Free Therapeutic, Mental Health and Wellbeing Resources
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The Where-Self Exercise is a guided grounding and orientation resource adapted from the Deep Brain Reorienting (DBR) work of F. Corrigan. It includes a clinician-facing rationale, a full guided script, and a visual diagram of the attentional rotation sequence. The exercise guides participants to notice their body's position in space, the pull of gravity, and their spatial relationship to the surrounding environment, supporting re-engagement of the brain's natural orienting systems. Clinicians may offer this at any point in a session where grounding or reorientation would be useful, and it can also be shared as a self-directed practice between sessions.
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The 5 Elements Grounding Exercise is a somatic and spiritual grounding resource adapted from the work of E. Shapiro, designed to support regulation and present-moment connection. It moves through five elements (Water, Earth, Wind, Light, and Spirit), each offering a brief, accessible practice drawing on breath, body awareness, imagery, and an optional invitation to connect with inner wisdom. The resource is suitable for use within sessions as a grounding or resourcing practice, and can also be offered to clients for independent use between sessions. It incorporates bilateral tapping, making it particularly well-suited to EMDR-informed resourcing practices.
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The Psychological First Aid Resource is a two-page practical toolkit designed for use during or after exposure to psychological distress. The first page offers five strategies for moments of acute overwhelm, including grounding truths, somatic wave-riding, sensory reduction, a container visualisation, and a simple foot-grounding exercise. The second page offers five additional tools for when distress feels like "too much," drawing on temperature, breath, visual attention, bilateral tapping, and vocal vibration. The resource is written directly to the person experiencing distress, making it suitable for independent use as well as clinician-guided support in session.
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Building and Using Positive Neural Networks (Inside Out) is a structured resourcing resource adapted from the work of K. Werk and R. Kiessling, designed to help participants reconnect with existing internal strengths by beginning with an identified resource and building outward through memory, sensation, and emotion. It includes a clinician-facing guide with a step-by-step process and a blank Resource Circle template for use in session. The exercise is well suited to preparation for trauma reprocessing, freeze or dissociative states, self-doubt, and work with parts, and incorporates bilateral stimulation to strengthen the identified resource. Optional extensions allow clinicians to add rescripting or future rehearsal where appropriate.
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Building and Using Positive Neural Networks (Outside In) is a structured resourcing resource adapted from the work of S. Darlington, designed for participants who find it difficult to name internal strengths or engage with abstract resourcing. Beginning from a specific safe enough or positive memory, the exercise works inward through sensations, emotions, and beliefs to identify and strengthen an inner resource, supported by bilateral stimulation. It includes a clinician-facing guide with a step-by-step process and a blank Resource Circle template for use in session. This resource works well as a starting point for participants with strong sensory memory, a history of resource rupture, or chronic invalidation, and can be used as a bridge into the Inside Out approach.