I try not to act on my initial assumptions, but maybe you’re thinking, “Come on, lady, get to the good stuff.” I don’t blame you, I want to get to it, too! 

In this first episode of “The FundaMENTALs” we will primarily cover what is called your Window of Tolerance, and it’s something that will help you gauge some of your experiences moving forward. Knowing and exploring your Window of Tolerance is pretty fundaMENTAL and it will primarily be used as a tool in this podcast episode and all practices we do in future episodes.

🤓 PART 1: Let's dive into the 'what' and 'why' of the Window of Tolerance. 🪟 We'll unpack the concepts, giving you a solid foundation for understanding.

🧘‍♂️ PART 2: Get ready for some exciting practices! 🎉 Join me in real-time exercises that you can participate in while listening. Plus, discover where you can find recordings of just the practices for future use. 🎙️ We'll wrap it up with a living life exercise for you to try between episodes.

Ready to explore and empower yourself? Hit play and let's get started! 🚀✨ #KnowYourFundamentals #Empowerment #Mindfulness

Timestamps:

00:00 Neil Diamond Quote

00:26 Welcome & Advisory

01:27 Intro & Episode Outline

02:00 WHAT, WHY of Window of Tolerance 

09:00 The HOW - Orientation to Practices

09:58 Notes on KYF Practices

10:17 Ep 1 Practice: Window of Tolerance Grounding Exercises

15:14 Ep 1 Practice: Brief Breathing Space w/Awareness, Acceptance and Choice

23:07 Reflection of Practice

24:21 Living Life Practice

25:09 Summing Up Ep 1

25:35 Farewell, Connect & Support

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See our show notes for info, citations and resources. You can follow us at KnowYourFundaMENTALs on FaceBook, Threads, TikTok, and Instagram, kyfundamentals on X, and Know Your FundaMENTALs Podcast on Youtube. Our Spotify Know Your FundaMENTALs Playlist with over 15 hours of positive upbeat songs across eras can also be found on the https://mindcastmedia.com website. 

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Episode Resources and Citations:

•  “Sweet Caroline” By Neil Diamond

  
  



• US Department of State 911 Abroad: https://travel.state.gov/content/dam/students-abroad/pdfs/911_ABROAD.pdf

  
  



• US Emergency number 911

  
  



• US Mental Health Crisis number 988

  
  



• Linehan, M. M. (2015). Handout 4 Skills Training Assumptions. DBT skills training handouts and worksheets (2nd ed.). Guilford Press. 

  
  



• Social Work Code of Ethics NASW: https://www.socialworkers.org/About/Ethics/Code-of-Ethics/Code-of-Ethics-English

  
  



• Mindfulness Based Cognitive Therapy - Developed by Zindel Segal, John Teasdale and Mark Williams

  
  



• Mindfulness Based Stress Reduction - Developed by Jon Kabat-Zinn

  
  



• Dialectical Behavioral Therapy - Developed by Marsha Linehan

  
  



• Humanistic therapeutic approach - Carl Rogers

  
  



• Interpersonal Psychotherapy - Gerald Klerman and Myrna Weissman

  
  



• -Window of Tolerance: Copyright NICABM 2019 How to help your clients understand their window of tolerance. NICABM. https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/

  
  

• National Institute for the Clinical Application of Behavioral Medicine (2022, November 21). 

  
  



• Youtube Video: The Breathing Space by Jon Kabat Zinn: https://www.youtube.com/watch?v=8oWmGJc8NWI

  
  



• App: Centre For Mindfulness Studies 3 Minute Responsive Breathing Space, found under MBCT facilitated by Patrica Rockman, MD

  
  



• Two Simple Techniques That Can Help Trauma Victims Feel Safe with Dr. Peter Levine, PhD through NICABM: https://www.youtube.com/watch?v=G7zAseaIyFA&t=372s

  
  



• Other Grounding Techniques from the web: https://www.calm.com/blog/grounding-techniques