30-Day U-Model™ Audio Master Class
Process-Based ACT-IFS Synthesis for Trauma Recovery
You are invited to do a u-turn from just surviving your history - to taking the risk of leading your life with bold, unrigged freedom. Welcome to the 30-Day U-Model™ Audio Masterclass, a self-guided somatic sanctuary blending Acceptance and Commitment Therapy (ACT) and Internal Family Systems (IFS).
Hosted by Dr. Rivka Edery, these daily 15-20 minute episodes guide you through gentle mapping, parts work, unburdening, and sovereign vows to heal your nervous system from the inside out.
No labels - just your unique inner ecosystem.
Companion Workbook (Highly Recommended):
Edery, R. (2025). Between Self and Parts: A 30-Day Journey of Self-Discovery with The U Model™: ACT & IFS. Edery House Press.
Get it on Amazon: https://a.co/d/eM6xPjr (Kindle, paperback, audiobook - perfect for journaling, inventories like PFI/SCI/RWI, and visual maps alongside the audios).
How It Works:
- Listen daily at your pace.
- Use headphones for immersion.
- Journal in the workbook.
- Track your Relational Worth Index (RWI) and progress.
- This is educational/self-guided - not therapy. If needed, consult a licensed professional.
- Click play to start.
Important Disclaimer
This series is educational and draws on current evidence. It is NOT a substitute for individual therapy, clinical supervision, or professional mental health care. If you are experiencing distress, please reach out to a licensed provider immediately.
Please note: The Relational Worth Index (RWI) is my own personal tracking tool within the U-Model™. It is not a scientifically validated measure and has not been empirically tested or peer-reviewed. Use it only as a gentle, reflective guide for your own journey. It is not a substitute for professional therapy or assessment.
© 2026 Dr. Rivka Edery. All Rights Reserved. The U-Model™ is a trademark of Dr. Rivka Edery. This audio program is part of the sovereign curriculum published by Edery House Press. Unauthorized reproduction or distribution is strictly prohibited.
Listen & Download the Series
Day 1: Idionomic Foundations of The U-Model™ – Mapping Your Inner Ecosystem
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-1-audio-master-class-esv2/s-jbAZmFtj3oB?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=a72c5b2727df418697ac599e328ad59
Tired of labels that box you in?
Discover your "Idionomic" inner world - your own rules, no one else's.
Kick off 'The Descent' with a gentle return to your body as sacred ground, spotting "Exhaust Ports" where tension hides and learning to meet feelings with openness instead of escape.
Benefit: Build a personal map that fosters self-compassion and reduces avoidance, setting the foundation for lasting inner freedom.
Sovereign Vow: "I promise to honor my inner world as a living, sacred map that belongs only to me."
Scientific Anchor: 2025 ACT meta-analyses on reducing experiential avoidance.
Day 2: Variation in Process (Parts) Targeting
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-2-audio-master-class-esv2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=726a304ca0ba4df6af33c2806602e928
Break free from rigid survival loops that keep you stuck. It is time to experiment like an inner explorer! Dive deeper into your map by trying small, curious ways to relate to protective parts, shifting from numbing or freezing to neural rewiring that gives your nervous system room to breathe.
Benefit: Unlock flexibility in your responses, softening old patterns and sparking self-compassion for easier daily living.
Sovereign Vow: "I promise to experiment gently with fresh ways of meeting my protectors."
Scientific Anchor: Research on shifting from judgment to compassion to soften old survival patterns.
Day 3: Selection – The Compass of Values
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-3-audio-master-class-esv2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=055c914e59c1435199121ebe9429b662
What if your inner compass could guide you toward peace instead of pain? Pause and let your calm, wise Self choose values-aligned paths that reduce suffering and amplify agency in your body.
Benefit: Gain clarity on what truly matters, cutting through trauma-related distress to create empowered, meaningful moments.
Sovereign Vow: "I promise to pause and choose the path that brings more peace and less suffering."
Scientific Anchor: ACT research on values-based action reducing trauma-related distress.
Day 4: Retention – Grounding in the Somatic Pause
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-4-audio-master-class-esv2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=b7663d87b5d24d019a98d401c9602ea9
Imagine anchoring safety so deeply it feels like home. Learn the "Somatic Pause" to let your body speak before your mind rushes in, making choice and steadiness sustainable.
