Good Night with EFT Tapping

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Candle: Balance Trauma with Spirituality 2: God as a response in others.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

With thanks and appreciation to the 16th Annual World Tapping Summit (2024) for kindly sharing their resources.
This recording was inspired by a talk given by Dr. Dawson Church.

Music: #Uppbeat – “As the Sun Shines” by Justin Lee
License code: IWWY9DQ7GOYUPJTF

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

A common limiting belief that many people carry is “I’m broken” or “I’m not enough.” This belief often arises from experiences of pain, rejection, or unmet needs, and it can quietly shape how we see ourselves — as flawed or unworthy of love. In Balance Psychotherapy, we don’t challenge this belief with force; instead, we bring gentle awareness to it and listen to what it’s trying to express. Through sensing and compassion, we begin to uncover the truth beneath it: “I’m not broken — I’m simply in need of care.” This realisation shifts the inner stance from shame to tenderness, allowing the body and mind to rest in a new balance where healing becomes possible.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

The Opposite Affect technique in Balance Psychotherapy invites clients to bring awareness to a difficult emotion or bodily sensation — such as fear, shame, or anger — and then to gently introduce its opposite quality as a way of restoring inner balance. Instead of trying to eliminate distress, we create space for a new, regulating experience to emerge alongside it. For example, fear may be balanced by courage, harshness by kindness, or chaos by calm. This process activates the body’s natural capacity for regulation and integration, helping the client move from overwhelm toward wholeness. The opposite affect is not forced; it is sensed — a felt quality that opens the door to healing, spaciousness, and self-compassion.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Limiting beliefs are deeply held thoughts or assumptions we have about ourselves, others, or the world that restrict our potential and well-being. They often form early in life as a way to make sense of experiences — for example, “I’m not good enough,” “I don’t deserve love,” or “It’s not safe to express myself.” Over time, these beliefs can quietly shape how we think, feel, and behave, keeping us stuck in old emotional patterns even when our circumstances change.

EFT tapping (Emotional Freedom Technique) is a gentle mind-body practice that helps release the emotional charge behind these limiting beliefs. By tapping on specific acupressure points on the face and body while focusing on the belief or emotion, we calm the nervous system and create space for new, balanced perspectives. The process combines awareness, acceptance, and physical regulation, allowing both the mind and body to let go of unhelpful patterns and return to a state of clarity and self-compassion.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Joy Is My Path. EFT for Finding Solutions. Continuation of the path to find joy with Balance Psychotherapy

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Ending the day with Balance. Everyday practice.

Music: #Uppbeat, https://uppbeat.io/t/brock-hewitt-stories-in-sound/firm-foundation

License code: 2MMS0POYGFPTY86Y

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Everyday practice.

Music: #Uppbeat,

https://uppbeat.io/t/northwestern/hometown

License code: AD4A3PJ1FO3KC8EM

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Balancing Critical Voices and Feelings of Guilt with Breath

Music: #Uppbeathttps://uppbeat.io/t/justin-lee/wanderlust

License code: PDBVHMA8L3I1EYCU

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Feeling stuck in a cycle of unhelpful thoughts?
This guided meditation can help you break free.

Imagine yourself in a quiet, peaceful space — ready to explore the inner workings of your mind.
Begin by simply noticing the thoughts moving through your awareness.
Is there one thought that keeps returning, feeling heavy or overwhelming?

This meditation uses a technique called Emotional Freedom Technique (EFT), also known as tapping.
You’ll gently tap on specific points on your face and body while acknowledging the thought that arises.

Here’s the key: as you tap, you’ll shift your focus from believing the thought to allowing it — without judgment.
Let your thoughts flow. Instead of dwelling on negativity, you’ll learn to move through it with calm acceptance.

This practice helps you recognise that your thoughts are just thoughts — they don’t define who you are.
You have the power to move through them and return to a balanced, centred state of mind.

The meditation will guide you through gentle tapping points — on the eyebrow, around the eye, under the nose, and more — while repeating affirmations such as:

“I’m open to the possibility of accepting and loving myself.”

Let these words settle within you as you breathe deeply and tap gently.

Repeat this exercise as often as you can.
Each round helps to quiet your mind, release tension, and restore inner balance.

With gratitude and appreciation to the 16th Annual World Tapping Summit (2024) for kindly sharing their resources,
and to Dr. Claire Hayes for her guidance on using tapping to work with unhelpful thought patterns.

Music: #Uppbeat – “Firm Foundation” by Brock Hewitt / Stories in Sound
License code: 9VBLGX1NORV31AQF

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Tapping Your Way to Freedom from Negative Thoughts

Feeling stuck in a cycle of unhelpful thoughts?
This guided meditation will help you break free and find calm.

Imagine yourself in a quiet, comfortable space — ready to explore the inner workings of your mind.
Begin by simply noticing the thoughts moving through your awareness.
Is there one thought that keeps returning, perhaps feeling heavy or overwhelming?

This meditation uses the Emotional Freedom Technique (EFT) — also known as tapping.
You’ll gently tap on specific points on your face and upper body while acknowledging that thought, allowing your body and mind to process it safely.

Here’s the key:
As you tap, you’ll shift your focus from believing the thought to allowing it — without judgment.
Instead of getting caught in negativity, you’ll let the thoughts flow through, opening space for calm and clarity.

This process helps you recognise that thoughts are just thoughts.
They do not define you.
You have the power to move through them and return to a balanced, centred state of mind.

The meditation will guide you through gentle tapping points — around the eyebrow, eye, nose, chin, collarbone, and more — while repeating supportive affirmations such as:

“I’m open to the possibility of accepting and loving myself.”

Allow these words to settle into your body as you breathe deeply and tap gently.

Repeat this exercise as often as you can.
Each round helps you release tension, quiet the mind, and reconnect with your inner balance.

