AIM April 2024 : simplebooklet.com

AlwaysDear Readers, April is Sexual Assault Awareness Month (SAAM) and Stress Awareness Month among manyother important recognition holidays. Our Prosecutor POV contributor Kathryn Marsh brings us a story all too common for SAAM.How do we define sexual assault and what to do if you think you’ve become a victim? Randall Hansen, Author and April’s contributor, shares Breath Work Basics for Healing and howbreathing exercises can relieve stress. Childhood emotional neglect is one of the most common micro-traumas that can be passed downfrom parent to child, if not addressed. Parenting POV contributor Tina Hamilton breaks downchildhood emotional neglect and how we can help ourselves and our children. Jennifer Chesak, our Psychedelics contributor, discusses generational trauma and the need forempathy and how psychedelics can assist. Kendra Petty, Author and this month’s contributor shares her personal story of complex traumaand resilience with her piece, “I Cannot Believe I’m Not Dead.” Trauma Educator Karen Gross brings us a fun activity about Art for Thought: breaking downcliches and idioms. As in every issue, we have our monthly AIM Playlist focused on Alpha Brain Waves Music tocalm stress along with my picks for children and adult books about mental health andcelebrating women. Plus, check out Joy Larkin's Twin Flame Reading to see what's in store foryou this April. Happy Reading!Lorilee BinstockAuthentic Insider | Page 02editor's noteLorilee BinstockEditor in Chief

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Internal Family Systems (IFS) Informed Psychedelic Assisted Therapy https://moxieschool.com/the-art-of-transformation/www.moxieschool.comheather@moxieschool.comConnect: The IFS Model (Internal Family Systems) is one of the fastest growing and most popularinterventions for working with psychedelics. Why? Because it's such a natural and effectivepairing for the material that expanded states naturally elicit. Fast track your opportunity to learn IFS by joining The Moxie School in this wildly exciting niche! If you want to learn IFS as it applies to expanded states, The Art of Transformation courseteaches effective methods to deeply anchor transformation in your clients. No matter whatstage of the process you are working: preparation, guiding, or integration, an IFS Informedapproach is key to supporting your clients in lasting transformational change. Lots of courses teach “about” psychedelic assisted therapy, this course teaches you the “how to” of doing interventions throughout psychedelic transformational work.Whether you are a therapist, coach, or guide - a medical professional, mental healthprofessional, or a mid-life career transition person - you are welcome! Bring your curiosity for IFS and your love for working with expanded states!LEARN MORETHE ART OFTRANSFORMAIONAll the detailsAuthentic Insider | Page 08

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Childhood Emotional NeglectPARENTING POVPARENTING POV“If you wantsomething to cryabout, I’ll giveyou something!”every human has experienced:Childhood Emotional NeglectThe #1 micro-traumaAdults reflectingon childhoodThere isn’t an adult I talk towho hasn’t heard thesewords – or some variation ofthese words – at some pointin their childhood. “Big girls don’t cry!”“Go to yourroom untilyou can stopcrying!”When we were growing up, there waslittle attention paid to the emotionalwelfare of a child. The focus was on physical well-being. Did they have food? Clothes? A roof over their head? Yes? Then “you’re fine.”“You’re fine.Brush it offand get on up.”Authentic Insider | Page 10Written By Tina Hamilton, The Healing Parent

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WHAT SOUNDS HARMLESS CAN ACTUALLY BE DETRIMENTAL“Be grateful”When I first read aboutthis form of childhoodemotional neglect, I wasshocked. “That’s emotional neglect?!”I remember thinking. “Ithought that’s just howkids were parented.”These statements sound harmless. They sound like anything any parent – especially anexhausted, overwhelmed parent – might say totheir kids. In fact, I’ve said some of these words myself.Psychologists and researchers now know, however,that when a caregiver fails to meet the emotionalneeds of a child, it can have detrimental effectson their mental health, both in childhood and laterin adulthood. “Be grateful,” we weretaught. “There arechildren out there whohave it far worse thanyou.”It has been coined childhood emotional neglect, andit is what I consider to be the most prevalentmicrotrauma that nearly every adult has faced intheir lifetime. Authentic Insider | Page 11

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It is important to note that there is a distinct differencebetween emotional neglect and emotional abuse. Emotional neglect is the “failure of caregivers to provideadequate emotional support, validation, and attention to a childor dependent adult,” while emotional abuse is the “deliberateact of emotional harm to another person.”In addition, there is a spectrum of emotional neglect thatranges from unintentional to purposeful. What I amreferring to in this article is the unintentional and subtle waysin which your emotional needs were not met in childhood.THE DIFFERENCE BETWEENEMOTIONAL NEGLECT & EMOTIONAL ABUSEChildhood emotional neglect is often not somethingthat is intentional, which is why many adults don’tidentify as having experienced trauma as a child. You could have had parents who were very lovingand kind, provided for you, and worked to createa happy and safe environment for you as a child.And yet, they could have struggled to meet youremotional needs.NOT IDENTIFIED AS TRAUMAAuthentic Insider | Page 12

