​Active Meditations

Many people struggle with sitting still and shifting their attention inward to their felt sense. Somatic mindfulness practices can be particularly helpful for these individuals, especially those on the ADHD spectrum. For several years—though less frequently now—I practiced active meditations originating from the teacher Osho. You can find them here, and the required playlists on Spotify; my personal favorites were the Kundalini and Nadabrahma meditations. Additionally, I recommend movement-based mindfulness practices with long lineages, such as Hatha Yoga, Tai Chi, or Qigong, as they offer great support.

Breathing Nervous System Regulation

This short practice is effective for calming the nervous system and creating space between the experience of yourself and your thoughts or emotions. It is helpful to use in moments of overwhelm, panic, or anxiety. The practice involves breathing through the nose, with each step lasting the same amount of time (anywhere between 3 to 5 seconds). You can repeat that cycle, for eg. 1 up to 10 minutes.

• breathing in through the nose 

• hold the breath 

• breathing out through the nose 

• hold the breath

Meditation Apps

Especially at the beginning of a meditation journey, guided meditations can help maintain alertness and reduce distractions. I have, over the years, tried primarily three of them:

• Waking up with Sam Harris

• Headspace

• Mindful Glimpses with Loch Kelly (nondual, simple but somewhat advanced approach)

Circling and Authentic Relating

So many people come into therapy because of interpersonal challenges, painful breakups, disturbing relationships with their parents, a sense of loneliness, feeling unpleasant anxiety in social settings, or difficulty in setting up boundaries at work. In my experience, it is really potent and transformative to touch on such topics in real-time situations, in the container of group work. In Circling, we practice how to bring awareness and mindfulness into relationships, at the same time really making space for all the beauty, struggle, longings, love, and hurt that most of us carry when we come into authentic connection with others. No other practice has inspired me as much so far in my life; I keep learning a lot through it, both as a participant and as a facilitator.

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If you want, go to the Retreat tab of my webpage to read more about weekend events that I host. Besides that, visit the RelatingArts.com webpage to find more Circling events, as well as others in the field of Relating. Finally, I recommend the website of Transformational Connection, where I got my trainings and partake in them now as an assistant.

Compassionate Inquiry by Gabor Mate

 This is a self-study short version of the Inquiry method developed by Dr. Gabor Maté. If you have done sessions with me, that is the approach that I use, especially when we explore the origins of emotional pain, such as developmental trauma. If you haven't yet worked with your childhood—revisiting memories, uncovering their meaning, and embracing your inner child—this course can support you not only in taking some of those steps but also in getting an understanding of how childhood experiences affect us. Many people hold the narrative: 'My childhood was fine, it was normal.' At the same time, they recognize a lack of connection, loneliness, parents being very busy, or fighting. This course can support you in making a more coherent, real narrative about the past, and opening up to some of your suppressed emotions.

The Work of Byron Katie, Self-Inquiry Tool

Effective and simple tool that you can use to investigate judgments and beliefs about your life. “I want to be calmer”, ”He is not in touch with his emotions”, “My colleagues at work are not respectful”, “My parents do not understand me” (...).  

What is it like to believe that is true?  Can you be absolutely certain of that perspective? How do you relate to yourself and others when you trust that belief?  How would you be in your life, body, emotions if you for a moment let it go, not having it? If you are curious about that tool, I would like to refer you to the materials and work of a friend of mine, Ernest Holm Svendsen. I also deeply recommend his books.

• How to do The Work guide?

• Materials supporting that self-inquiry flow​

Dancing

For many years, free movement has been a vital form of expression for me. It has supported me in releasing holding patterns and regaining a sense of freedom, creativity, and life. Whether you are in Copenhagen or elsewhere, I recommend exploring:

• Gaga Dance: These are contemporary, formless, and guided dancing journeys. You can check on Facebook for classes held every Tuesday and Thursday. I also recommend watching the documentary Mr. Gaga to learn about the founder and the history of this approach.

• Ecstatic Dance: I recommend searching for 'Ecstatic Dance' on Facebook to find upcoming events, as there are several different groups that organize them.

• Contact Impro: If you are curious to explore dance as a relational practice—touching upon themes of trust, merging, owning your impulses, and receptivity—I highly recommend this. Classes take place at Absalon and on Sundays at Forsøgsstationen.

Microdosing

Beyond working with plant medicines (such as mushrooms, Ayahuasca, San Pedro, or Iboga) in deep, facilitated journeys that require careful preparation and integration, there is a softer alternative available: microdosing. This practice can be done safely to enhance one's mental, spiritual, and physical well-being. For further information, I recommend the Microdosing Institute.