Yes, you’ll need a headset to get the full experience. It doesn’t have to be expensive—just good-quality headphones.

These exercises are based on the concept of state-dependent learning, which means we recall things better when we’re in the same emotional or physiological state in which we learned them. For example, if you hear a song when you’re drunk, you’re more likely to remember it when you’re drunk again.

In the same way, if we practice relaxation or soothing tools in a calm state, it’s often hard to retrieve them when we’re triggered. These exercises help you practice self-regulation in realistic states of distress, combining triggering stimuli with soothing interventions, allowing you to create a bridge between your triggered state and your wise, compassionate state.

During a session, you'll experience a combination of advanced interventions from evidence-based treatments such as somatic therapy, visualization techniques, and binaural sounds. Each exercise is between 10 and 30 minutes. These tools are designed to guide you through a sequence of triggering, soothing, and connecting phases. The exercises use bilateral stimulation, relaxation techniques, and somatic experiencing to help you connect with your wise mind and build self-compassion. 

This 30-minute guided exercise weaves together guided visualization, metaphor-based exposure, and advanced methods to renarrate the mistrust schema driving your reactions. By linking present triggers to past origins and incorporating limited reparenting, somatic experiencing, bilateral stimulation, and imagery rescripting, it moves you through triggering, soothing, and connecting phases. Along the way, you’ll embody your compassionate wise self, deepen self-trust, and find greater clarity for healthier, more secure relationships.

These exercises are designed to support a wide range of concerns—including limerence, obsessive thoughts, relationship OCD, indecisiveness, attachment wounds, limiting beliefs (schemas), insecure attachment, emotional dysregulation, rumination, disconnection, ennui, existential isolation, imposter syndrome, rejection sensitivity, and much more. Each exercise is uniquely tailored to address that particular challenge. If you’re unsure which one is right for you, simply take our quiz to find out.

Developed by leading experts in the field, these exercises fuse the most effective interventions from Prolonged Exposure, Compassion-Focused Therapy, Schema Therapy, Acceptance and Commitment Therapy, Accelerated Resolution Therapy, EMDR, Sensorimotor Psychotherapy, Cognitive Behavioral Therapy, and Somatic Therapy. Each technique is meticulously chosen to address your specific needs, ensuring a powerful, personalized journey to lasting change.

These exercises are generally safe, but they are not recommended for people with untreated trauma or active severe mental health issues without consulting a licensed therapist. If you find the exercises triggering or overwhelming, pause and seek professional support.