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What I am referring to is the lackof emotional validation anddismissing feelings. This might sound like, “Oh, it’s notthat bad. You’re being dramatic,”or “You’re fine. You won’t evenremember this tomorrow.”None of this seems like something that could beconsidered traumatic, but it turns out has lasting consequences on theemotional development and well-being of a child. SIGNS OF CHILDHOODEMOTIONAL NEGLECTSIGNS OF CHILDHOODEMOTIONAL NEGLECTIf you experienced some degree of emotionalneglect as a child, you might have some of thefollowing signs:When a child does notreceive the emotionalsupport and attention theyneed, it will manifest in anumber of ways duringadolescence and later intoadulthood. So what does this type of childhood emotional neglect look like?This form of emotional neglect is the inability of a caregiver toconsole an upset child, and instead tells them to stop crying, or insome way minimizes their feelings – a common experience that mostreaders would resonate with. It is so subtle and intertwined inparenting strategies – especially those before the 2000’s – that itcould hardly be considered emotional neglect. Some adults may have also experienced a caregiver who was unableto provide them with adequate attention. This could look like havingparents who worked long hours or a caregiver who was unavailablefor deep conversations about what was happening in their child’s life. Out of touch with your emotionsPrimary emotion shown is angerUnable to express likes/dislikes,or speak up for yourselfPeople pleasing tendenciesDifficulty understanding others emotionsFear of emotions – yours and othersUnable to trust or rely on othersLack self-disciplineAddictive behaviorsAuthentic Insider | Page 13

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OH NO! I SAY THESE THINGS!OH NO! I SAY THESE THINGS!CHILDHOOD EMOTIONALNEGLECT AND PARENTINGCHILDHOOD EMOTIONALNEGLECT AND PARENTINGIf you experienced emotional neglect as a child (even subtly), youare likely triggered when your child has big emotions. You mightfind yourself wanting to make your child move through theemotions faster, mainly because your body is uncomfortable.In addition, you can’t teachwhat you don’t know, and sowithout your own emotionalawareness, you will be unableto fully support your child todevelop their own. If you are unable toprocess and allow your ownemotions to move throughyour body without stuffingthem down, you willunwittingly teach the samestrategies to your child.When you minimize theirdistress, saying things like“You’re okay, sweetie,” youare telling your child howthey feel, and if they don’tfeel okay, they will start toquestion their ownemotional awareness.Simply acknowledging your child’s emotions validates how they feel, and you will start to see that they will be able to move through the emotion quicker. In short, if you experienced childhood emotional neglect, you are morelikely to invalidate your own child’s emotional experiences simplybecause you are parenting the way you were parented – not becauseyou are a horrible parent!“You are really upsetthat I won’t let youhave cookies beforedinner. That’s reallyhard,”“It sounds like youare really angrywith your brotherright now. How canI help?” VALIDATE THEIR FEELINGSVALIDATE THEIR FEELINGSTake a deep breath. With your eyes closed, see if you find where in your body that urge sits. Itmight feel like tension in your chest or back, a knot in your stomach, or a lump in your throat. Feel into that tension. Explore it and get curious. Ask yourself if there is a message here foryou. Perhaps a fear or a warning of some sort. Imagine sending your breath to this tension, encircling it in an embrace, allowing the space toexpand. On your exhale, imagine breathing the tension out of your body. The next time you feel the urge to shut down your child’s emotions, try this:Then, when you are ready, come back to your childand simply validate their emotions. You might say,At this point in the article, if you are a parent, you might bethinking, “Oh no! I say these things!” This article is not intendedto scare you or make you question your parenting. Instead, allowthat newfound awareness to guide you in your interactionswith your children and deeper into your healing journey. BREAK THE CYCLEBREAK THE CYCLEAuthentic Insider | Page 14

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JJane went to the hospital. At the EmergencyRoom, she tried to explain what had happenedand why she was there. She broke down again.She was taken to another room, separate from thegeneral waiting room, and told that a sexualassault nurse would be with her soon. They askedher if anyone was with her or if she wanted to callher family. Jane didn’t want anyone with her yet.She needed someone who knew more than shedid to explain to her if what happened to her wasactually sexual assault before she told her parents. Some time later the nurse came into the roomand explained the sexual assault examination. Thenurse explained that first they would just talk andanswer questions, then there would be a head totoe external body examination followed by aninternal exam if necessary. The nurse explainedthat at each step of the examination, they wouldmake sure Jane was ready and wanted to proceedbefore moving on to the next stage of theexamination. Jane just nodded her head and said SEXUALASSAULT &HARASSMENT AWARENESSMONTHW R I T T E N B Y K A T H R Y N M A R S H ,P R O S E C U T O R ’ S P O VJane made it home. Her arms wrapped tightlyaround herself, just needing to hold herself togethera little longer. Once she made it inside, she collapsedon the couch, in shock, in pain, in disbelief. Whathad just happened to her? Pictures from the nightbefore kept flashing through her mind. What shouldshe have done differently? Was it her fault? Theimages started going faster and faster through hermind and Jane just needed to feel clean. She ran tothe shower and turned the water as hot as she couldstand it. Jane climbed in but the heat didn’t reallytouch her. She started shaking and collapsed to theshower floor and started crying. Her roommateheard her and came in to check on her. Jane sobbed,“I think I was raped.”The next couple of hours were just a blur. Janegoogled what is rape? How do you know if you wereraped? and What to do if you’re raped? Theinformation swirled around, and Jane just couldn’tprocess what to do. Her roommate finally convincedher to go to the hospital for a sexual assault exam toat least make sure she was ok, medically.Authentic Insider | Page 17Content Warning: This article contains references of sexualassault & abuse. Please continue reading with care.