With gratitude and appreciation to the 16th Annual World Tapping Summit (2024) for sharing their resources,
and to Dr. Claire Hayes for her guidance on using tapping to work with unhelpful thought patterns.

Music: #Uppbeat – “Firm Foundation” by Brock Hewitt / Stories in Sound

Arthur Riley offers this breath practice:

Inhale: I will not be silenced by fear.
Exhale: A quivering voice is still sacred.

Inhale: God, my soul trembles.
Exhale: Steady me in your arms.

Inhale: I will meet this fear with rest.
Exhale: God, steady me in your arms.

(Adapted from: Action and Contemplation, Meditations, 26 Jan 2024 — “Meeting Fear with Rest,” Center for Action and Contemplation, cac.org)

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Inside You Is an Inner Sanctuary: A Safe Haven Within Find Your Inner Sanctuary

A Guided Meditation on Pain and Compassionate Light

Close your eyes and take a slow, deep breath.
Let the outside world fade away for a moment.
Turn your attention gently to what is here, right now.

Can you hear the quiet hum of life around you — a bird chirping, the faint whir of a fan, the subtle rhythm of your own breath?
Notice the taste lingering on your tongue, the coolness of the air on your skin, the rise and fall of your chest as you breathe deeply and fully.

Now, begin to journey inward.
Let your awareness travel down through your body — to your feet resting on the ground, your legs, your torso, your arms.
Notice any sensations of tightness, pressure, or discomfort. There’s no need to resist or push them away.
Simply acknowledge what is present with gentle curiosity.
Where is this discomfort located?
If it had a colour, what would it be?

Perhaps an image comes to mind — a shape, a texture, or a symbol.
Imagine this pain as a locked door within you.
But behind that door, there is not darkness — there is a soft, radiant light: a source of warmth, care, and compassion.

Breathe deeply.
With each inhale, feel that light expanding and glowing brighter.
It surrounds the pain — not judging, not forcing — simply offering comfort and understanding.

Now imagine yourself as a sanctuary, a safe haven within your own being.
This compassionate light is always here — the warmth of a loved one’s embrace, the cool freshness of a summer breeze, the quiet safety of home.

Stay with this feeling for as long as you need.
Let any pain or tension soften, held gently in the glow of your own compassion.

Remember — this inner sanctuary is always within you, a place of peace and renewal.
You can return to it at any time, simply by closing your eyes and taking a deep breath.

Repeat this meditation as often as you can this week.

Music: #Uppbeat, https://uppbeat.io/t/brock-hewitt-stories-in-sound/body

License code: TKY4DVSOXOCYYEF3

Silence the Saboteur: Unleashing Your Inner Strength

Do you ever feel like there’s a tiny gremlin living in your head, whispering criticisms and doubts? That, my friend, is your inner critic — the voice that loves to point out your flaws and hold you back from living in the natural flow of life.

But wait — don’t rush to silence it just yet!
This session turns the tables on the inner critic, revealing a surprising truth: it might actually be trying to help, just in a clumsy, misguided way.

Think of your inner critic as a reflection of past experiences and learned protective behaviours. It’s like a well-meaning but confused guardian, trying to keep you safe by warning you of potential dangers. The key to transforming this voice lies in compassion, not confrontation.

This guided meditation is your chance to do exactly that. Together, we’ll travel through your body, acknowledging the presence of the inner critic — and understanding its limits.

As you tap gently with your fingertips, feeling the familiar sting of self-doubt, repeat after me:

“Even though I have this voice that drives me crazy, I choose to love and accept myself.”

As you move your awareness down through your body, notice where the critic might live — perhaps a tightness in your chest or a knot in your stomach. With each breath, soften those areas. See the fear and desperation behind the critical thoughts — this voice just wants you to be safe and loved.

Here’s the empowering shift: you are more than your inner critic.
You are a whole, capable person, filled with wisdom, resilience, and potential.

This session is your invitation to turn down the volume on that harsh voice. You’ll learn to observe it with curiosity, listen with compassion, and ultimately choose self-acceptance over self-judgment.

Self-love is your strongest protection against negativity.
Remember: each day is an opportunity to practise acceptance.
Breathe in kindness, exhale doubt, and step into a life of balance and self-compassion.

You’ve got this. 🌿

With gratitude and appreciation to the 16th Annual World Tapping Summit (2024) for sharing their resources, and to Dr. Claire Hayes for her insightful guidance on tapping for the inner critic.

Music: #Uppbeat – “Banana Peel” by Northwestern

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Emotional Freedom Techniques (EFT)

Emotional Freedom Techniques (EFT), often known as tapping, is a therapeutic method that integrates cognitive and exposure therapy with gentle acupressure. By tapping on specific points of the body while focusing on emotions or memories, EFT is believed to calm the nervous system, reduce emotional distress, and support healing.

EFT is based on the idea that unresolved emotions can create disruptions in the body’s stress-regulation system. Tapping on specific meridian points while voicing affirmations or focusing on distressing thoughts helps restore balance and promote emotional release.

Common tapping points include:

• Side of the hand (Karate Chop Point)

• Top of the head (Crown)

• Eyebrow (Inner edge)

• Side of the eye (Outer bone)

• Under the eye (Below the pupil)

• Under the nose (Between nose and lip)

• Chin point (Midway between lower lip and chin)

• Collarbone (Just below)

• Under the arm (Around four inches beneath the armpit)

During tapping, individuals repeat short, focusing statements to bring awareness to emotions, sensations, or beliefs while maintaining a sense of safety and acceptance. The process combines mindful attention with somatic stimulation, helping the body process emotional charge and return to equilibrium.

Scientific research on EFT has expanded over the last two decades, with findings suggesting benefits for anxiety, depression, trauma, and stress regulation.

• Reduction in anxiety and depression: Studies consistently show significant decreases in symptoms after EFT sessions, often with noticeable improvement after a single round.