Benefit: Regulate your nervous system for lasting calm, turning fleeting relief into a reliable foundation against stress.
Sovereign Vow: "I promise to let my body speak its truth before the mind rushes in."
Scientific Anchor: Polyvagal-informed practices improving heart-rate variability and safety signals.
Day 5: Empirical Descent – The 6 F’s Protocol
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-5-audio-master-class-esv2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=18fe1dcae93b46449735cd27ed72a920
Ready to witness your inner world like never before?
Explore the 6 F’s (Find, Focus, Flesh Out, Feel Toward, Befriend, Fear) as a sacred process to descend into healing without force.
Benefit: Increase emotion regulation and self-compassion, especially for complex trauma, leading to profound shame reduction.
Sovereign Vow: "I promise to descend with the 6 F’s as a sacred witness."
Scientific Anchor: 2025 IFS scoping reviews confirming boosts in self-compassion.
Day 6: FIND & FOCUS – Body-Based Process Entry
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-6-audio-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=d5df7522b7da4faf8a8b814b2d14e080
Reclaim your body as safe, sovereign territory - ask permission, offer presence, and stay with sensations to rebuild trust from within.
Benefit: Foster embodiment and neutrality, easing trauma's grip for a felt sense of safety and presence.
Sovereign Vow: "I promise to stay present with the sensations of my protectors."
Scientific Anchor: Mindfulness research on improving physiologic stress markers.
Day 7: FLESH OUT & FEEL TOWARD – Differentiating Parts
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-7-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=dc31e29dc6384c19a6b303723c00ee6f
Give shape to those wordless inner textures and lead with kindness from your heart - transform vague sensations into understood allies.
Benefit: Deepen self-leadership and somatic healing, opening doors to inner child repair and emotional freedom.
Sovereign Vow: "I promise to meet my inner textures with the heart of the Self."
Scientific Anchor: Studies on compassionate witnessing reducing shame-based tension.
Day 8: FIND OUT & BEFRIEND – Heroic Intent Mapping
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-8-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=50ef5ec6ccc24d36922bc0471f9ce75b
What if your fears were heroes in disguise? Build bridges with protectors by validating their survival strategies as noble, turning armor into alliance.
Benefit: Cultivate internal democracy and reduce guilt, empowering you to lead with respect and ease.
Sovereign Vow: "I promise to witness the fears of my parts as heroic."
Scientific Anchor: IFS pilots showing reductions in disrupted self-perception.
Day 9: Targeting Experiential Avoidance Idionomically
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-9-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=dea1ec05b6bf4024bd875489a0af6538
Fall in love with the parts that shielded you from pain - meet avoidance with gentle presence to shatter cycles of escape.
Benefit: Boost psychological flexibility, lowering anxiety and depression symptoms for freer, more engaged living.
Sovereign Vow: "I promise to meet my avoidance with gentle presence."
Scientific Anchor: ACT meta-analyses on experiential avoidance's role in stuckness.
Day 10: Beyond Syndromal Diagnosis – Your Living Process Map
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-10-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=d77bb4f579494f0587b7513dcc507d9e
See yourself not as a label, but a vibrant masterpiece - complete The Descent by mapping your inner processes as alive and evolving.
Benefit: Shift from flattened diagnoses to empowered self - understanding, fostering sovereignty and mental health awareness.
Sovereign Vow: "I promise to see myself as a living, breathing process map."
Scientific Anchor: Idionomic approaches in 2025 research for personalized healing.
Day 11: Neutralizing Internal Contempt – The Hinge Begins
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-11-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=ce797d1d48054851881767d684d95837
Dissolve that harsh inner critic - the "perpetrator's eye" - and replace judgment with curiosity to pivot toward compassionate leadership.
Benefit: Overcome shame and self-hate, paving the way for true self-love and inner peace.
Sovereign Vow: "I promise to replace internal contempt with curiosity."
Scientific Anchor: Research on self-compassion neutralizing contempt.
Day 12: Consent-Based Leadership – Internal Democracy
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-12-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=adcb1c6e78ba40e6954d7d97abff5db2
Earn your inner family's trust by honoring every "Yes," "No," and "Not yet" - lead with respect to create harmony within.
Benefit: Strengthen internal boundaries and leadership, reducing conflict for a more unified, empowered self.
Sovereign Vow: "I promise to lead through respect and consent."