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“ok.” The nurse asked a bunch of biographicalquestions – name, age, birthday, last menstrualcycle, last time she had consensual sex and more.Jane was able to answer all of the questionswithout a problem, until the nurse said “tell mewhat happened.” Jane froze. She didn’t know whatto say. She didn’t know how to explain that theboy from her sophomore philosophy class thathad seemed so smart and attentive had becomesomeone else entirely. She didn’t know how toexplain that although she had agreed to go backto his apartment, she didn’t think sex was going tohappen. Just that they would hang out. Would thenurse even believe her? Would anyone? Why hadshe been so foolish? Why did she go back to hisroom? She should have known better. Jane startedto panic. The nurse took her hand and told her to focus onher – together they worked through several boxbreathing exercises until Jane calmed down. Janeexplained “I went back to John’s room. We weresitting on the bed, watching a show and hangingout when he started kissing me. I kissed him back.”Jane remembered it had felt good. She really likedJohn. “John’s hands started moving under my shirtand then down my pants. I put my hand on top ofhis to stop his hand from moving farther but notnecessarily to stop kissing him. He shook my handoff of his and started pulling my pants down. Itried grabbing the top of my pants to keep themup, but he was stronger. I remember telling himstop. He paused and looked at me like I wasbeneath him. “What do you mean stop? I know youlike it, I know you want it.” I told him to stop againbut he didn’t.” Jane paused, she rememberedlaying there looking up at him thinking this can’tbe happening. “I tried to keep my legs together,but he was able to get between them anyway. Iremember him going down on me and then I justkind of froze. I remember staring at the picture onhis wall above his shoulder. I remember feelinghim inside of me and just wanting it to be over.”Jane didn’t know how long the sex actually lasted.The only thing that had kept her together duringthat time was staring at the picture trying todistinguish brush strokes. “He finished and I laidthere until he walked into the bathroom. Once thedoor closed, I got dressed and left.” The nurse thenasked specific questions about the sexual acts thatoccurred; if John wore a condom, if he ejaculated,and licking, biting, etc.. The nurse asked if she hadshowered or gone to the bathroom. Jane felt like ithad been wrong to take a shower, but she had justneeded to wash his touch off of her. Jane thenstood while the nurse took pictures of her body,again focusing on the wall to get through theexam. Jane hadn’t even known she had fingerprintbruises on her thighs until the nurse used a rulerand took pictures. After the visual exam andpictures were taken, the nurse had her lay downand started taking swabs everywhere Jane hadindicated John had licked and kissed and lastly itwas the internal examination where even moreswabs were taken. Finally, after almost threehours, the examination was done. Jane was givenmedications and warned they may make her feelnauseous. She was provided a referral to follow upwith her primary doctor. She was also giveninformation on how to report to law enforcement.She didn’t know how toexplain that although shehad agreed to go back tohis apartment, she didn’tthink sex was going tohappen. Authentic Insider | Page 18

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Jane drove home. She talked to her roommate,and she called her parents. Her Dad wanted to callthe police immediately, but Jane didn’t. Her Momsuggested she report the assault to her universityunder Title IX so she could at least make sure shedidn’t have to see John in class anymore and shehad access to services. Again, Jane hesitated. Shehad seen what had happened to other womenwho had made reports of sexual assault. She hadseen doubt cross people’s faces when they heardabout sexual assault complaints. She knew sheherself had judged other women based on theirreputation or what they wore. How could she havedone that? She wanted to apologize to everywoman she had judged harshly from the outside.Jane just wanted to feel like herself again. Shewanted to feel safe in her own skin. She wanted tohave never gone out with John. She wanted tonever know what rape felt like. That’s what Janewanted, but Jane’s wants had been taken from herlast night in John’s room. Now she just had todecide what she could live with.April is Sexual Assault Awareness Month (SAHM).Rape is rarely the person in the woods, or thepeeping Tom who breaks into a home. Sexualassault is most often committed by someone thevictim knows, like John. On College campuses,women experience two sexual assaults for every onerobbery. Women between the ages of 18-24 arethree times more likely to be sexually assaulted thanwomen in other age groups. Among undergraduatestudents, 26.4% of women experience sexual assaultvia physical force, violence or incapacitation fromalcohol or drugs. Only 20% of female students whoexperience sexual assault report to lawenforcement. (All statistics came from RAINN)This month, lets all work together to break thesilence around sexual assault. Look for a “Take Backthe Night” event near you or sponsor a “Take Backthe Night” event. Share education and resourcessurrounding sexual assault on social media, orthrough a community event, and start with beliefwhen someone shares their sexual assault with you.If you or someone you know needs support – contactthe National Sexual Assault Hotline 24/7 at 1-800-656-4673; chat online at online.rainn.org; DOD SafeHelpline at 1-877-995-5247; Support Group Chat forMale survivors at supportgroup.1in6.org.Women between theages of 18-24 arethree times morelikely to be sexuallyassaulted thanwomen in other agegroups. Authentic Insider | Page 19

