If you wish to share EMSO Training, please do so by first sharing the Emotional Makeover and the Levelheaded Talk Podcast. This course home page is for your eyes only. By participating in this course, you are committing to use this material for your personal process only.
WEEK 5
To prepare for today’s session:
✓ Login to your Zoom account using the link above by 5:55 for a 6:00 pm Pacific start time. The session will last 1 hour. (7:00 Mountain / 8:00 Central / 9:00 Eastern)
✓ Arrived nourished, hydrated, and in a comfortable location.
✓ Bring your Closing Celebration Questions to share your reflections at the end of tonight’s call!
WEEK 4, DAY 7
Preparation for Tomorrow
✓ Spend some time with the 3 Questions on the Closing Celebration worksheet. This is a chance for you to more deeply integrate what you discovered throughout this past month.
✓ Review past days’ Take Actions below and come with any remaining clarifying questions.
WEEK 4, DAY 6
Some Next Steps…
✓ Use the Summary page 86 and read the closing letter on page 87 to support your sense of completion.
✓ Revisit your course home page as often as you need.
✓ Create a free account on the website— levelheadeddoc.com/register, and save that page for future reference (re-listen to the Release, extra blank copies of the EMSO Master Chart, receive updates on future gatherings, etc.)
✓ Mark your calendars for the first Friday of each month from 5:15-6:30 pm Pacific Time for the Northern California EMSO Meetup. These are always free of charge and a great way to shore up your EMSO each month. If you are not local, these are also broadcast on Zoom.
✓ Continue with your EMSO CO if that is useful for your ongoing sobriety. And remember, even if you haven’t yet met with them, now is a great time to start by sharing what you learned about yourself!
✓ Coaching – I offer 1:1 and Small Group sessions. Check the schedule here.
✓ EMSO Practicum – this is the second-tier training and the next cohort begins Saturday, March 12th.
WEEK 4, DAY 5
This is my absolute favorite day of the entire EMSO Essentials Intensive.
✓ Turn now to page 16 and read your letter out loud to yourself.
✓ Next turn to page 85 and read the letter you wrote yesterday (again, out loud to yourself).
✓ Look at your eyes in the “before” and “after” photos you took (and hopefully printed for your journal!). Can you see your REAL self more in the second one?
✓ Post your two photos in the EMSO Training Community Group and write a #CELEBRATION post sharing about your progress this month.
✓ Contact your EMSO CO to send or read the two letters out loud.
WEEK 4, DAY 4
Today you have one objective:
✓ Contemplate your experience over the last month and write the “Who Am I Now?” letter, found on page 85. Give yourself space to write this.
✓ Remember to include an updated photo of yourself from today.
WEEK 4, DAY 3
Today’s Reminders:
✓ Today, continue writing your Repair From Within Letters using the template on page 83 (which are only for you at this point).
✓ Send me a snapshot of one or all of your letters if you’d like feedback and/or support in shaping them.
✓ The next Take Action to complete is on page 84: “Types of Repairs.” First, put each person you’ve written a letter to under Level 1 repairs. Then, indicate if you’ll eventually make Indirect or Direct Repairs with each person, and how (email, in person, etc.).
Hints:
- Check Motive as to why you’d offer an Indirect vs.
- Direct Repair with each.
- Indirect Repairs (sending the letters via email or mail, as well as action-based) will be completed when we’re within the EMSO Practicum.
- I consider Direct Repairs (e.g. phone calls and in person) to be an Advanced Practice in EMSO Training.
WEEK 4, DAY 2
Today’s Reminders:
✓ Complete the Take Action on page 83: write a “Repair from Within Letter” using the letter template to each person you highlighted on your EMSO Master Chart. Remember, these are for you, not for them!
✓ If you have the book The You You’ve Never Met, you’ll find a sample letter in the section on the Repair process on pages 323-327.
✓ Send a copy of one of your letters to me so that I can support your process. (These are kept confidential between you and I.)
✓ Continue to meet with your EMSO CO(s). If you haven’t yet met, what better time than now to share your journey?!
Release Audio
WEEK 4, DAY 1
Today’s Reminders:
✓ Watch today’s video: “Reveal”
✓ Continue the Take Action on page 81 of your journal.