• Physiological changes: Measurable reductions in cortisol (the primary stress hormone) have been observed following EFT, indicating a calmer physiological state.

• Long-term effects: Several studies report sustained emotional improvement weeks or months after treatment.

• Mechanism of action: EFT appears to calm the amygdala (the brain’s fear centre) and enhance communication between emotional and regulatory regions of the brain, restoring parasympathetic balance.

These results highlight EFT as a promising integrative tool for emotional and physiological well-being.

Emerging neuroscience research helps explain how EFT may affect brain function and neurochemistry.

Brain Activity:

• A 2012 study found that EFT decreased activity in the amygdala, responsible for fear and threat processing.

• A 2013 study showed increased activation in the prefrontal cortex, the region linked to decision-making, regulation, and calm focus.

Neurochemical Effects:

• EFT has been linked to lower cortisol levels, reducing the body’s stress response.

• Some studies indicate increased serotonin production, supporting mood regulation and well-being.

Potential Mechanisms:

1. Acupoint stimulation may send soothing signals to the brain, particularly the amygdala and hippocampus, interrupting stress responses.

2. Focused attention and rhythmic tapping may produce a relaxation effect similar to mindfulness or meditation, influencing neural activity.

3. Recalling distressing memories while tapping may help desensitise emotional intensity and rewire neural pathways associated with those experiences.

While research continues, current findings suggest that EFT influences both emotional processing and physiological regulation, integrating body and mind for deeper emotional balance.

When practised consistently, EFT helps strengthen emotional regulation, self-compassion, and resilience, supporting the body’s natural capacity to return to balance.

With appreciation to the 16th Annual World Tapping Summit (2024) – The Tapping Solution – for sharing educational resources, and to Dr Claire Hayes for her insights on using tapping to work with the inner critic.

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

🕵️‍♀️ Ready to Become a Mind–Body Detective?

Ever feel like your brain is a jumbled mix of thoughts, feelings, and physical sensations all rolled into one?
Me too! But there’s a way to untangle this inner mystery — and today’s Balance Psych session is all about becoming a Mind–Body Detective!

Imagine listening to music: some people can pick out every instrument, while others just hear one big mashup. The same goes for what’s happening inside you. In this session, you’ll learn to differentiate the “sounds” of your thoughts, feelings, and body sensations.

Grab a piece of paper and divide it into three sections: Thoughts, Feelings, and Body Sensations.
This is your detective notebook!

Settle in comfortably (close your eyes if you like). Take a deep breath and become aware of your senses:

• Sight: What colours and shapes surround you?

• Sound: What can you hear right now?

• Smell: Is there a scent in the air?

• Taste: Any lingering flavour in your mouth?

• Touch: How does the air feel on your skin — warm, cool, soft, or still?

Write your observations in the Body Sensations section.

Like a detective scanning a scene, move your attention slowly down your body.
Notice any tension in your head, neck, or shoulders. Do your arms feel heavy or light? Is your torso relaxed or tight? Continue down to your legs — any tingling, warmth, or aches?
Write down what you notice in your Body Sensations section.

Now that you’ve checked in with your body, ask yourself:

“How am I today?”

Any thoughts that arise — worries, to-do lists, random memories, or song lyrics — go into your Thoughts section.

Did any emotions come up during your body scan or reflection? Maybe you feel tired, calm, irritated, or even joyful.
Write these in your Feelings section.

Imagine you’ve cleared the clutter in your mind.
How does that emptiness feel — unsettling, peaceful, freeing?
Write down what comes up.

Now, picture something delightful — birds singing, warm rain on your skin, or a gentle breeze.
Let that image fill your body with warmth and calm. Feel this joy expanding within you, wherever you are and whatever you’re doing.

This detective work takes practice, so keep coming back to it.
The more you train yourself to notice your thoughts, feelings, and body sensations, the better you’ll understand the unique symphony playing inside you.

Abdominal Tapping for Balance and Calm

First, gently tap on the parts of your body that hold fear.
After that, move to tapping on the abdomen and chest — the areas we refer to as the tree.

The abdominal tapping technique is inspired by Kasia’s research on the vagus nerve.
The vagus nerve is the longest cranial nerve in the body, extending from the brainstem down to the abdomen. It plays a crucial role in regulating many bodily functions — including heart rate, digestion, and emotional responses.

By tapping on specific points on the abdomen, you can help activate the vagus nerve and promote a state of relaxation and balance throughout the nervous system. The accompanying video demonstrates this gentle exercise.

You may wish to focus on the following areas:

• Solar Plexus Area:
  Located just above the navel, this region corresponds to the autonomic network that influences self-confidence, emotional stability, and the regulation of stress responses through the diaphragm and vagal pathways.

• Lower Abdomen:
  Just below the navel lies a centre rich in enteric nervous system activity — sometimes called the “second brain.” Tapping here supports gut–brain communication, emotional processing, and creative flow.

• Pelvic Base:
  The area just above the pubic bone connects with deep stabilising muscles and sensory nerves related to safety, grounding, and regulation. Gentle tapping here can help restore a sense of physical and emotional security.

1. Reduces stress and anxiety by activating the parasympathetic (rest-and-digest) system.

2. Improves digestion by supporting healthy vagal tone and gut motility.

3. Enhances emotional regulation through modulation of limbic and brainstem circuits.

4. Boosts immune function by reducing systemic stress and inflammation.

Remember to be gentle and consistent with your tapping. Experiment with different rhythms and pressures until you find what feels most natural and soothing for you.

Incorporating abdominal tapping into your daily routine can be a simple yet powerful way to support nervous system balance and overall well-being.

Music: #Uppbeat – “Oahu” by Northwestern

Find me on www.balance-psychotherapy.org

Exploring feelings of absence in attachment patterns. This session is for those who experience a scary sensation of emptiness, falling or nothingness while meditating.