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I Can’t Believe I’m Not Dead. Seriously, I cannot believe it! I have escaped death on anumber of occasions. It baffles me how many times I ended up in situations where Icould have or should have died, and I didn’t. In addition to all the near-deathexperiences, I have lived a lifetime of so much other trauma and tragedy as well. The absolute worst tragedy of my life happened when I was a child, when mybrother, who was my best friend, died. He was ten and I was eight when he waskilled in a tragic accident in front of me. He died protecting me and making sure Iwas safe. He died and I lived and for many years, I could not believe that he was dead,and that I was not. Written By Kendra PettyAuthentic Insider | Page 23

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My mother remarried, and she and her husbandstarted a church in our home that morphed intoan extreme religious cult, shutting us off fromthe real world for years and providing a haven foryet more abuse. Because my career was always my focusand because I gave it the utmost care, Ithought I was safe at work - until I was not.Now this may seem unbelievable to you,but it is unfortunately very real and verytrue. I took the #2 position under the CEOat a firm. As the Executive Vice President Ioversaw several of the companies thisgroup owned. As it turns out, unbeknownstto me, I had joined an organized crimestyle firm involved in many illegalactivities. That loss made my already mentally ill mothergo even madder. It made my dad leave us. Ideveloped survivors’ guilt and blamed myself formy brother’s death. Witnessing his violent deathgave me horrible night terrors that have lasted alifetime. His death also created an environmentof blame that my mother took out on me formany years. She was extremely physically,emotionally, and verbally abusive to me, and Iaccepted the abuse as my punishment for mybrother’s death. After high school I left Oklahoma, where I wasborn and raised and moved to NYC. I wasdetermined to leave the crushing traumasbehind me and build an amazing adult life formyself. As their illegal activities started to revealthemselves to me, things started to reallygo sideways for me at work, getting verystrange and scary. Then, my employer tried to kill me. Theyput poisons in my office, in my car, and inmy home. I was unknowingly inhaling thepoisons, wearing them on my clothes, andingesting them. The poisons made meextremely sick and led to several diseasesand illnesses that I have had to fight formany years. The experience of almost being killedscared me almost to death and led to meshutting down and living in solitude andextreme fear for years. I trusted no one andshut so many people out. I worked three jobs to put myself throughcollege. I finished college and focused onbuilding a career. I quickly climbed thecorporate ladder. I had put my life on anincredible track far from the tragedy and chaos. Ihad a successful career, and I thought my lifewould be smooth sailing from then on. But itwasn’t. That cycle of trauma started all overagain. Then, my employerThen, my employerThen, my employertried to kill me.tried to kill me.tried to kill me. I married a woman who I had no idea wasan addict -- an extremely abusive addict.She broke my bones on multiple occasions.I have scars all over me from her abuse.There were times I thought I might die ather hands. All the while I continued tobuild my career and move up the ladder,hiding from everyone the hell I was living inat home. Authentic Insider | Page 24

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Then, five years ago I hit a wall,hard. Almost being murdered willdo that to you. You know thesaying, sick and tired of being sickand tired? Well, that was me! I wassick of being afraid, I was sick of thedrama and trauma, and I was sickof being sick! I was done. I had to get to the bottom of whymy life continued to be a cycle oftragedy and trauma, so that I couldchange it. I started reading,learning, and digging in tounderstand how I could heal myselfand shift my life. I wanted to behappy, free of pain and drama. Idecided I did deserve happinessand most of all I deserved peace.Finally, and this is the most challenging for me, Istarted focusing on forgiveness. Forgiveness for allthose who had harmed me. And there have been somany. I am not 100% there yet. It is work I do everyday. My message to you is if you are on a merry- go-roundof trauma, heartbreak and loss, as I was, you can getoff of it. You can heal. You can find peace and joy. Youdeserve to NOT just survive in this life, you deserve toTHRIVE.Because I have survived so much, I know just howlucky I am. I am lucky not just because I survived aninsane mother, tremendous abuse, a cult, injuries,trauma, disease and sickness and attempted murder,I am lucky because I have learned how to THRIVE inspite of it all. If I can do it, you can too! Amongst the very long list of changes I made, hereare just a couple of the things that I did to heal.First, I started practicing gratitude on a whole newlevel. I had always been very grateful for my career andsuccess and never ever took any of that for granted,but I really ramped it up and started focusing ongratitude daily for all things in my life. Second, I started practicing openness and love, lettingmy walls down and letting people in, as hard as thatwas and still is to do, I continue to push myself toallow that in my life and in my heart. Authentic Insider | Page 25