✓ Meet with your EMSO CO and/or with me to Reveal the biggest secret you’ve been carrying around with you throughout your life… it’s very likely on your EMSO Master Chart. To schedule a time with me, please use this link for a complementary “Reveal” session: CHOOSE A TIME.
✓ In the EMSO Training Community Group, share one “aha!” you’ve had since beginning your EMSO Essentials.
WEEK 4 SESSION REMINDERS
To prepare for today’s session:
✓ Login to your Zoom account using the link above by 4:55 for a 5:00 pm Pacific start time. The session will last 1.5-2 hours. (6:00 Mountain / 7:00 Central / 8:00 Eastern)
✓ Arrived nourished, hydrated, and in a comfortable location.
✓ Bring your journal, completed through page 80.
WEEK 3, DAYS 5-7
Today’s Reminders:
✓ Watch today’s video: “Repair Chart”
✓ Use the remainder of the time until we meet to complete the journal through page 80, as well as at least 10 lines on your EMSO Master Chart.
WEEK 3, DAY 4
Today’s Reminders:
✓ Watch today’s video
WEEK 3, DAY 3
Today’s Reminders:
✓ Watch today’s video to explore what I call your “growing-up family” and the Familiar Energy Crisis.
✓ Today, focus entirely on your EMSO Master Chart. If you have any questions or need support, please reach out now.
✓ If you haven’t yet done so, contact your EMSO CO and share the contents of one full line on your chart. You can even simply send a photo of the written copy.
WEEK 3, DAY 2
Today’s Reminders:
✓ Continue your EMSO Master Chart (at least 10 people, groups, or situations) and work each line all the way across.
✓ Complete the Take Action on page 74 for each line on your EMSO Master Chart. Say it out loud if you can and really proclaim your self-responsibility.
✓ Use page 75 to summarize your EMSO Investigations before we move more fully into EMSO Repairs for the rest of this week.
✓ As usual, set up a time to meet with your EMSO CO(s).
✓ Watch today’s video for a deeper sense of the support available to you right now
WEEK 3 SESSION REMINDERS
To prepare for today’s session:
✓ Login to your Zoom account using the link above by 4:55 for a 5:00 pm Pacific start time (6:00 Mountain / 7:00 Central / 8:00 Eastern). The session will last 1.5-2 hours.
✓ Arrived nourished, hydrated, and in a comfortable location.
✓ Have the following on hand
(1) Your completed and blank EMSO Master Charts
(2) Your journal, completed through page 75
✓ Note that during part of today’s session you’ll need a comfortable place to lay down—a yoga mat on the floor, couch, or bed.
WEEK 2, DAY 7
Today’s Reminders:
✓ Watch today’s video for support with columns “I: Consequence” and “J: Rewind” and complete the first 10 lines on your EMSO Master Chart (use pages 72 & 73 to aid you).
✓ Make a celebration post in the EMSO Training Community (#CELEBRATE)—you’ve discovered so much about yourself and it’s helpful to create moments to share your breakthroughs.
WEEK 2, DAY 6
Today’s Reminders:
✓ Watch today’s video to support you with the next 3 columns: “Blame,” “Expectation,” and “Motive” (page 72). Then, complete these columns for the 10 (or more) people, groups, or situations that you’ve listed so far.
✓ Connect with others in the EMSO Training Community, and with your EMSO CO. Share parts of your EMSO Master Chart and ask questions as they arise.
WEEK 2, DAY 5
Today’s Reminders:
✓ Watch today’s video (*NOTE: In the video, columns C-Belief/Filter & D-PANE are flipped. Use your printed charts as your primary guide and use the guidance in the video accordingly.)
✓ Now that you have the Names & Situations filled in on your EMSO Master Chart (found in the back of your journal pages), move on to filling in these 3 columns today:
– Column C: “Belief/Filter”
– Column D: “PANE”
– Column E: “ETB”
To support this, complete the Take Actions on page 71, and use the keys on pages 90-91.
WEEK 2, DAY 4
Today’s Reminders:
✓ Watch today’s video
✓ One of the easiest ways to begin the EMSO Master Chart process is by using the “Body Signals” Take Actions (page 67), so I suggest pulling out your phone contacts list and begin there.
