Take a Few Minutes to Recharge

Use Your Smart Phone

Listen to our audio clips (based on the work of Kristin Neff and narrated by Bob Horowitz) when you’re between meetings, walking, or before you start your day. Initially listen in order as the sessions build on each other.  Later, return to any to reinforce mastery.

Listen on Your Own

  You can listen on your own.  But we believe that listening with a group of friends or colleagues can make these techniques even more meaningful.

Listen With a Group

 Convene a small group to meet on a regular basis for six 30-minute sessions. In the first 15 minutes, listen to the introduction, technique builder and how to use. Then reflect on what was heard.

  • How might you use what you learned in your regular work day? 
  • How have you used the information from the prior session(s)? 
  • Can you think of a time since our last session when what you learned would have helped you?

Acts of Self Compassion ExperieNced Daily

Six Techniques to Recharge

When to use

Session 1

Session 2

Session 3

Session 4

Session 5

Session 6

Too busy





















Being around upset people







Difficult emotions







Caring for others







Once familiar with ASCEND, quickly access using the links below as you need them.

Recharge on regular basis!

Don’t wait to recharge! Incorporate ASCEND into your regular routine.  We collaborated with BJ Fogg to use his “Tiny Habit” approach to make this happen.