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Does it sound odd talking about breath work when our breathing is handledautomatically via our autonomic nervous system?And that's exactly the point. Our breathing is automatic, yet we can control it as well.Thus, when we discuss breath work exercises, we are focused on breathing exercisesthat are consciously controlled by us -- and not automatic.Breath is essential to life, but we have found it also an essential tool for healing -- andone of the six healing modalities I discuss in my book, HEAL! Wholeistic Practices to HelpClear Your Trauma, Heal Yourself, and Live Your Best Life.Breath Work Basics for HealingThere's transformative power in performing various breathing exercises, including theability to alter your consciousness for healing. People often perform breath work toimprove mental, physical, and spiritual well-being.Many people find the idea of breath work as odd, since breathing is one of thoseautomatic functions (along with our heartbeat and digestion). Breathing is handled bya subconscious part of the brain called the medulla, which automatically controlsbreathing as well as heart rate and blood pressure.At its core, breath work is about taking control of our breathing, and is designed tobring a focus to our breathing, helping to focus the mind, calm our stress levels, lowerblood pressure, and bring balance to our bodies.Breath work practices have been used by people for thousands of years, and it hasroots in yoga. The basic idea of breath work is to release toxins and stress when youbreathe out and nourish your mind and body when you breathe in.By incorporating breathing exercises into your daily routine, you may be able to getrid of several pills and supplements you're currently taking, includingantidepressants, anti-anxiety pills, painkillers, statins, antiacids, sleeping pills, andmany more.Authentic Insider | Page 28WRITTEN BY DR. RANDALL HANSEN

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Improves Mood and Self-Esteem... and Healing. Breath work helps us improve our mood, build our self-confidence, enhance our self-image, and foster greater self-love... and push away negative thoughts and feelings.Scientific Benefits ofBreath WorkHelps Manage Depression. When breath work is combined with other healing methods,such as yoga or meditation, it can help alter your mood (toone of calmness), ground you, and assist in your gratitudepractice.Allows Us to Focus on Our Trauma. When we use breath work with intention to get into a relaxedstate of being, it allows us to examine our trauma from a safeplace. Furthermore, people can hire a breath work coach to helpwith advanced methods for healing.Reduces Stress and Anxiety. These structured breaths can help you take back control ofyour fight-or-flight response following stressful situations,bringing peace and calm.Helps Manage Pain. Breath work can help manage pain, especially chronic pain (whichmay or may not be caused by trauma); researchers have found thatthese breathing techniques help enhance feelings of relaxation,taking the focus away from the pain.Authentic Insider | Page 29

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Scientific Benefits of Breath Workcont.Boosts Health and Immunity. Because you bring in more oxygen when doing breath work exercises, you areactually contributing greatly to your overall health. Breath work alkalizes our bloodand calms our sympathetic nervous system, which can help lower our systematicinflammation.Lowers Blood Pressure. Using slow and deep breathing exercises helps activate your parasympatheticnervous system, which will help decrease your heart rate and dilate your bloodvessels, which then helps reduce your blood pressure.Improves Sleep. One of the most direct benefits of breath work is help with sleep. Studies showthat breath work is perhaps the best natural sleep aid, helping lower energylevels and reducing all the chatter in your brain.Helps With Digestion. If you struggle with digestive issues (including constipation, diarrhea, or IBS),breath work may help improve your digestion by getting more blood circulating(which actually helps improve ALL of your body's systems).Improves Focus and Creativity. Instead of popping a pill for focus, try breath work. Research shows that breathwork helps people with poor focus. Furthermore, because breath work helps youclear your mind and relax, it allows your brain to make new connections,increasing creativity.Enhances Spirituality. Using some of these breathing techniques can result in mystical experiences anddeep spiritual insights. The word "spirit" is derived from the Latin word spirituswhich literally translates to "breathing; breath; breath of a god."

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Deep Breathing. The simplest breathworktechnique involves inhalingthrough your nose for a countof four, holding it in for amoment, and then exhalingslowly out through your mouthuntil you've emptied all the airfrom your lungs.Basic Breath Work Techniques for BeginnersBox (Square) Breathing. Popularized by Navy Seals andthe military, it involves 4 x 4counts (like the perimeter of abox); inhaling through the nosefor a count of four, holding it inyour lungs for a count of four,exhaling through the nose for acount of four and then holdingagain for a count of four.Holotropic Breath WorkUses breathing patterns that take you to analtered state of consciousness, where you canaddress your physical, emotional, and spiritualpain. The goal here is to breathe rapidly toinduce an altered state, with holotropicmeaning "moving toward wholeness in oneself."(Created by transpersonal Czech psychiatristsStan and Christina Grof.)Conscious Energy Breathing. This practice is about breathing inenergy, as well as air. It involvesusing "circular breathing," quick,shallow breaths without anybreaks between an inhale and anexhale. Also referred to asRebirthing breath work, anddeveloped by Leonard Orr in the1970s.Authentic Insider | Page 31

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The good news is that you don't need any equipment or special propsor tools to start a breath work practice. And, at least in the beginning(and depending on your goals), doing breath work may only take 5-10minutes out of your day. As you go deeper, your time spent withbreath work will likely increase.Breath work has been used as an important healing modality invarious cultures and spiritual traditions for thousands of years -- andit can be for you as well. You can work on breath work techniqueswhen you first get up, at lunch break, or at the end of the day; the keyis finding what works best for you.See some of the links below for getting more details on the manytypes of breath work techniques -- for both stress reduction andenergy renewal.Final Thoughts on Breath WorkAdditional Breath Work Resources7 Best Breath Work Techniques & Exercises to Use17 Breath Work Techniques to Improve Your Physical & Mental Health3 Beginner Breath wWork Techniques & The Best Time Of Day To Do ThemBreath Work: How It Works, Effectiveness, & Tips for Getting StartedRestorative Breathing is the Key To VitalityBreath Work for Beginners: What To Know and How To Get StartedAuthentic Insider | Page 32