Scientific Anchor: Consent models in therapy building trust.
Day 13: Recycling Stolen Fuel – Protector Unburdening
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-13-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=4d69730992594817820c495cc3974520
Return shame and guilt to their origins - recycle that heavy energy into vitality for your sovereign life.
Benefit: Reclaim your essence, boosting energy and healing for unburdened, shining presence.
Sovereign Vow: "I promise to recycle stolen fuel into fuel for my sovereign life."
Scientific Anchor: Unburdening techniques in IFS increasing vitality.
Day 14: Mining Intent – Finding Gold in the Shadows
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-14-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=63c072dd40944938bfe1fc4774ac7334
Dig beneath "bad" habits to uncover heroic purposes and hidden values - turn shadows into gold.
Benefit: Enhance self-discovery and positive intent, transforming weaknesses into strengths.
Sovereign Vow: "I promise to seek the gold within my protectors’ burdens."
Scientific Anchor: Shadow work in therapy revealing positive intents.
Day 15: Reclaiming Superpowers – Process Gains
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-15-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=5e58f079014542f399e390aa97cefa9c
Transform survival tools like hyper-vigilance into superpowers like wise discernment - reclaim your strength.
Benefit: Build resilience and empowerment, turning past protections into future assets.
Sovereign Vow: "I promise to lead with the reclaimed power of my parts."
Scientific Anchor: Studies on reframing vigilance for discernment.
Day 16: Micro Self-Sovereignty – Somatic Rituals
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-16-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=69ce1d056be441258f3fadc58df81538
Crown yourself daily with tiny rituals that declare your body as sovereign - reignite autonomy in small ways.
Benefit: Foster bodily autonomy and self-sovereignty, creating repeatable habits for ongoing empowerment.
Sovereign Vow: "I promise to crown myself in small, daily rituals."
Scientific Anchor: Ritual research enhancing self-efficacy.
Day 17: Meso Relational Repair – Golden Bridge Processes
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-17-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=ba0104aaff3e44bdbbe63afb1f27e081
Weave golden threads to mend your closest bonds - make trust feel possible again through relational repair.
Benefit: Heal attachments and deepen connections, reducing isolation for richer relationships.
Sovereign Vow: "I promise to weave golden threads of repair into my closest bridges."
Scientific Anchor: Attachment repair in therapy improving bonds.
Day 18: Truth-Speaking & Witnessing – Circle Dynamics
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-18-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=8f65ec8285d54efca11e6f61c9405117
Light your voice like a lantern - one honest sentence at a time - to liberate hidden truths.
Benefit: Embrace authenticity and witnessing, freeing your voice for personal and relational liberation.
Sovereign Vow: "I promise to let my lantern glow one honest flame at a time."
Scientific Anchor: Voice work reducing suppression-related distress.
Day 19: Macro Structural Impact – Advocacy Processes
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-19-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=e57bb6b3269d4a74861da650d951a45b
Drop pebbles of light into bigger systems - create ripples of safety and change beyond yourself.
Benefit: Amplify advocacy and impact, turning personal healing into systemic change.
Sovereign Vow: "I promise to drop golden pebbles of light into the larger waters."
Scientific Anchor: Systemic advocacy research on ripple effects.
Day 20: RWI Audit – Mapping the Journey of Your Light
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-20-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=de68aba3ca3246c894f03027f22e6fd6
Hold a mirror to your progress - trace how far your inner light has traveled in this ascent.
Benefit: Boost self-reflection and motivation, solidifying gains for sustained inner light.
Sovereign Vow: "I promise to hold gentle mirrors to my light."
Scientific Anchor: Reflection practices enhancing progress awareness.
Day 21: Tri-Level Justice Scaling – Empirical Ripples
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-21-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=dd083c95a6cd4fe2a42bf30caf305343
See the real-world effects of your sovereignty - witness how your light sparks collective healing.
Benefit: Foster collective liberation and growth, turning private wins into shared empowerment.
Sovereign Vow: "I promise to witness the empirical ripples of my light."
Scientific Anchor: Empirical studies on sovereignty's outward effects.
Day 22: Challenging Rigged Rules – Unrigging Scripts
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-22-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=684e7fea77b94ee299a571f3a900a6d1
Spot and rewrite inherited scripts with golden ink - break cycles that weren't yours.
Benefit: Achieve social justice and cycle-breaking, freeing you from rigged systems.
