Resources

Equip Yourself with Knowledge, Tools, and Resources for Empowerment.

At Level Up Therapy, we firmly believe in your innate resilience when it comes to facing life's challenges, whether they pertain to personal matters, relationships, or professional endeavors. To support your journey, we've curated a selection of our preferred resources and tools that can be invaluable in empowering you, fostering self-discovery, facilitating healing, and propelling you towards your goals at an accelerated pace.

We invite you to explore this carefully chosen list of resources at your convenience, outside of our scheduled sessions. It's a treasure trove of strategies to enhance your resilience and expedite your progress. Additionally, we're always eager to hear about your own favorite resources. If you have any recommendations that you believe would benefit others, please don't hesitate to share them with us. Our aim is to tailor your experience to best suit your unique needs and preferences.

Mindfulness & Meditation

Finding Calm in the Present Moment: Mindfulness and Meditation for Mental Health

Mindfulness is the practice of bringing one's complete attention to the present moment, observing thoughts, feelings, and sensations without judgment. It involves focusing awareness on the breath, body, emotions, and external environment in the here and now. Practicing mindfulness helps ground us in the present, rather than dwelling on the past or worrying about the future. It allows us to calmly acknowledge our thoughts without getting carried away by them.

Meditation refers to techniques and practices that train attention and awareness. There are many types of meditation, but most have the central goal of stilling the constant chatter of the mind. Meditation often involves concentration on an anchor, such as the breath, a word, or object. It teaches us to observe thoughts from a detached perspective, recognizing their transient nature. With regular practice, meditation builds resilience, lowers stress, and promotes inner peace.

Both mindfulness and meditation can provide immense benefits for mental health and wellbeing. We provide several links to help you foster your mindfulness and meditation practices.

Guided Meditations

For Anxiety & Fear (15:30 minutes)

Grounding for Stress & Anxiety (6:00 minutes)

The Future You (5:39 minutes)

For Anger (5:50 minutes)

Waking up from the Dream (17:20 minutes)

Listening to our Life (18:31 minutes)

Blissful Inner Peace - Visiting A Peaceful Place (32:42 minutes)

For Creativity (12:39 minutes)

For Manifestation (5:15 minutes)

Mindfulness & Meditation Resources

Meditation for Seniors: Benefits & Techniques to Get Started

The Basics of Meditation for Kids of Any Age

Breathing and Breathwork

The Power of the Breath: How Breathwork Supports Mental Wellbeing

Breathing is one of the most fundamental aspects of being alive, yet it is something we often take for granted. The way we breathe, however, can have a significant impact on our mental and emotional states. Conscious, mindful breathing can be an extremely powerful tool for reducing stress, anxiety, and negative emotions, while promoting feelings of calm, focus, and positivity.

Deliberate breathwork involves taking slow, deep breaths in through the nose and out through the mouth. This stimulates the vagus nerve and activates the parasympathetic nervous system, essentially putting the brakes on the fight-or-flight stress response. Regular practice of deep breathing can lower blood pressure, heart rate, and cortisol levels. It also increases oxygenation which boosts energy and mental clarity.

In addition to basic deep breathing, there are many different types of breathwork practices used around the world.

Breath counting can build mindfulness and lower mind wandering. No matter the technique, the common thread is using the breath to center present-moment awareness in the body. This builds resilience against excessive rumination on anxious thoughts or negative emotions. Over time, purposeful breathing resets the nervous system, promotes healthy regulation of emotions, and cultivates inner peace. Making breathwork a regular habit supports long-term mental health and psychological wellbeing. Here we provide you with some breathing exercises and educational content about breathing and breathwork.

Breathing Techniques and Exercises

Box Breathing Technique (2:47 minutes)

4-7-8 Breathing Technique (4:02 minutes)

The Physiological Sigh (3;20 minutes)

Deep Breathing Exercises (13:56 minutes)

Information on Breathing

Breathe to Heal Tedx (18:32 minutes)

How Breathing Through Your Nose Will Change Your Life (2:05:07 minutes)

Sleep & Insomnia

Sleep Your Way to Better Mental Health

Sleep is just as critical to our health as eating well and exercising, yet it's often neglected. The benefits of adequate, quality sleep go far beyond just feeling rested. Research shows that regular sufficient sleep improves thinking, concentration, productivity, mood, and emotional regulation. During sleep, the brain processes emotions, stimulates creativity, consolidates memories, and restores the body. Getting the recommended 7-9 hours per night can enhance mental health by reducing inflammation, lowering stress hormones, and strengthening neural connections that support skills like learning and judgment.

Insomnia disrupts these critical functions. Difficulty falling or staying asleep increases fatigue, daytime sleepiness, and irritability. Long-term lack of sleep also elevates risk for mental health conditions like anxiety and depression. Insomnia makes it harder to manage stress, think positively, and regulate emotions. Luckily, there are many easy ways to help improve sleep and diminish insomnia. We provide several links to help you with that.