✓ For additional ways to stimulate your brain and body to uncover the names of people, groups, and situations, complete the following Take Actions:
– “Acknowledge Whom I’ve Hurt” (page 66)
– “PANEs” by Age” (page 68)
– “Institutional PANE” (page 69)
– “The Sex Scenes” (page 70)
✓ Lastly, send a message to your EMSO CO today to share a breakthrough you had in this last week.
HINT: Some ways to keep up with your EMSO CO include…
- set up a weekly time to connect on the phone or Zoom (accounts are free for 40-minutes or less calls)
- create a Facebook Messenger or WhatsApp thread with them (both have video and audio capabilities also)
- exchange phone #’s and check-in on text each morning and evening
- use the Marco Polo app to record short video updates in real-time (e.g. I just yelled at my partner, and here’s what I’m noticing about my ETB and self-belief, etc.)
WEEK 2, DAY 3
Today’s Reminders:
✓Complete the Take Action on page 43—”Snapshot of My Anatomy of Emotional Insobriety.” Then, take a “snapshot of your snapshot” and email to levelheadeddoc@gmail.com.
If you want, you’re also welcome to share this on the Community page so others may learn from your wisdom and experience.
✓ Watch today’s video.
✓If you skipped anything in the last 10 days, today is the day to ensure that you’ve completed all the EMSO FOUNDATIONS Take Actions (through page 60), including the summary/reflection on this first portion.
WEEK 2, DAY 2
Today’s Reminders:
✓ Watch today’s video and connect with your EMSO CO(s) to receive and provide support; then hold each other accountable for completing these today:
✓ Take Actions:
- Pages 20-23: Complete all 4 “Awareness” exercises (if you didn’t do so last week or in class)
- Pages 34-36: “Link the Details of My Emotional Insobriety”
- Pages 37-41: “My Trauma Pathway”
✓ Post questions, breakthroughs, and more in your EMSO Training Community. (This is a private group, but also includes everyone who’s taken an EMSO Intensive in the past, so you may receive some useful reflections from those who’ve been in EMSO Training for some time now.)
WEEK 2, DAY 1
Today’s Reminders:
✓ Post your biggest “aha moment” from this week in the EMSO Training group. Maybe it happened while you were watching a video, doing a Take Action, or meeting with your EMSO CO. Sharing successes will support you in sustaining emotional sobriety in the long-term.
✓ Watch today’s video on the ETB of Secondary Addiction
✓ Complete the Secondary Addiction section of the Take Action “Reasons for My ETBs” (pages 31-33).
*Bring in as much self-honesty as you can muster today with becoming aware of this ETB in your life! Now is the time to “get over yourself” for a more holistic perspective and “get real” with what you’re actually doing and feeling.
✓ Complete the Secondary Addiction Take Actions on pages 56 & 57:
- “What They Say About Me”
- The Thoughts in My Head”
- “Admit to Myself”
WEEK 2 SESSION REMINDERS
To prepare for today’s session:
✓ Login to your Zoom account using the link above by 4:55 for a 5:00 pm Pacific start time (6:00 Mountain / 7:00 Central / 8:00 Eastern). The session will last 1.5-2 hours.
✓ Arrived nourished, hydrated, and in a comfortable location.
✓ Have the following on hand:
(1) Your Companion Journal with completed Take Actions (pages 16-33 and 44-57)
(2) Blank note paper
✓ Take a peek at the remainder of the Take Actions from the EMSO Foundations portion (through page 59). We’ll do some of this together in class, and this will also your homework for the first couple days of this week before we shift fully into the EMSO Investigations.
WEEK 1, DAY 7
Today’s Reminders:
✓ Post in the EMSO Training group by sharing your questions, insights, and observations.
✓ Watch today’s short video on the 6th ETB of Dishonesty.
✓ Complete the Dishonesty portion of the Take Action “Reasons for My ETBs” (page 30).
✓ Complete the Dishonesty Take Actions (pages 54 & 55):
- “Uncover My Unconscious Lies”
- “Reality Checkpoints”
✓ Make sure you’ve completed 3 situations for each awareness-building Take Action before we meet on Zoom (pages 20-23), as well as your opening letter with a photo of you now (page 16).
