Tell me about the book and how you came to write it.

It happened during the pandemic.

I've been teaching mindful self-compassion for 11 years, and I was teaching a different

method for calming down your nervous system, and I was adapting it while I was teaching a different method for calming down your nervous system.

And I was adapting it while I was teaching it all the time.

It was the acronym Raine, Recognize, allow, investigate, not identify.

And I came up with SNAP on my own because I wanted a front load soothing touch.

You see I have my hands here on my heart for people that are listening and not watching.

So soothing touch is the mammalian caregiver response and it allows oxytocin and endorphins to get released in your body.

When an infant in the wild cries out and it gets picked up, the feel-good hormones get released in the infant and in the person that's picking them up, usually an adult.

So we can do that for ourselves. So it might be cradling your face.

It might be hands on your heart. It might be one hand on your heart and one hand on your

belly or both on your belly. It might be hugging your arms or holding one hand in the other

hand or putting your hands on your thighs. One of those motions is going to start the calming down

that you want when you feel activated by something like

fear, anger, grief, sadness, something that's not joy, right?

Or that's not neutral that you want to shift.

So you start with soothing touch, That's the S and snap.

Then the N is, name the emotion, name it to tame it, feel it to heal it. But you're also giving your prefrontal cortex the more seconds that it needs to come online.

Right. And then the A is, what do I need to hear right now? And you tell it to

yourself. What do I need to do right now to shift my mood? And that's your toolbox of what

brings you joy. And you just keep doing that until you start feeling better. And then the P is

...