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Six Ways That Support You Being Heard

Practice Exercise •  6 - 9 minutes • 
Intermediate Skill Level
Practice Exercise
6 - 9 minutes

When you don't have a sense of being heard you can apply skills to help you can interrupt cycles of reactivity and resentment, and create connection. Let's look at six ways that will support you in being heard. These are clarity about the topic and needs; supportive conditions; respect for autonomy; sharing your intention; attending to emotional security; and making clear requests.


Practice Tracking Various Living States of Being

Practice Exercise •  3 - 5 minutes • 
All Skill Levels
Practice Exercise
3 - 5 minutes

Use this exercise to identify what state you're in at any moment, and as an exercise to grow capacity for self-awareness and self-compassion. Identify what happened, thoughts, sensations, feelings, longings, etc. Includes a table that outlines three states of being: Protective/Defensive, Vulnerability, Essence.


Observing without Judgment

Trainer Tip •  1 - 2 minutes • 
Introductory Skill Level
Trainer Tip
1 - 2 minutes

Trainer Tip: Today, identify the facts, without adding your ideas about why people behave in certain ways. Then consider connecting with the person about what was going on with them. You will find that the more you observe life without judgment and evaluation, the more open you will be to hearing and connecting with other people.


Transforming Complaint

Trainer Tip •  1 - 2 minutes • 
Beginner Skill Level
Trainer Tip
1 - 2 minutes

Trainer Tip: NVC-based social change naturally emerges from “a certain kind of spirituality”, a quality of spiritual clarity. Intuitions and impulses arising from spiritual clarity are more likely to support sustainable systems. Read on for how to bring more of this in, and ways to transform your complaint into commitment.


Written Check-in and Self Connection Exercise

Trainer Tip •  1 - 2 minutes • 
Beginner Skill Level
Trainer Tip
1 - 2 minutes

Trainer Tip: Tap into feelings, needs and requests for greater self connection with the six steps in this worksheet.


Emerging: Practicing Awareness of Emergence

Trainer Tip •  3 - 5 minutes • 
Beginner Skill Level
Trainer Tip
3 - 5 minutes

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.


Cradle of Compassion (Connecting with Request Energy)

Trainer Tip •  3 - 5 minutes • 
Beginner Skill Level
Trainer Tip
3 - 5 minutes

Here are two practices for connecting with "request energy". One of them helps us practice in the moment (7 steps). The other one helps us connect to ourselves (11 steps).


Being Resourceful With My Intense Emotions

Trainer Tip •  2 - 3 minutes • 
Beginner Skill Level
Trainer Tip
2 - 3 minutes

What can we do to bring vitality and resourcefulness back into our lives when we are feeling overwhelmed, depressed, anxious, or frustrated? Read on for a nine step process.


Appreciation vs. Approval, Compliments or Praise

Trainer Tip •  1 - 2 minutes • 
Beginner Skill Level
Trainer Tip
1 - 2 minutes

Trainer Tip: When we acknowledge our met needs, rather than labeling the other person as good or bad, we achieve a clarity of mind that deepens our connection to ourselves and other people.


Engage Your Curiosity

Trainer Tip •  1 - 2 minutes • 
Beginner Skill Level
Trainer Tip
1 - 2 minutes

Trainer Tip: When someone acts in baffling ways we can either wonder about what’s going on with the other person, create our own stories about it (blame, resent, make assumptions), or inform ourselves by asking. This is an opportunity to learn something new.


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