WEEK 1, DAY 6
Today’s Reminders:
✓ Meet with your EMSO CO to do your Take Actions together, and/or review what you’ve noticed thus from your deep dive into ETBs this week.
✓ Watch today’s video on the ETB of Judgmentalism
✓ Complete the 5th portion of the Take Action “Reasons for My ETBs” on Judgmentalism (pages 29-30).
✓ Complete the Judgmentalism Take Actions on pages 52 & 53:
- “Meet My Inner Critic”
- “Different From Me”
- “Observe the Judge”
WEEK 1, DAY 5
Today’s Reminders:
✓Watch today’s video on the ETB of Self-Centeredness.
✓ Post in the training Facebook group if you have questions, epiphanies, or wish to give or receive support. You’re not alone. Meet with your EMSO CO to complete the Take Actions and reflect on what you’re noticing in your self-inquiry with the first 4 ETBs.
✓ Continue identifying the “Reasons for My ETBs”…this time the Self-Centeredness segment (pages 27-29).
✓ Complete the Self-Centeredness Take Actions (pages 50 & 51):
- “Looking Clearly Around Me”
- “Center of Self”* & “Freedom of Self”
WEEK 1, DAY 4
Today’s Reminders:
✓ Post a personal breakthrough about an ETB you have in the Facebook Group.
✓ Watch today’s short video to further explore the ETB of Jealousy and better understand if this is part of your
✓ Complete the 3rd part of the Take Action “Reasons for My ETBs”: Jealousy (page 26-27).
✓ Complete the Jealousy Take Actions on pages 48 & 49:
- “Romantic Jealousy: Face My Jealous Nature”
- “Comparison Jealousy: Challenge My Triggers”
✓ Continue building awareness by completing two more situations for each Take Action on pages 20-23.
WEEK 1, DAY 3
Today’s Reminders:
✓ Watch today’s video and notice when and how you experience the ETB of Childishness in your past and present
✓ Complete the Childishness segments of the Take Action called “Reasons for My ETBs” (pages 25-26).
✓ Complete the Childishness Take Actions called “My ‘Five-Year-Old’ Self” and “Childhood Needs” (pages 46 and 47).
✓ If you haven’t yet done so, use the hashtag #WHYAMIHERE and write a post to share what inspired you to join this EMSO Essentials Intensive. Click here to post: EMSO Training Community.
✓ Also, if you haven’t yet done so, connect with your EMSO CO(s)—choose a preferred medium for communication (text, phone, Zoom, Messenger, WhatsApp, Marco Polo, etc.) and a first time to meet.
WEEK 1, DAY 2
Today’s Reminders:
✓ Watch the first video and simply notice when and how you’re defensive in your current life, and in your past.
✓ Complete section 1. Defensiveness of the Take Action called “Reasons for My ETBs” (page 24).
✓Complete the Take Actions on pages 44 and 45 called “Observe My De(Fences)” and “Reacting to Negative Feedback.”
✓ Post your photo and share why you’re here in the EMSO Training Community #WHYAMIHERE
✓ Connect with your EMSO CO(s)—choose a preferred medium for communication (text, phone, Zoom, Messenger, WhatsApp, Marco Polo, etc.) and a first time to meet.
WEEK 1, DAY 1
This evening is all about completing what we began together in class…
✓ Take a photo of yourself, or ask someone in your house to do so. Print it and add to the box on page 16 of your Companion Journal.
✓ Complete page 16 by writing a letter to your current self. Include all the reasons you’re here. Be honest with yourself, as this forms the basis of your experience.
✓ Share why you’re here in the EMSO Training Community #WHYAMIHERE (and feel free to include the photo of yourself)
✓ Complete page 17: “The Real Me, Part 1: Common Traits of an Emotional Sober Person”
✓ Complete page 18-19: “Find My ETBs”
✓Connect with your EMSO CO(s)—choose a preferred medium for ongoing communication (text, Messenger, WhatsApp, Marco Polo, etc.) and a first time to meet (phone, Zoom, video call, in person if possible).
If you have any questions as you get started, feel free to send an email now.