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Find me on www.balance-psychotherapy.org

The Power of Connection:

We begin with a beautiful quote from Antoine de Saint Exupéry's "The Little Prince." The fox tells the prince, "to tame" is to create a bond. This quote perfectly introduces the idea of attachment – the way we form close relationships and connect with others.

Understanding Attachment Theory:

John Bowlby's Attachment Theory suggests that infants and young children seek safety and closeness with their caregivers. These caregivers act as a "secure base" – a foundation from which children can explore the world, knowing they can return for comfort and support.

Exploring Your Attachment Style: A Questionnaire

Now comes the exciting part – discovering your attachment style! Grab a pen and paper as we delve into a simple questionnaire based on Dynamic Interpersonal Therapy (DIT).

The Four Attachment Styles:

The questionnaire explores four main attachment styles. Here's a breakdown of each style along with the scoring system (1 = not like you, 7 = very much like you):

Style A:

Statement: "It's easy for me to become emotionally close to others. I'm comfortable depending on them and having them depending on me. I don't worry about being alone or having others not accept me."

Score yourself: 1 (Not Like Me) to 7 (Very Much Like Me)

Style B:

Statement: "I'm uncomfortable getting close to others. I want emotionally close relationships, but I find it difficult to trust others completely or depend on them. I worry that I will be hurt if I allow myself to become too close to others."

Score yourself: 1 (Not Like Me) to 7 (Very Much Like Me)

Style C:

Statement: "I want to be completely emotionally intimate with others, but I often find that others are reluctant to get as close as I would like. I'm uncomfortable being without close relationships, but I somehow worry that others don't value me as much as I value them."

Score yourself: 1 (Not Like Me) to 7 (Very Much Like Me)

Style D:

Statement: "I'm comfortable with close emotional relationships, but it's very important to me to find independence and self-sufficiency. I prefer not to depend on others or have others depend on me."

Score yourself: 1 (Not Like Me) to 7 (Very Much Like Me)

Understanding the Results:

Style A - Secure Attachment

A high score in this style indicates a secure attachment pattern – a foundation for healthy and fulfilling relationships.

Style B - Anxious-Fearful Attachment

A high score in this style suggests an anxious attachment with a fearful pattern. You might crave closeness but struggle with trust and fear getting hurt.

Style C - Anxious-Preoccupied Attachment

This style indicates an anxious attachment with a preoccupied pattern. You crave deep connection but might feel insecure or doubt your worth in relationships.

Style D - Avoidant Attachment

A high score in this style suggests an avoidant attachment pattern. You value independence and might struggle with emotional intimacy.

Once you've scored yourself on each style, you'll have a better understanding of your dominant attachment pattern. Remember, these are just general categories, and your style might be a blend of different types.

Beyond the Questionnaire: Disorganized Attachment

The DIT questionnaire doesn't cover the disorganized attachment pattern, which can stem from severe trauma or neglect. It's characterized by confusing and contradictory behaviours in relationships and difficulty with self-regulation. If you suspect you have a disorganized attachment, seeking professional help is recommended.

Importance of Attachment Style Awareness:

Understanding your attachment style can be incredibly helpful in your relationships. It allows you to recognize your own patterns and those of your partner, fostering better communication and empathy.

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Find me at www.balance-psychotherapy.org

FOCUSSING: Simple Steps

Practise every day whatever you are doing, wherever you are:

1. Ask yourself: ‘How am I today? How am I really today?’
2. Clear the ‘clutter’ of unnecessary thoughts, plans and unimportant emotions.
3. Ask yourself again: How am I really today? Stay in touch with that unknown that Gendlin calls ‘murky zone’.
4. Find ‘a handle’ - a word or an image that describes how you are.
5. Stay in that space.
6. Ask the space: ‘What would you like?’, ‘What do you need?’
7. Accompany the space with compassion and kindness until ‘a shift’ happens.

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Find me at www.balance-psychotherapy.org

FOCUSSING: Simple Steps

Practise every day whatever you are doing, wherever you are:

1. Ask yourself: ‘How am I today? How am I really today?’
2. Clear the ‘clutter’ of unnecessary thoughts, plans and unimportant emotions.
3. Ask yourself again: How am I really today? Stay in touch with that unknown that Gendlin calls ‘murky zone’.
4. Find ‘a handle’ - a word or an image that describes how you are.
5. Stay in that space.
6. Ask the space: ‘What would you like?’, ‘What do you need?’
7. Accompany the space with compassion and kindness until ‘a shift’ happens.

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Find me at www.balance-psychotherapy.org

FOCUSSING: Simple Steps

Practise every day whatever you are doing, wherever you are:

1. Ask yourself: ‘How am I today? How am I really today?’
2. Clear the ‘clutter’ of unnecessary thoughts, plans and unimportant emotions.
3. Ask yourself again: How am I really today? Stay in touch with that unknown that Gendlin calls ‘murky zone’.
4. Find ‘a handle’ - a word or an image that describes how you are.
5. Stay in that space.
6. Ask the space: ‘What would you like?’, ‘What do you need?’
7. Accompany the space with compassion and kindness until ‘a shift’ happens.

Finding Balance in the Shadow of Fear

This session introduces the “Candle Icon” program, designed specifically for individuals working through trauma. Kasia explores the profound impact of trauma — both personal and intergenerational — and highlights the role of epigenetics in shaping our responses to fear.

Recognising the limitations of traditional approaches, Kasia introduces the concept of rest as a counterbalance to fear. Drawing inspiration from the work of Cole Arthur Riley, the session underscores the importance of acknowledging fear without being consumed by it.