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About Dr. Randall HansenDr. Randall Hansen is an advocate, educator, mentor, ethicist, andthought-leader... helping the world heal from past trauma. He isfounder and CEO of EmpoweringSites.com, a network ofempowering and transformative Websites, includingEmpoweringAdvice.com.He is the author of the groundbreaking Triumph Over Trauma:Psychedelic Medicines are Helping People Heal Their Trauma,Change Their Lives, and Grow Their Spirituality and the well-received HEAL! Wholeistic Practices to Help Clear Your Trauma,Heal Yourself, and Live Your Best Life.Dr. Hansen's focus and advocacy center around true healing ...healing that results in being able to live an authentic life filled withpeace, joy, love. Learn more by visiting his personal Website,RandallSHansen.com. You can also check out Dr. Randall Hansenon LinkedIn.Original article found here.Authentic Insider | Page 33inhale loveEXHALE GRATITUDE

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Shaming Younger GenerationsPerpetuates Cycles of Trauma: LET'S STOP IT AND FOCUS ON PSYCHEDELICS POVIn what I refer to as the “generationwars,” I frequently see memes fromolder generations that say, “We arenot the same.” The memes areintended to shame youngergenerations. And my thought when Isee these posts is, “Thankfully weare not the same, because I don’twant younger generations to sufferin the same ways.”This breed of memes floatingaround features different variations.But they all essentially say the samething: “We were not coddled, andyou, Gen Z and younger Millennials,have been.”By Jennifer ChesakAuthentic Insider | Page 35Author, The PsilocybinHandbook for Women

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MEMESI can laugh now about some of thedangerous stuff I was allowed to dosimply because no one knew anybetter. I can laugh now that myparents had a stick labeled “BratPaddle” on top the fridge. (Theynever used it, by the way.) But I’d beabhorred to learn that any of myfriends were spanking their kids—oreven threatening to—or letting themfly down a hill on a bike sans helmet.We know better now.When you post these memes, youshow exactly who you are: someonewho wants other people to endurepain and suffering. Someone wholacks empathy. But I have to stopmyself from getting angry and tapinto my own empathy, because alack of empathy, as exhibited in thememes, can stem from childhoodtrauma.The memes I’m referring to saysomething like this: “I grew upgetting my butt paddled. You grewup getting a trophy for participating.We are not the same.” Others showsome egregious safety issue, likebabies riding in the front seat—nocar seat, no seatbelt—again with thetagline “We are not the same.”Born in 1978, I’m Gen X, but barely. Ihave Millennial pals (born 1981-1996). At the university where Iadjunct, I teach mostly Gen Z (1997-2012). And although I’m not a parentmyself, my friends have mostly GenAlpha kiddos (born 2010-mid2020s). I do not want thesegenerations to endure the thingsGen-Xers (born 1965-1980) orBoomers (born 1946-1964) or theSilent Generation (1928-1945) didjust so they have some sort ofstreet cred.THAT LACK EMPATHYAuthentic Insider | Page 36

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Our Brain’s DMN (DEFAULT MODE NETWORK) and PsilocybinI don’t get the concept of makingsubsequent generations “pay thesame dues” we did. I don’t want myGen-Z students to have to takeunpaid internships; that makesvaluable field experienceinaccessible for young adults whoneed to work a job that pays the bills.I don’t want my Gen-Z students toget sexually harassed at their firstjobs.Why would you want someone tosuffer just because you did?Shouldn’t it be the opposite? I wouldthink that enduring some forms oftrauma would make one feel moreempathetic and not want others toface the same.My journalist mind wondered aboutthis, so I dug into the research. It’smixed. In some cases, the researchshows that traumatic events canmake us more empathetic. In otherinstances, the research shows thattrauma can make us less able toempathize with others. The latteroccurs because dialing backempathy can serve as a defensemechanism when people facetrauma. It may be the only way theycan survive in the moment. And forthat I can empathize. But it’s time tomake a change. We have varioustools for building our empathymuscles.In our brains, we have something calledthe default mode network, a network ofbrain regions that work together. TheDMN is concerned with our identity andour autobiographical memories. But it’salso the brain network we use toempathize, to put ourselves in another’sshoes. That’s because, to do so, all wehave are our own experiences andfeelings to draw on.Psilocybin is one of the tools we can useto get the DMN to do its thing. When wedo a macrodose (think 3 grams, give ortake) of psilocybin, some interestingthings happen to the DMN. Parts that normally connect willdisconnect, while other parts that don’tnormally connect will connect. When thishappens, we may experience what’scalled “ego death.” That term can sound scary, but it hasbenefits. Ego death can reduce yourfocus on yourself and make you feelmore connected to the universe at large,to nature, to the people you love, andmore. This extra connectedness is called“oceanic boundlessness.” Oceanicboundlessness can really make you feelthe love for others and know, in yourbody, that they love you back.Authentic Insider | Page 37

