster, but their appearance is more youthful and refreshed. 🔗Head to the Amazon Store link in my bio to check out the Ruby Lux bulbs I’m using in this video!✨🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️These will keep your blood sugar balanced ✨⬇️These will keep your blood sugar balanced between meals which will lower cortisol (the stress hormone) In a mixing bowl combine all ingredients:  •1 cup all natural peanut butter •2 cups sprouted oats (easier on digestion) •3-4 Tbls of honey •4 Tbls of @vitalproteins collagen powder (linked in my Amazon store in bio!) •1 cup mini-chocolate chips •1 tsp of sea salt •1 Tbls of chia  •1 Tbls of flax •1 Tbls of hemp •Dash of cinnamon Mix with your hands and form into 13-14 balls. Store in your fridge for a week (if they last that long!)😋 These superfood energy bites will also⬇️ •Increase protein intake  •Curb your sweet cravings   Increasing my protein intake through each meal + snack by getting enough bioavailable protein has been a game changer for me in balancing my hormones and lowering adrenaline.  Enjoy!✨🤍 • • • • #betterhealth #functionalmedicine #holisticlifestyle #healthybody #naturopath #integrativehealth #healthcoach #healthymind #wellnessjourney #healthandwellness #instafit #instafitness #instahealth #lifestyl #twelveskip #wellnesshappy #naturopathicmedicine #naturopathicdoctor #healthyliving #cleaneating #nervoussystemregulation #nervoussystemhealth #nervoussystemreset
✨⬇️In today’s episode you’ll get to hear ✨⬇️In today’s episode you’ll get to hear @alexliufilms powerful testimony from bondage to his past trauma and the new age to freedom in Christ. This was such a inspiring story and I cannot wait for you to hear it!🎧 The new age opens spiritual doors leaving us vulnerable to dark entities to come in and slowly destroy our lives. The worst part is so many are being deceived in the new age as Alex and I were. Making us believe that we could be “healed” by practices like: •Psychedelics (aka plant medicine) •Crystals •Reiki •Chakra balancing •Astrology •Yoga •Angel/tarot cards •Manifestation •Spirit guides •Enneagram •Shamans/Spiritual “healers” •Channelers ….the new age list is endless. And the Bible is clear that the enemy disguises himself as a “angel of light” which is why so many fall under this deception. Alex was seeking the ultimate truth on his healing journey and Jesus met him in a unexpected and supernatural way. Showing him once and for all the one true healer, God. And from there the scales on his eyes were removed and received the peace and love he’d been searching for his entire life. Listen to the @soulfullwithsam podcast now on Apple or Spotify (linked in my bio) and be sure to follow the show for weekly episodes of Soul nourishment!🤍 . . #christianity #jesus #christian #bible #god #faith #jesuschrist #church #christ #love #prayer #gospel #bibleverse #holyspirit #godisgood #pray #truth #hope #scripture #blessed #worship #biblestudy #grace #amen #religion #jesussaves #believe #jesuslovesyou #peacewithin #newagetojesus
✨⬇️Comment 🙋🏼‍♀️ for a 7-day FRE ✨⬇️Comment 🙋🏼‍♀️ for a 7-day FREE trial of my nervous system healing membership! Consistency with these practices are key which is why I have a living library of sessions to keep you on track!🤍 • • • #traumahealing #traumarecovery #trauma #mentalhealth #traumainformed #ptsd #mentalhealthawareness #selfcare #healingtrauma #traumatherapy #traumasurvivor #anxiety #emotionalabuse #therapy #mentalhealthmatters  #mindfulness #ptsdrecovery #innerchildhealing #selfhealers #emotionalhealing #depression  #nervoussystem  #nervoussystemregulation #pain #breathwork #polyvagaltheory #stressmanagement
✨⬇️The problem is that many of us have been ✨⬇️The problem is that many of us have been living with these symptoms for so long, they become our default state.  Our body gets used to operating within this heightened state of hypervigilance and slowing down feels “unsafe” to the body. Thankfully, you can slowly begin to heal your nervous system through a whole body approach.🤲🏻 Reprogramming your body to a state of safety, presence and restoration.  The first point to remember with this is that it won’t come from a pill if you want to heal at the root.  It also won’t come overnight.  It will take days, weeks, and months of CONSISTENCY. But you will be left with a nervous system that feels balanced, and at ease.🤲🏻 Need guidance on getting started?⬇️ Comment 🙋🏼‍♀️🙋🏼‍♀️ below and I’ll DM you the direct link to try out my Breath Membership with a 7-Day FREE trial!🤍 I will not be offering this 7-day free trial for much longer, so if you’ve been curious on how you can use Breathwork, journaling and the mind-body connection to heal then comment 🙋🏼‍♀️ below!✨⬇️ • • • #traumahealing #traumarecovery #trauma #mentalhealth #traumainformed #ptsd #mentalhealthawareness #selfcare #healingtrauma #traumatherapy #traumasurvivor #anxiety #emotionalabuse #therapy #mentalhealthmatters  #mindfulness #ptsdrecovery #innerchildhealing #selfhealers #emotionalhealing #depression  #nervoussystem  #nervoussystemregulation #pain #breathwork #polyvagaltheory #stressmanagement