Participants are guided to cultivate self-compassion and understanding, viewing fear not as an enemy but as a protective mechanism that once kept them safe. By developing a sense of inner peace and learning to honour fear without allowing it to lead our lives, we open the way to healing from trauma and moving toward balance, resilience, and emotional freedom.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

💫Find me @ www.balance-psychotherapy.org

💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

FOCUSSING: Simple Steps

Practise every day whatever you are doing, wherever you are:

1. Ask yourself: ‘How am I today? How am I really today?’
2. Clear the ‘clutter’ of unnecessary thoughts, plans and unimportant emotions.
3. Ask yourself again: How am I really today? Stay in touch with that unknown that Gendlin calls ‘murky zone’.
4. Find ‘a handle’ - a word or an image that describes how you are.
5. Stay in that space.
6. Ask the space: ‘What would you like?’, ‘What do you need?’
7. Accompany the space with compassion and kindness until ‘a shift’ happens.

Watch on You Tube https://youtu.be/nuDFrNZftHQ?si=lrrGahpY1x3Sdmjl

The abdominal tapping technique is inspired by Kasia's research on the vagus nerve.

The vagus nerve is the longest cranial nerve in the body, extending from the brainstem down to the abdomen, and plays a crucial role in regulating various bodily functions, including heart rate, digestion, and emotional responses.

By tapping on specific points on the abdomen, you can activate the vagus nerve and promote a state of relaxation and balance in the body. The video demonstrates the tapping exercise.

You may also want to focus on the following points in the body:

Solar Plexus

Located just above the navel, this area corresponds to the solar plexus chakra, which is associated with personal power, self-esteem, and emotional well-being.

Navel

The area just below the navel corresponds to the sacral chakra. This area is linked to emotions, creativity, and sexuality.

Root Chakra

Tapping on the area just above the pubic bone, which corresponds to the root chakra. This chakra is associated with safety, security, and grounding.

1. **Reducing stress and anxiety** by activating the parasympathetic nervous system

2. **Improving digestion** by promoting proper gut function

3. **Enhancing emotional regulation** by modulating the limbic system

4. **Boosting immune function** by reducing inflammation

Remember to be gentle and consistent with the tapping. Experiment with different pressure levels and find what feels most comfortable for you. Incorporating abdominal tapping into your daily routine can be a simple yet effective way to support your overall well-being and promote a healthy, balanced nervous system.

Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Watch on You Tube https://youtu.be/H_hzl-fptpY?si=mhjqjdA5bkVD0vkw

EFT operates on the premise that unresolved emotional issues can cause blockages in the body's energy system. By tapping on these meridian points—typically on the face, hands, and upper body—while voicing affirmations or focusing on specific issues, individuals can alleviate emotional distress. The common tapping points include:

- **Karate Chop Point**: Side of the hand

- **Top of the Head**: Crown area

- **Eyebrow**: Inner edge of the eyebrow

- **Side of the Eye**: On the bone at the outer corner of the eye

- **Under the Eye**: On the bone directly under the eye

- **Under the Nose**: Between the nose and upper lip

- **Chin Point**: Midway between the lower lip and chin

- **Collarbone**: Just below the collarbone

- **Under the Arm**: About four inches below the armpit

Research into EFT has been growing, with various studies suggesting its effectiveness for a range of emotional and psychological issues, including anxiety, depression, and PTSD. Some key findings include:

**Reduction in Anxiety and Depression**: Studies have shown that EFT can significantly reduce symptoms of anxiety and depression in participants, often with immediate results after a tapping session.

**Physiological Changes**: Research indicates that EFT may lead to physiological changes, such as decreased cortisol levels (the stress hormone), which suggests a reduction in stress response.

**Long-term Effects**: Some studies report that the benefits of EFT can be long-lasting, with participants maintaining reduced anxiety and improved emotional well-being even weeks after treatment.

**Mechanism of Action**: While the exact mechanisms are still being explored, EFT is thought to work by calming the amygdala (the brain's fear centre) and restoring balance to the body's energy system.

Overall, EFT represents a unique blend of psychological and physical approaches to emotional healing, offering a practical tool for individuals seeking relief from emotional distress. As research continues, EFT's place in therapeutic practices is likely to expand, providing more people with access to this innovative technique.

There does appear to be a connection between Emotional Freedom Techniques (EFT) and neuroscience, particularly in the areas of brain activity and neurochemistry. While more research is needed, several studies have explored the potential neurological mechanisms underlying EFT's effectiveness:

**A 2012 study** found that EFT was associated with decreased activity in the amygdala, the part of the brain responsible for processing fear and other negative emotions.

**Another study in 2013** showed that EFT led to increased activity in the prefrontal cortex, which is involved in decision-making and emotional regulation, and decreased activity in the amygdala[2].

**Research has suggested** that EFT may lead to reductions in cortisol, the primary stress hormone. Lower cortisol levels are associated with reduced stress and anxiety.

**A 2016 study** found that EFT was linked to increased serotonin production. Serotonin is a neurotransmitter that plays a role in mood regulation and well-being.

While the exact mechanisms are still being explored, researchers have proposed several ways in which EFT may influence the brain and nervous system:

1. **Stimulating acupressure points** may send signals to the amygdala and hippocampus, areas of the brain involved in processing emotions and memories.

2. **The combination of focused attention** and tapping may induce a state of relaxation, similar to meditation, which has been shown to alter brain activity and neurochemistry.

3. **The process of recalling traumatic memories** while tapping may help to reframe and desensitize the emotional response, leading to long-term changes in how the brain processes these memories.

💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

The abdominal tapping technique is inspired by Kasia's research on the vagus nerve. Please find demonstration here https://youtu.be/w42agZH9l3E

The vagus nerve is the longest cranial nerve in the body, extending from the brainstem down to the abdomen, and plays a crucial role in regulating various bodily functions, including heart rate, digestion, and emotional responses.

By tapping on specific points on the abdomen, you can activate the vagus nerve and promote a state of relaxation and balance in the body. The video demonstrates the tapping exercise.