Sleeping & Insomnia Tools

Guided Sleep Meditation (12:15 minutes)

Yoga Nidra Insomnia Meditation (2:00:28 minutes)

Sleep Information

Master Your Sleep & Be More Alert When Awake (1:22:04 minutes)

The Common SLEEP MISTAKES You Make That DESTROY Your Health! (47:41 minutes)

Books
We Love

Unlock Your Potential: The Transformative Power of Self-Help and Psychology Work Books

Self-help and psychology books are like trusted guides on the journey of self-discovery and personal growth. They offer insights into the human mind, behavior, and emotions, providing us with valuable tools to understand ourselves and others better. These books empower us to overcome challenges, build resilience, and create meaningful change in our lives.

Through the wisdom shared by experts and authors in the field, we can gain clarity, motivation, and practical strategies to tackle a wide range of issues, from managing stress and anxiety to improving relationships and achieving our goals. Self-help and psychology books are not just sources of knowledge; they are sources of inspiration and empowerment.

In a world where personal development is highly valued, these books serve as a wellspring of wisdom, offering us the opportunity to embark on a lifelong journey of self-improvement and personal transformation. Whether you're seeking to enhance your mental well-being, boost your confidence, or simply gain a deeper understanding of human nature, self-help and psychology books are indispensable companions on your path to self-discovery and personal growth.

Self-Help & Consciousness Expanding Books

A New Earth: Awakening to Your Life's Purpose by Eckhart Tolle

The Motivation Manifesto: 9 Declarations to Claim Your Personal Power by Brendon Burchard

The Traveler's Gift: Seven Decisions that Determine Personal Success by Andy Andrews

Becoming Supernatural: How Common People Are Doing the Uncommon by Dr. Joe Dispenza

The Magic (The Secret Library) By Rhonda Byrne

Relationship Building & Couple's Books

The Seven Principles for Making Marriage Work by John M. Gottman & Nan Silver

Getting the Love: A Guide for Couples You Want by Harville Hendrix

Couple Skills: Making Your Relationship Work by Matthew McKay PhD

Psychotherapy Work Books - CBT, Attachment Theory, and DBT

Mind Over Mood: Change How You Feel by Changing the Way You Think by Dennis Greenberger & Christine A. Padesky

Attached: The New Science of Adult Attachment and How It Can Help You Find - and Keep - Love by Amir Levine & Rachel Heller

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & Distress Tolerance by Matthew McKay & Jeffrey C. Wood

Podcasts
We Love

Mindful Musings: Podcasts for Mental Health and Personal Growth

Podcasts have emerged as a powerful medium for delving into the realms of mental health and personal development. Much like self-help and psychology books, these audio programs serve as invaluable companions on our journey to self-discovery and growth. They bring experts, personal stories, and insightful discussions right to our ears, offering a profound exploration of the human mind and the tools to enhance our lives.

In the vast landscape of podcasts dedicated to mental health and personal development, we find a treasure trove of wisdom and inspiration. These podcasts provide a platform for experts, psychologists, and individuals with personal experiences to share their knowledge and insights. By tuning in, we gain access to a wealth of information that can help us navigate life's challenges, foster resilience, and catalyze meaningful change.

Just as self-help and psychology books offer practical strategies, podcasts offer a dynamic and engaging way to learn. They allow us to hear real-life stories of triumph over adversity, offering hope and motivation. Whether we're grappling with stress and anxiety, striving to build healthier relationships, or aspiring to reach our goals, podcasts provide a wealth of practical advice and relatable experiences.

In a world that increasingly values personal development, podcasts stand as a modern wellspring of knowledge, inspiration, and empowerment. They invite us to embark on an ongoing journey of self-improvement and personal transformation. Whether you're looking to enhance your mental well-being, boost self-confidence, or gain a deeper understanding of human nature, these podcasts are indispensable companions on your path to self-discovery and personal growth. So, plug in your earbuds, and let the journey begin.

Podcasts
The Brendon Show By Brendon Burchard

Secular Buddhism by Noah Rasheta

Essential Teachings by Eckhart Tolle

Dr. Joe Dispenza Podcast Playlist

Psychedelic Assisted Psychotherapy

Navigating Psychedelic Therapy: A Treasure Trove of Resources

Whether you're a curious explorer or seeking specific information to aid your path to healing with psychedelics, we are here to guide you. Unlock the knowledge, inspiration, and support you need to embark on your journey with Psychedelic-Assisted Psychotherapy. Here, we offer a curated selection of resources to empower your path towards mental well-being, personal growth, and self-discovery through the use of psychedelics as therapeutic tools. Your transformation begins here.

Information on Psychedelic Assisted Psychotherapy

Multidisciplinary Association for Psychedelic Studies - MAPS

The Science of Psychedelics for Mental Health | Huberman Lab

Dosed - Award Winning Movie

Netflix - How To Change Your Mind Series

Ketatamine Assited Psychotherapy

MDMA Assited Psychotherapy for PTSD

Psilocybin Assited Psychotherapy

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