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NVC Resources on Exercises and Practices

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Dialogues with Our Shame

Shame is often an invisible companion that travels along with you in your journey, influencing your choices and how you experience life. Often without clear, outward signs, shame can be the unconscious power that prevents you from living life fully — or propel you towards reactivity, alienation, and violence both on a personal and a social level. Unmasking shame can be a surprisingly...
Increasing Presence Through Observations

CNVC Certified Trainer, John Kinyon, leads participants through two Observation Exercises to strengthen their ability to be present. Through the exercises, John distinguishes the difference between feelings, which are emotions felt inside the body, and observations which are witness to our experience. John further discusses why it is our thinking that causes our suffering rather than the...
The Tao of Empathy

John introduces his Self-Connection Exercise as a mindful way of coming to awareness via OFNR. Breath: immediately observable, a reminder to observe. Body: feeling the body, awareness of sensations. Needs: an experience of wholeness that expands awareness of the totality of experience. Listen. Keywords: John Kinyon empathy tao OFNR NVC basics NVC fundamentals exercises/practices exercises self...
Stopping

In Marshall's suggestions for working with anger, his first step is to "Stop and Breathe". I have found it useful to practice this strategy when I'm feeling otherwise than angry. This has contributed to cultivating more awareness of my choices when angry feelings and thoughts become stimulated. This is a simple variation of a technique that is at least 2500 years old, popularized by the Indian...
Cultivating Gratitude

1. Write down something specific someone did that made your life more wonderful. (This gives you practice making observations.) 2. Write down what need that action contributed to. (This helps build needs vocabulary and needs consciousness.) 3. Write down how you feel RIGHT NOW, as you write the gratitude. (This helps build feelings vocabulary and feelings awareness.) 4. Savor the feeling. (This...
Street NVC

Access this complete 4 session course Are you finding yourself grappling with the NVC model despite your familiarity or practice? Do you often feel stuck or find it challenging to make it feel natural or authentic in your interactions? Dian guides you towards embodying the essence of NVC—a mindset of connection and collaborative engagement. Through her expertise, you'll discover invaluable...
Street NVC

Are you familiar with the NVC model or been practicing for a while and still get “stuck” when you want to use it? Or, maybe it just doesn’t sound natural sometimes? Or, sound like you at all? Listen to CNVC Certified Trainer Dian Killian guide and ease you into a more natural expression of empathy. This is a three person exercise. Listen in and then give it a try! Keywords: street NVC...
Poetic License

Poetic License is a fun group exercise that's sure to incite laughter in your NVC group! (This game originated from Doug Dolstad) Instructions: In a group circle, everyone has a piece of notebook paper. Everyone writes an "observation" phrase across the top of the page ("When I see/hear _______"); and folds the paper over so that what they have written is hidden. Each person passes their paper...
Emerging

This exercise explains four stages of the "Need Cycle": Fulfilled, Emerging, Urgent, Satisfying. It asks us to consider, connect and identify needs, feelings and where we are in the Need Cycle. Then it prompts us to remain mindful of the need for sustenance as we move through the cycle, noticing the subtle shifts in your physical sensations and emotions. Read this article Keywords: exercises...
The Wheel of Awareness

Join CNVC Certified Trainer and Certified Focusing Teacher Shulamit Berlevtov in this brief exercise called the Wheel of Awareness. This exercise will help you become aware of how to distinguish and differentiate your life experience. This exercise is an excerpt from the NVC and Focusing telecourse led by by CNVC Certified Trainers Gina Cenciose and Shulamit Berlevtov. Keywords: consciousness...