You may also want to focus on the following points in the body:

Solar Plexus

Located just above the navel, this area corresponds to the solar plexus chakra, which is associated with personal power, self-esteem, and emotional well-being.

Navel

The area just below the navel corresponds to the sacral chakra. This area is linked to emotions, creativity, and sexuality.

Tapping on the area just above the pubic bone, which corresponds to the root chakra. This space is associated with safety, security, and grounding.

1. **Reducing stress and anxiety** by activating the parasympathetic nervous system

2. **Improving digestion** by promoting proper gut function

3. **Enhancing emotional regulation** by modulating the limbic system

4. **Boosting immune function** by reducing inflammation

Remember to be gentle and consistent with the tapping. Experiment with different pressure levels and find what feels most comfortable for you. Incorporating abdominal tapping into your daily routine can be a simple yet effective way to support your overall well-being and promote a healthy, balanced nervous system.

Music: #Uppbeat, https://uppbeat.io/t/northwestern/oahu

💫Find me at www.balance-psychotherapy.org 💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

De-Mystifying Stress: How to Turn It into Your Ally

Forget everything you thought about stress being the enemy! This session flips the script, showing you how stress can actually be a valuable tool for growth. The key lies in understanding the different types of stress and finding ways to create balance.

Imagine stress as a spectrum. On one end, you have a safe, stimulating challenge. This is the kind of stress that gets your dopamine pumping and motivates you to achieve your goals. Think of that deadline that pushes you to produce your best work, or a challenging hike that leaves you feeling invigorated.

Now, on the other end of the spectrum, we have chronic, overwhelming stress. This is the kind that drains your energy, zaps your joy, and can even lead to health problems. Nobody enjoys feeling constantly on edge, right?

The goal is to find the sweet spot in the middle - a place where you can harness the good stress for motivation and growth, while keeping the bad stress at bay. So, how do we do that?

Just like a superhero needs a secret lair, you need a safe space to feel calm and grounded. This can be a physical space, like your favourite park or a cosy corner in your home. Or, it can be a feeling of connection and support you get from a community or loved ones.

Instead of dreading challenges, view them as opportunities to learn and grow. Think of them as stepping stones to a goal you're excited about. This shift in perspective can make a big difference in how you experience stress.

World throws curveballs, and some stress is simply unavoidable (we're looking at you, car troubles and surprise bills!). While you can't control everything, you can control how you react. Focusing on healthy habits like sleep, exercise, and a balanced diet gives your body the tools it needs to handle stress. Learning to say "no" and avoiding catastrophizing also helps keep things manageable.

Techniques like meditation and "tapping" (a blend of EMDR and acupressure) can be powerful allies in managing stress and processing emotions. These practices can help you work through underlying fears and limiting beliefs that might be fuelling your stress response.

Remember: Stress is a natural part of life. By creating a sense of safety, reframing challenges, and developing healthy coping mechanisms, you can transform stress from a foe into a force for positive change. So, the next time you feel stressed, embrace it as an opportunity to learn, grow, and become the best version of yourself!

Your Secret: The Life that Lives you has your back!

💫Find me at www.balance-psychotherapy.org

💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Key Learning Outcomes of the first course ‘Awesome’:

This course offers a comprehensive approach to emotional well-being and personal growth. By the end of this course, you will develop a deeper understanding of your emotions, enhance your emotional regulation skills, and cultivate a greater sense of inner peace and resilience.

Course Overview:

Over eight weeks, you will embark on a transformative journey of self-discovery and emotional healing. Focusing on creating a safe inner space, the course delves into various techniques such as Focusing, journaling, EFT, and the exploration of opposites to balance emotions. Participants will learn about attachment styles, object relations, affect regulation, and the management of unhelpful thoughts and inner critics. The course also addresses existential questions, incorporates elements of EMDR for trauma, and culminates in clearing emotional blockages and celebrating life.

Week-by-Week Breakdown:

Week 1: Establishing a safe inner and outer space through Focusing, journaling, and EFT. Introducing the concept of balancing opposite emotions.

Week 2: Exploring attachment styles and object relations. Balancing fear with gratitude through the ‘tree of life’ technique.

Week 3: Deep dive into affect regulation using EFT and the opposites technique.

Week 4: Addressing unhelpful thoughts and inner critic with EFT.

Week 5: Working with depression. Exploring existential questions and balancing suffering with breathing and joy.

Week 6: Introduction to EMDR for trauma-related experiences.

Week 7: Clearing emotional blockages and celebrating life.

Week 8: Consolidating learning and fostering a sense of joy.

By the end of this course, you will have developed a robust toolkit for emotional well-being and personal growth, enabling you to navigate life’s challenges with greater resilience and fulfilment.

Ready to transform your well-being in just 7-15 minutes a day? Balance Psych isn’t your average program. Here’s what sets it apart:

Quick & Easy Wind-Downs: No hour-long sessions! Fit in self-care with bite-sized session designed for bedtime listening or morning meditations.

Beyond CBT & Psychodynamic: Balance Psych is more holistic than traditional approaches. It addresses thought patterns and beliefs, but it’s not just CBT. We explore your past experiences, but it’s not just psychodynamic therapy.

Self-Compassion at the Core: We believe in self-acceptance and gentle guidance, not a rigid, clinical approach.

No Lectures, Just Transformation: Forget dry lessons.

Get ready for practical wind-downs designed to inspire and heal.

💫Find me at www.balance-psychotherapy.org

💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Balancing Affect

Imagine your emotions as waves crashing on a shore. Sometimes, they're gentle ripples, other times, towering tsunamis. This session is about learning to surf those waves, instead of being swept away.

We'll explore a powerful technique to balance your emotional seas. By understanding and responding effectively to your emotions, you can create a sense of inner peace and harmony.

Think of it as training your inner weatherman. You'll learn to predict emotional storms, find your equilibrium, and ride out life's challenges with grace and resilience.

