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Dive Deeper into

SOVEREIGN

with Chapter Tools

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I'm so glad you're here.

Here's my heartfelt invitation for you to dive deeper into reclaiming your sovereignty. Delve into the resources provided, each carefully curated to support your journey of personal and transformative growth. Organized by chapter, they offer a roadmap for exploration.

Emma Seppala

Love,

Begin Your Deep Dive Into

SOVEREIGN by Emma Sepp​älä, Ph.D
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Sovereign Self

CHAPTER TWO

Behind-The-Scenes Mini Podcast

CHAPTER TWO

Self-Compassion Infographic

Print this infographic for a daily reminder of the scientific benefit of self-compassion.

Self-Compassion Infographic

Reflected Best Self Exercise

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Reflected Best Self Exercise

As you will see from these articles, you are collecting feedback from people all across your life (past, present, personal friends and family and work colleagues and collaborators). And you are asking them to give you feedback and examples on when you showed up as your “best self.”  As is mentioned in the articles, you are asking people “to provide information about [your] strengths, accompanied by specific examples of moments when [you] used those strengths in ways that were meaningful to them” It may seem difficult, at first, to collect this kind of feedback and ask people to do this for you, but recommenders often enjoy it. And the resulting feedback will be invaluable to you. I would recommend collecting the feedback and then reading it all in one go. 

 

The University of Michigan Center for Positive Organizations created this exercise. You can learn more about the exercise itself here. The website also offers a tool whereby you can carry out the Reflected Best Self exercise (including helping you gather feedback from recommenders). through the website itself. 

Loving-Kindness Meditation

Listen to this Loving-Kindness Meditation below or or check it out on Youtube here or the SATTVA.life app. Get inspired to practice by checking out this article where I compiled 18 science-backed reasons to try loving-kindness meditation today.

Loving Kindness MeditationEmma Seppälä
00:00 / 13:35

Inner Child Work

In Chapter 2, I emphasize the idea of connecting with yourself and checking in with your needs. One profound way to do this is through what psychologists call “inner child work” - reconnecting with parts of you that may still need healing and nurturing because those needs were not met when you were a child. It can be profoundly beneficial.  

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Sovereign Emotions

CHAPTER THREE

Behind-The-Scenes Mini Podcast

CHAPTER THREE

Science of Breathing Infographic

Print this infographic for a daily reminder of the scientific benefit of breathing for mental health & instructions for a breathing exercise.

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Breathing Excercise

Listen to this Breathing Exercise meditation for a simple breathing exercise you an try at home for greater calm. 

Meditation for Calm

Download the meditation here or find it on the SATTVA meditation app

Calm MeditationEmma Seppälä
00:00 / 12:38

Videos

Quick summary of the science-backed benefits of breathing for emotional well-being:

Emma’s TEDx Sacramento on breathing 

Emma’s interview with Yale on her research on breathing for veterans.

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Sovereign Mind

CHAPTER FOUR

Behind-The-Scenes Mini Podcast

CHAPTER FOUR

Science of Meditation Infographic

Print this infographic for a daily reminder of the scientific benefit of breathing for mental health & instructions for a breathing exercise.

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20 Scientific Reasons to Start Meditating Today

New research shows that meditation boosts your health, happiness, and success.

Meditations

A meditation to do when times are tough and you’re looking to find your way back home to stillness and inner peace.

Resilience MeditationEmma Seppälä
00:00 / 18:49
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Sovereign Relationships

CHAPTER FIVE

Behind-The-Scenes Mini Podcast

CHAPTER FIVE

Morning Meditations

Sovereign mornings Meditation - set yourself up to relate with positive relational energy.

Rise & Shine MeditationEmma Seppälä
00:00 / 08:29

Science of Social Connection Infographic

Print this infographic for a daily reminder of the scientific benefit of breathing for mental health & instructions for a breathing exercise.

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Articles

The Compassionate Mind
by Emma Seppälä

A growing body of evidence suggests compassion is a natural and automatic response that has ensured human survival.

The Best Predictor of a Successful Relationship
by Emma Seppälä

New research on love and positive energizers.

The Surprising Key to Relationship Success
by Emma Seppälä

... and it's exactly the same for men and women.

The Best-Kept Secret to a Highly Successful Relationship
by Emma Seppälä

...and the two issues you need to address to be a great partner.

Videos

Watch Emma’s TEDx talk on the power and science of social connection

The happiness derived from social connection in 2 minutes

Q & A on Positively Energizing Leadership with Faith Salie for The New York Times

Meditation

The most fundamental way to connect with another person is to be present. Charisma, when broken down, is total presence which is why people say that someone charismatic makes you feel “like you’re the only person in the room.”  This meditation is  a meditation for when your thoughts are racing and you want to cultivate more presence and silence in your mind. 

Presence MeditationEmma Seppälä
00:00 / 12:45
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Sovereign Intuition

CHAPTER SIX

Behind-The-Scenes Mini Podcast

CHAPTER SIX

Meditation for Creative Insight & Intuition

Creativity MeditationEmma Seppälä
00:00 / 07:53

Articles

The U.S. Military Believes People Have a Sixth Sense

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Sovereign Body

CHAPTER SEVEN

Behind-The-Scenes Mini Podcast

CHAPTER SEVEN

Meditation for Gratitude & Self-Compassion

Gratitude MeditationEmma Seppälä
00:00 / 15:21

The Power of Integrative Medicine When All Else Fails
by Emma Seppälä

When traditional medicine doesn't help, integrative medicine provides answers.

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