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Cognitive empathy is our abilityto interpret how someone elsemight be feeling. To do this, wemust understand that we allcome from differentbackgrounds and have had adifferent set of circumstances.Yet we all have ways we canrelate. For example, even thoughI don’t have children, I cancomprehend that raising them isbeautiful but complicated. Emotional empathy is your ability toempathize becauseyou’ve had a similarexperience as anotherperson. For example, ifmy mom’s elderly dogpasses away, I willunderstand how shefeels because mybeloved dog passedaway a few years ago. We have three different types of empathy:cognitive, emotional, and compassionate. Compassionateempathyinvolves bothcognitive andemotional, and itdrives you to act.Perhaps I wouldsend my momflowers, asothers did for mewhen I facedsuch a loss.If you aren’t ready to dive into psychedelics quite yet, othertools can help. Research shows that reading fiction or memoirs can helpyou build your empathy muscle. Reading encourages youto put yourself in a character’s or author’s shoes and toimagine how you would feel in their situation as the plotprogresses. Talking with others and really listening to theirexperiences can also help. Doing kind things for others canalso make you more empathetic. Finally, seeing different places and different people canbuild empathy. That doesn’t mean you have to travelaround the world. But if you’re always sticking to your ownbubble, with people who are relatively similar to you, youcould be missing out on opportunities to build empathyand connection. Volunteer at a local shelter, a care facility,or a nonprofit.Empathy is important, not only for your sake, but for future generations, including yourchildren if you have them or plan to. Empathy is both innate and learned. So if you lackempathy, your children may too. And right now, and going forward, our world could use awhole lot of it—and a whole lot less of memes that shame younger generations. Iencourage you to do the work of empathy-building. You won’t regret it.Authentic Insider | Page 38

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As the mental health crisis reaches devastating levels post pandemic, more and more people arelooking for ways to manage their mental health. How does a childhood sexual abuse survivor, a veteran struggling with PTSD and an athletesuffering from Traumatic Brain Injuries (TBI), trauma, and addiction find effective healing andrelief? Psychedelics. A treatment that was studied and used as effective treatment for mental health disorders until itwas banned and categorized as a schedule I drug in the 1970s, psychedelics have providedmuch needed relief for thousands of people suffering from trauma and mental health issues.Regardless of the laws banning these treatments, the people who understood the power of thesemedicines feel more empowered to find ways to help others find healing through them. On thefollowing page click on the graphic to view the Proof of Concept for "Our Own PersonalRealities." An Upcoming Documentary about the Fight toBring Psychedelic Healing Back into the LightAuthentic Insider | Page 40

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art forthoughtAfter looking at the art image on the previous page, think about all the cliches/idioms withinit — the cliches/idioms we use without considering their origins or their true meanings.There are at least 10 there, embedded in this piece of art. It’s actually a fun activity foradults and one they can share with children. Students can do it with teachers. It’s clever forEnglish language learners for whom statements of the sort described here are hard tounderstand as they don’t translate well for the most part.This interest in cliches/idioms all started long ago — when I used a particular phrase andsomeone called me out for it, suggesting that its meaning was not what I thought. (Anotherblog; another story) Then, I read about the phrase “bang for the buck” which has —according to some — a sexual meaning, namely how much sex can you get for $1.00. Thenrecently, I used the phrase “scarce as hens’ teeth” and wondered whether hens have anyteeth (I assume no without googling). Bottom line, we use cliches and idioms all the time.I have eradicated several from my own language use once I understood their meaning. Inaddition to the $ idiom above, I have deleted “Sticks and stones….” It isn’t true: words canhurt you and the idiom is plain wrong-headed. And, my newest adult book, co-authored withEd Wang, is titled Mending Education due out in Sept. 2024 from Teachers College Press. Thatgot me thinking about the phrases with the term “mend” or “mending” or “mended” andthey are plentiful. And the title of a book that inspires me still is titled: Mended by the Museby Sophia Richman. What a fabulous title — as is the book.This art is more than a fun activity. It is also involves thinking about the words we use andtheir plentiful meaning. And it messages that we need to use our words carefully, lest theyhurt like an arrow (hint). And, it is important too to distinguish between false or impossibledreams that will only leave one sad (shooting for the moon hint) and actual dreams that canbecome a reality and we can get those dreams even if we have stars in our eyes (hint).So, share what you find. Let’s create a list and then we can turn this into an exercise thatmany can use and we’ll have an answer key. Finding real answers in real life should be soeasy; they are far too hidden from view (hint).And with that, I’ll just zip it (hint) and leave the rest to you all.Enjoy!id i om | ˈidēəm | noun 1 a group of words established by usage as having a meaning not deducible from those of the individual words(e.g., rain cats and dogs, see the light). • a form of expression natural to a language, person, or group of people: he had a feeling for phrase and idiom. • the dialect of a people or part of a country. 2 a characteristic mode of expression in music or art: theywere both working in a neo-impressionist idiom.CLICHES/IDIOMS‘ cli ché | klēˈSHā | (also cliche) noun 1 a phrase or opinion that is overused and betrays alack of original thought: the old cliché “one man'smeat is another man's poison.” • a very predictable or unoriginal thing or person: each building is a mishmash of tired clichés.