Ready to become the captain of your emotional ship? Let's set sail!

The session introduces a framework for managing emotions or "affect." The core idea is that while external factors can influence our emotional state, our primary focus should be on how we respond to these internal experiences.

The session emphasizes the importance of balance in emotional management. You are encouraged to identify strong emotions and then counterbalance them with opposing, bodily felt sensations. This technique aims to create a more centred emotional state.

1. Recognizing the emotion: Identifying the dominant emotion and its physical manifestations.
2. Finding the opposite: Identifying a contrasting emotional or bodily sensation.
3. Balancing: Holding both emotions simultaneously to find a middle ground.

By practicing this approach, individuals can develop greater emotional resilience and respond more effectively to life's challenges.

Ultimately, the goal is to shift the focus from being overwhelmed by emotions to proactively managing them through a process of balancing and integration.

💫Find me at www.balance-psychotherapy.org

💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Unpacking Your Emotional Landscape

Have you ever felt like there's a fog between you and your true self?

This session invites you to clear the air. We'll explore the subtle yet powerful difference between emotions and affect.

Imagine affect as a vast, swirling sky filled with clouds. Some are fluffy and passing, while others are dark and stormy. These aren't necessarily your emotions, but rather the emotional climate you're immersed in. They can shape who you are, but they don't define you.

Emotions, on the other hand, are like weather patterns within you. They're personal responses to what's happening inside and outside. Understanding this distinction is key to unlocking your inner world.

We'll delve into how these two intertwine and influence each other, and how to navigate this emotional landscape.

By recognizing the parts of you that are deeply rooted and those that might be borrowed, you'll be better equipped to cultivate inner peace and balance.

Let's embark on this journey together and uncover the richness of your emotional world.

By differentiating between what originates from within and what's been absorbed from the outside, you'll gain valuable insights into your true self. This session is about more than just understanding; it's about empowerment.

💫Find me at www.balance-psychotherapy.org

💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

The Nature of Affect

The session introduces the concept of "affect" as a powerful, often external force that shapes our emotions and behaviours. Unlike simply bodily emotions, affect originates from various sources such as relationships, social groups, and even broader societal structures. It's 'a lively vibration', a dynamic energy that precedes our thoughts and actions, influencing how we perceive and respond to the world.

Kasia emphasizes the importance of bodily awareness in understanding affect. By tuning into physical sensations, we can gain insights into our emotional landscape. Practices like mindfulness and guided visualization are introduced as tools to connect with these internal signals.

Using a vivid fish tank analogy, Kasia illustrates how external circumstances profoundly shape our internal world. A deprived or hostile environment can foster feelings of inadequacy, fear, and mistrust, while a nurturing environment can cultivate a sense of security and well-being. This metaphor extends to family structures, social groups, and workplaces, highlighting the pervasive influence of external factors on our emotional states.

The session concludes with a practical exercise aimed at cultivating emotional balance. You are guided to identify a primary emotion, its physical manifestation, and then to find its opposite or a counterbalancing emotion like compassion. By holding both emotions simultaneously, individuals can develop greater emotional resilience and self-awareness.

Overall, the session provides a framework for understanding how external forces shape our internal world and offers practical tools to navigate and manage our emotional experiences.

• Affect is a powerful, external force influencing our emotions and behaviours.
• Bodily awareness is crucial for understanding affect.
• Our environment significantly shapes our emotional landscape.
• Balancing opposing emotions can foster emotional resilience.




💫Find me @ www.balance-psychotherapy.org

💫Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Welcome to a Universe Within: A Spark of Wisdom for Your Inner Journey Imagine a vibrant cosmos within you, a reflection of the vast universe above.

This inner world, just like the one astronomers study, holds immense richness and complexity. Think of your true self – your core being – as the sun at the centre, radiating warmth and light. But you're not alone in this internal solar system! Every thought, emotion, and feeling acts like a planet, each with its own unique vibration. It's up to you, the conscious observer, to choose how you respond to these internal forces. The Power of Internalization: Just like planets, these inner aspects are shaped by experiences throughout your life. Positive experiences become like friendly moons, while negative ones might feel like destructive asteroids.

The key takeaway? You can't control what lands in your inner cosmos, but you hold immense power over your response. Finding Your True North: "The Little Prince" by Antoine de Saint-Exupéry: In this story, a little prince explores different planets, each representing a human experience. It's a metaphor for our internal journeys – facing loneliness, forging friendships, and navigating the complexities of life. The Secret of the Heart: "It is only with the heart that one can see rightly; what is essential is invisible to the eye." Like the Little Prince, cultivate compassion for all the planets within you, but remember, your true self, the sun, is always there to guide you. This session invites you to explore a powerful metaphor – your inner world as a cosmos. It's a journey of self-discovery, where you learn to navigate your emotions, find balance, and ultimately, connect with your true self.

Warmly, Kasia

Attachment refers to the deep emotional bond we form with significant others — usually beginning in early childhood with our caregivers. Through these early relationships, we learn what safety, love, and connection feel like. The quality of these attachments shapes how we relate to ourselves and others later in life — how we trust, seek closeness, or protect ourselves from hurt. When attachment is secure, we feel grounded and able to depend on others while maintaining our independence. When it’s insecure, we may struggle with fear of abandonment, emotional distance, or conflict in relationships. In therapy, understanding and healing our attachment patterns helps us rebuild a sense of safety, self-worth, and emotional balance.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

Joy is our natural state — the quiet centre we return to when the mind softens and the body feels safe. It’s not excitement or the pursuit of happiness, but a steady, grounded sense of being alive and connected. This form of joy doesn’t depend on circumstances; it arises naturally when we are in balance, when our emotions can flow freely and our nervous system is calm. The aim of Balance Psychotherapy is to help you recover this inner joy — to clear what blocks it, nurture what supports it, and learn to rest again in the quiet, constant presence of your true self.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

This meditation may help while using the Emotional Regulation Therapy Journal: 6-Week At-Home Program with Balancing Techniques and Bilateral Tapping (Balance & Clarity Series) available on Amazonhttps://amzn.eu/d/0MGp2Ll

🌿 The Emotional Regulation Journal

This is not just a journal—it’s a one-of-a-kind, neurobiology-based therapeutic programme that teaches you how to regulate emotions in just six weeks.