✨⬇️All products linked in my Amazon Store fo ✨⬇️All products linked in my Amazon Store found in my bio! The SCIENCE: ➡️L-Theanine: “In one animal study, L-theanine significantly altered gene expression in the brain’s amygdala region, the area responsible for the fear and stress response, promoting relaxation in rats.  A promising animal study showed that animals treated with L-theanine, before the stress stimulus was applied, lowered the stress hormones and preserved cognition in the brain.” -Biotics research ➡️K6M Ashawagandha: “Ashwagandha seems to counteract our sympathetic nervous system and decrease the excessive release of stress hormones, helping our bodies to cope with stress and come back into balance. Best for those who often feel “tired but wired.” -Health Matters.org ➡️Magnesium L-Theronate: This form of magnesium Regenerates Brain Structures. A patented, bioavailable form of magnesium, developed by scientists at MIT, increases synaptic plasticity and reduces brain aging by 9 years.”  Magnesium L-Threonate may also help alleviate anxiety and stress by regulating the levels of neurotransmitters such as serotonin and norepinephrine, which are involved in the regulation of mood and stress responses.” -Science Direct This is not information to treat or diagnose anything so please do your own research and talk with your doctor before starting any new supplements! And remember➡️ Supplements are a great way to support your nervous system and fill in the gaps with your nutrition but that there is no such thing as a “Quick Fix” when it comes to healing your nervous system. It’s through consistency, daily self-care practices like journaling, breath work, prayer, stillness, time in nature, etc. that restore your nervous system over time. You can access a full living library of practices to support and restore your nervous system in my Breath Membership! P.S get a 7-Day FREE trial to experience it for a week before signing up!➡️📲
✨⬇️If you have a loud inner-critique, it’s ✨⬇️If you have a loud inner-critique, it’s time to begin reprogramming your inner-dialogue.  Replacing self-criticism with self-compassion can not only reduce the fight/flight response  Self-compassion offers you a safe pathway to explore your autonomic response patterns in the nervous system.  With this loving awareness, you can begin to see cues in the present time rather than through the lens of the past.  You begin to re-program that way you respond to everything and everyone in your environment  Along the way, reminding the nervous system that you are safe by not putting undue pressure on yourself.  Our thoughts are incredibly powerful, and by responding with self-compassion to yourself and others, you can begin to transform your internal landscape. Need more guidance?⬇️ I just released a Self-Compassion Practice in my Breath Membership! You will find a living library of over 50+ practices and workshops there to begin restoring your nervous system.🤍 Comment a 🙋🏼‍♀️🙋🏼‍♀️ below and I’ll send you the link to try it out with a 7-day FREE membership! • • • #traumahealing #traumarecovery #trauma #mentalhealth #traumainformed #ptsd #mentalhealthawareness #selfcare #healingtrauma #traumatherapy #traumasurvivor #anxiety #emotionalabuse #therapy #mentalhealthmatters  #mindfulness #ptsdrecovery #innerchildhealing #selfhealers #emotionalhealing #depression  #nervoussystem
✨⬇️In today’s world, it is a necessity to ✨⬇️In today’s world, it is a necessity to care consistently for your nervous system.  It affects not only your mental and emotional health, but studies show it has a direct connection to your physical wellbeing.  And chronic stress, child-hood trauma, metabolic disease, and untreated hormonal imbalances are the top risk factors for autonomic nervous system instability.  One of the fastest ways to begin healing this is through breathing techniques.  This is because deep breathing directly stimulates your vagus nerve which is one of the primary components of balancing the nervous system.  Functional breathing on a daily basis is foundational, which is learning to breathe slowly through your nose and exhale softly through your mouth.  This breath pattern will shut off the fight/flight/fear response and activate the nervous system’s healing response into all aspects of your being.  You can take this a step further with Circular, connected breathing. This 40-60min guided breathing session is always under the care of a trained facilitator and is a somatic modality to help liberate trauma and tension from the nervous system.  I teach both of these breath modalities in my monthly Breath Membership - Access now linked in my bio!🔗📲 Or you can try it out in August’s LIVE Online Breathwork workshop on Wednesday! Get all the details on joining through the link in my bio or comment below and I’ll DM you the link to join us LIVE or for the REPLAY!✨🤍 • • • #traumahealing #traumarecovery #trauma #mentalhealth #traumainformed #ptsd #mentalhealthawareness #selfcare #healingtrauma #traumatherapy #traumasurvivor #anxiety #emotionalabuse #therapy #mentalhealthmatters  #mindfulness #ptsdrecovery #innerchildhealing #selfhealers #emotionalhealing #depression  #nervoussystem