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“Static Calming”"Airy Environment”“Clearing subconscious Negativity”"Directionless atom”“dreamtime”"focus & create”“calm sounds for the brain”“balanced mind waves”“Self wave forms”“mind balance symphony”“full mindset meditation”“calm workstation zen”“quiet coast”“quiet galaxy”“flowing miraclesMUSIC FOR THE SOUL Authentic Insider | Page 47Research confirms that music around 60beats per minute can cause the brain tosynchronize with the beat causing alphabrainwaves (frequencies from 8 - 14hertz or cycles per second). This alphabrainwave is what is present when weare relaxed and conscious. Researchersat Stanford University have said that"listening to music seems to be able tochange brain functioning to the sameextent as medication." Relaxing Music for the SoulRelaxing Music for the Soul

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Authentic Insider | Page 48Poor Amelia! Between softball practice, homework, and chores, she'sstruggling to keep her head above water! And when she startsfeeling stressed out.. it seems like the world is at its end!Fortunately, Amelia's mom is around to teach her some strategiesand help her reframe her STINKING THINKING into something morepositive. Tips for parents and educators are included at the end ofthe story to help children with stress-management.*I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites.Stressed Ninja learns how to use a simple grounding technique toreduce stress. Teaching children early in life on how to managestress and anxiety can help them in their adult life. Find out whathappens in this Ninja Life Hacks book about dealing with stressand anxiety. Life is hard! It's even harder for children who are justtrying to figure things out. Sometimes everything is too much! Too loud, too bright, and all toooverwhelming. Writing from her own experience with sensoryprocessing disorder, award-winning teacher-librarian JoleneGutiérrez’s compassionate picture book explores the struggles of asensorily sensitive child and how they settle themselves. Joined byAngel Chang’s beautiful color illustrations, young readers will learnthat it’s OK if some days are too much.

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Spilled Ink & Coffee Stains is a debut poetry collection, exploring the impact ofconnection, both romantic and platonic, on self-perception and identity. Blendedwith an appreciation of nature, particularly that of unkempt or abandonedspaces, the collection draws parallels between the natural and emotional facetsof life. Spilled Ink & Coffee Stains is non-traditional prose, using a free versestructure and a unique voice to redefine the boundaries of modern poetryMENTAL HEALTHBOOKS (FOR ADULTS)The holistic methods mentioned in this book are all PROVEN to help you get tothe root of the unprocessed and suppressed emotions you hold on to from thetrauma you have experienced. It is NOT just about mental health… it’s about you.It’s about your HEALTH because it’s all interconnected: your thoughts, yourfeelings, your emotions, and your beliefs all communicate with your brain, gut,and body – and to be truly HEALED, we need them all to be in alignment.Healing… true healing is transformative, and this book is designed to help youfind your path to true healing and good health… and true love and happiness inliving an authentic life!As if surviving years of childhood abuse and narrowly escaping a cult and mymother’s insanity wasn’t enough, I ended up married to a physically andemotionally abusive woman with a hidden drug habit. Despite my success inclimbing the corporate ladder my questionable instincts caused me to stay in atoxic business environment longer than I should have. After almost dying, Ifinally realized that the changes I needed to make were so vast and far-reaching that they could only be achieved by exploding the life I had anddeliberately creating a new one. *I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites.Authentic Insider | Page 49

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For the month of April, I am seeing that there will be some people that will be receiving somerecognition and reward for all of their hard work. Prosperity will begin and I feel like a lot ofpeople will begin to see the light in their lives. There is a material harvest coming in for a lot ofthose who have been wishing and praying for a financial breakthrough. Many people could be wanting to experience financial success and I see that you will getwhat you want. It may take time but in divine timing. I feel that there could be some peoplewho will be traveling soon but there may be a delay in plans.Someone is trying to move forward in a positive way and someone is trying to block that. Thiscould be self-inflicted as well. Some may need to find a way to let go of painful memories,flash backs, and suffering. Something is not over in your life. There appears to be a lesson you might still need to learn. Aperson could feel that they are unsuccessful and want to make something happen in theirlife. Please be careful about the people around you. There could be some deception andenvy. Be mindful of the company that you keep.Other messages I was picking up is that many of you will be relying on your spiritual strengthto get you through a tough situation. Hang on to hope and faith for a better future.Final messages are showing me there may be temptation coming towards someone. Cardsare saying to be patient and trust divine timing. Everything will work out as it should. No needto rush or figure anything in your life.Monthly Collective ReadingsMonthly Collective Readings for All Signsfor All SignsJoy is a Narcissistic AbuseSurvivor who has made it her life'swork to help others through lifecoaching. She is also a healer,earth angel and psychic medium.If you would like coaching servicesfrom Joy and/or get your ownpersonal reading, please scan thebarcode below with yoursmartphone camera.READINGSPersonalINFOCoachingAuthentic Insider | Page 50