The Emotional Regulation - Therapeutic Journal - 6 Week Programme with Balancing Techniques & Bilateral Tapping is a guided journey designed by London-based psychotherapist Kasia Makuch-Cole, founder of Balance Psychotherapy. Drawing on years of clinical experience with trauma, anxiety, depression, and stress, Kasia brings together mindfulness, bilateral tapping (EMDR-inspired), DBT, IFT, focusing, and values-based reflection into one accessible and practical format.

Inside you’ll find:

• Daily and weekly guided practices to regulate strong emotions and quiet the racing mind

• Case-style vignettes that help you identify patterns, reconnect with your values, and create balance
• Neurobiology-informed tools (like tapping) to ease stress, reduce overwhelm, and ground you in the present
• Dialectical Behavioural Therapy, Internal Family System and psychoanalytic object relations inspired practices

• Creative reflection space to turn insights into lasting habits for resilience and self-care

Why it works:

• Based on evidence-informed therapeutic methods used successfully in clinical practice

• Designed for busy lives—short, clear steps you can actually follow at home

• Written by a seasoned psychotherapist with two decades of experience in trauma, neurodiversity, mindfulness, and emotional regulation

Whether you’re stressed, anxious, burned out, or simply seeking steadier ground, this journal offers a compassionate, step-by-step pathway to emotional clarity, resilience, and living more fully aligned with your values.

Finally—a journal that doesn’t just track your feelings but rewires how you handle them, blending psychotherapeutic insight with neurobiological tools.

Reclaim Your Body, Rediscover Yourself

Tired of feeling like a passenger in your own mind?
It’s time to take the wheel and reconnect your body and mind.

This session invites you on a journey inward — a chance to tune into the deep wisdom held within your body.

We often prioritise our thoughts over our physical sensations, yet the truth is that your body holds the key to unlocking deeper understanding and emotional balance. By shifting your attention from mental chatter to embodied experience, you’ll discover a wellspring of creativity, resilience, and clarity.

Imagine your body as a wise guide, offering insights your mind may have overlooked. This session empowers you to listen to that inner guidance, trust your intuition, and break free from the cycle of overthinking.

As you cultivate a deeper connection with your physical self, you’ll not only ease stress but also enhance your overall sense of presence and well-being.

It’s time to reclaim your body as the compass guiding your life’s journey.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

It’s important to become aware of the beliefs our inner child still holds, because these early beliefs once served a protective purpose. They helped us make sense of our world and stay safe when we were small — for example, “I must please others to be loved,” or “It’s safer not to speak up.” While these beliefs were once necessary, they may now echo in our adult relationships, creating patterns of fear, withdrawal, or over-adaptation.

By nurturing and listening to the part of us that holds these old beliefs, we can meet it with understanding instead of rejection. As we bring compassion to this inner child and feel where these beliefs live in the body, we begin to soften their grip. From that place of safety, we can gently adjust those beliefs to reflect the present reality — “It’s safe to be myself now,” or “I can be loved for who I am.” This process restores a sense of inner harmony and emotional freedom.

Journaling Exercise: Nurturing Your Inner Child Instructions

1. Find a Quiet Space:
Choose a comfortable, peaceful place where you won’t be disturbed.

2. Set Your Intention:
Remind yourself that your purpose is to connect with and nurture your inner child.

3. Visualise Your Inner Child:
Imagine your inner child as a younger version of yourself. What do they look like? How do they feel?

4. Connect with Your Inner Child:
Reach out to this younger part of you with compassion and understanding. Offer words of comfort, encouragement, and love.

5. Address Their Needs:
Ask your inner child what they need right now. Are they feeling scared, lonely, or unloved? Offer them the warmth, safety, and support they may have longed for in the past.

6. Imagine a Safe Space:
Create a safe, nurturing place in your imagination where your inner child can rest and feel protected. What does this space look like? How does it feel?

7. Spend Time Together:
Simply be present with your inner child. You might play, talk, or share a moment of stillness together.

8. Journal Your Experience:
Afterward, take a few minutes to reflect on your experience. What did you learn about yourself? How did it feel to meet and care for your inner child?

• What did my inner child look like? How did they feel?

• What did my inner child need from me?

• How did I respond to those needs?

• What did I learn about myself through this exercise?

• How can I continue to nurture my inner child in daily life?

  
  

  Tips:

• Be Patient and Gentle: Approach your inner child with kindness and understanding.

• Listen Actively: Pay attention to their feelings and words without judgment.

• Express Love and Support: Offer your inner child unconditional acceptance and care.

• Practise Regularly: Make this exercise a regular part of your self-care and emotional healing routine.

By nurturing your inner child, you begin to heal past wounds, cultivate self-compassion, and open the path toward wholeness and inner freedom.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.

It’s deeply important to recognise and care for the part of us that still feels and thinks like we did when we were small. This inner child carries our early emotions — the fears, hopes, and longings that shaped how we see ourselves and the world. When we ignore or criticise this part, it often retreats or reacts in pain. But when we listen, protect, and nurture it with compassion, healing begins. We learn to become the caring presence that this younger self once needed.

EFT (Emotional Freedom Technique), also known as tapping, supports this process by combining gentle acupressure with mindful attention. As we tap on specific points on the body while acknowledging emotions, the nervous system calms, helping us feel safe enough to meet and soothe these tender inner parts with understanding and love.

🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.