✨⬇️Trauma interrupts the ability to regula ✨⬇️Trauma interrupts the ability to regulate the autonomic nervous system.  But just as the brain has the capacity to rewire, the autonomic nervous system can also establish new patterns.  Shaping the system away from habitual survival responses into patterns of connection involves bringing mindful attention to practices that increase the capacity for staying anchored in the body’s rest/relax response.  Maintaining curious compassion during the process of healing your nervous system is key.  Because it was likely pushing, over-exerting, and demands that led to the nervous system burnout, it will take learning to slow down when possible to begin coming back into restoration.  Breathwork is a great place to start because it’s a tool that everyone can utilize, anywhere. It has the ability to dictly signal your brain that you are safe, and disarm the nervous systems old patterns of danger. I recommend starting off with guided practices, 10min of nasal breathing daily and 1 guided hour session each month. The daily practices create new cues of safety within, while the longer sessions help the nervous system to release trauma, constriction and stress.🙏🏼 This is why I have a FULL library of guided breath practices on my Breath Membership📲 If you’re ready to get started on the journey of restoring your nervous system, you can join me Wednesday at 6:45pm EST (+ REPLAY) for a full guided Breathwork workshop! You’ll be guided through practices to help create new patterns of safety and connection within your nervous system.🤲🏻 Comment a 🙋🏼‍♀️🙋🏼‍♀️ now, and I’ll send you the direct link to learn more + join!⬇️
✨⬇️The physiological effect of stress rang ✨⬇️The physiological effect of stress ranges far and wide.  The fear of the future, the regret and anger of the past, each thought we think, believe and repeat holds the power to induce a cascade of stress hormones that flood our body.  Not only that our daily demands, poor sleep, processed food, technology use, daily news, etc all add up to overwhelm an already stressed system.  And what happens when our brain is releasing all this excess cortisol/adrenaline (stress hormones) in response to "perceived threats" in our environment?⬇️ * A decrease in immune function  * An increase in auto-immune conditions * A increase in chronic inflammation and pain  * Digestive distress * Chronic migraines/headaches * TMJ * Back pain * High blood pressure * Anxiety * Depression  * ... the list is truly endless “The physiologic opposite of the well-documented fight-or-flight response, the relaxation response is elicited by practices including guided meditation, deep breathing and prayer and has been shown to be helpful in the treatment of these stress-related disorders.”-Benson-Henry Institute Actively reducing stress through guided breathwork, somatic practices, prayer, journaling, gratitude, etc. has become a non-negotiable in my life.  It's the same reason I eat whole foods and exercise DAILY because I know I'm preventing health related issues down the line and ensuring I feel my best. 👏🏻 These practices, like the ones I share here on my page have simply become a part of my routine.  Need some guidance and support?⬇️ I have an Online Workshops, next week Wednesday August, 16th at 6:45pm EST (REPLAY INCLUDED!) for you to begin the journey of restoring and healing your nervous system using guided practices.🤍 You can get all the details for this virtual workshop linked in my bio under LIVE EVENTS now!🔗🙏🏼 Follow along for more tips on regulating and healing your nervous system!✨
✨⬇️Continue switching your focus between the ✨⬇️Continue switching your focus between the area that feels good in your body and the area that is in pain.  This is the pendulation aspect of the exercise as you contract the discomfort and expand the area that feels good.  This is a great exercise to engage in if you have a particular part of your body in pain or if you are anxious and that has manifested as a physical symptom.  As you switch between the area that is in pain and the area that feels good, your anxiety should gradually ease as you acknowledge the anxiety but also acknowledge a part of the body that is working well for you.  You may want to slow down your breathing as you do the switching, breathing in through your nose to help give you that extra level and activation of your vagus nerve to help calm down.🤲🏻 If you need more guidance on this or want to soothe chronic pain caused by nervous system dysregulation, I have a Guided Somatic Tracking Practice in the Breath Membership for Chronic Pain that you can try out now with my 7-Day FREE Trial!🎉 Head to the link in my bio under Membership now to experience a full living library of guided practices for Nervous System Healing📲 And follow along for more tips on regulating and healing your nervous system!✨🤍 • • • #traumahealing #traumarecovery #trauma #mentalhealth #traumainformed #ptsd #mentalhealthawareness #selfcare #healingtrauma #traumatherapy #traumasurvivor #anxiety #emotionalabuse #therapy #mentalhealthmatters  #mindfulness #ptsdrecovery #innerchildhealing #selfhealers #emotionalhealing #depression  #nervoussystem  #nervoussystemregulation #pain #breathwork #polyvagaltheory #stressmanagement
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