Getting Started with Chi’Va

Chi’Va is a structured self-directed session protocol. The goal is not to learn everything at once. The goal is to understand enough to begin with steadiness, choice, and a clear stopping point.

Before your first session, focus on four basics:

1. Practice one round of 4-in, 6-out breathing.
2. Learn how SUDS helps you track emotional intensity.
3. Try a short bilateral focus practice.
4. Build a simple Container you can return to when needed.

What You Need

You need a computer, tablet, or phone with internet access. Choose a position that supports your body and lets you see the screen clearly.

You do not need a perfect or distraction-free space. Chi’Va is designed to support real practice in real life.

Start with Breath

Before beginning, take a moment to help your body settle into the present moment.

Try this:

1. Inhale through your nose for 4 seconds.
2. Hold briefly.
3. Exhale slowly for 6 seconds.
4. Repeat at least 5 times.

Use this before a session, during a pause, or after a session closes.

Learn SUDS

SUDS means Subjective Units of Distress Scale. It is a 0–10 self-rating used to notice emotional intensity before, during, and after a session.

You are not trying to get a perfect number. You are simply noticing where you are.

Practice Bilateral Focus

Bilateral focus uses left-right attention or left-right physical sensation. In Chi’Va, this may include eye movement or supportive tapping.

Eye movement guides attention.

Supportive tapping provides alternating physical sensation.

Both can support the session process while helping you return attention to the present moment.

Build Your Container

Your Container is an internal holding place. It can be used for thoughts, feelings, memories, body sensations, or unfinished material you are not ready to continue with.

Your Container can be a vault, box, room, chest, safe, or any image that feels strong and secure to you.

Begin One Step at a Time

You do not need to master the full protocol before beginning.

Start with breath. Notice your SUDS. Follow the session prompts. Pause when needed. Close intentionally.