Sovereign Vow: "I promise to challenge the rigged rules with golden ink."
Scientific Anchor: Script-rewriting in therapy for intergenerational freedom.
Day 23: Systemic Leadership – Macro Processes
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-23-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=712f88c5f61c4f9dac02a4e2d64a1362
Stand as a lighthouse in chaos - lead without losing your flame in pressurized spaces.
Benefit: Develop resilient leadership and presence, thriving amid storms.
Sovereign Vow: "I promise to lead from my lantern in the storm."
Scientific Anchor: Leadership research in high-stress environments.
Day 24: Trauma-Informed Advocacy – Sustainable Impact
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-24-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=f76766d5653041a69580c84183ae13b6
Master the "Lantern House" rhythm - advocate with protection to avoid burnout.
Benefit: Sustain advocacy and self-care, ensuring long-term impact without exhaustion.
Sovereign Vow: "I promise to advocate with a protected flame."
Scientific Anchor: Trauma-informed practices preventing burnout.
Day 25: Troubleshooting - Honoring Limits
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-25-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=1413c833e9334c239d5f38ee3bf28ea5
Listen to your body's honor signals to pause and rest on the path.
Benefit: Enhance compassion and body awareness, preventing overwhelm for balanced healing.
Sovereign Vow: "I promise to honor my limits as sacred sign posts."
Scientific Anchor: Body-signal research in mindfulness.
Day 26: The Science of Remission: Evidence Based Hope
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-26-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=19287f374df74237a9b571ffed1558b3
Anchor in the biology of thaw - trust your nervous system's shift toward vibrant life.
Benefit: Build hope and neurobiological understanding, solidifying remission for enduring wellness.
Sovereign Vow: "I promise to trust the evidence of my own thaw."
Scientific Anchor: 2025 remission studies in neurobiology.
Day 27: Unrigging Legacy Burdens – Longitudinal Networks
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-27-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=db1c8546f88d4cf5be4b4044914a8330
Loosen intergenerational chains - return burdens so ancestors and descendants breathe free.
Benefit: Achieve ancestral healing and freedom, breaking patterns for multi-generational relief.
Sovereign Vow: "I promise to return the burdens that were never mine."
Scientific Anchor: Intergenerational trauma research on burden release.
Day 28: The Architecture of Agency – Built on Values
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-28-esv2-90p-bg-10p?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=c16df953332045d38106b5e5a32542e5
Become your life's architect - build agency on a foundation of chosen values.
Benefit: Gain values-driven structure, empowering you to design a life of purpose and control.
Sovereign Vow: "I promise to build a life of agency on chosen values."
Scientific Anchor: Agency-building in ACT for adaptability.
Day 29: The Resilience of Sovereignty – Future-Proofing
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-29-esv2-90p-bg-10p-2/s-wTWv9LSRC62?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=3c97a801811b419e8f7ab7c2243cd827
Master the "Redwood Return" - bend in winds but always spring back to center.
Benefit: Cultivate inner strength and resilience, future-proofing against life's storms.
Sovereign Vow: "I promise to return to my center no matter the storm."
Scientific Anchor: Resilience studies on adaptive recovery.
Day 30: The Sovereign Close – Sealing the Journey
LISTEN:
https://soundcloud.com/dr-rivka-edery-psy-d-lcsw/day-30-esv2-90p-bg-10p-2?utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing&si=3c2779a9982742a58621339597ee5cef
Place your living crown of light upon your head - seal the journey and step into bold love.
Benefit: Integrate all gains for ongoing sovereignty, turning survival into thriving leadership.
Sovereign Vow: "I vow to lead my parts and unrig the world. I am home."
Scientific Anchor: Integration research on long-term change.
Shalom friend,
I hope you found this 30-day audio masterclass helpful!
May you
carry your parts forward
- from Self -
with big, bold love!
Keep leading from your unbreakable Self!
Disclaimer: Relational Worth Index (RWI)
The Relational Worth Index (RWI) is a proprietary, self-report tracking tool developed by Dr. Rivka Edery as part of the U-Model™ framework. It is designed to help individuals intuitively monitor their felt sense of intrinsic worth in safe, reciprocal relationships (scored 0–100%, with ≥90% as a personal target for embodied restoration).
RWI is not a validated psychological assessment instrument. It has not been subjected to formal scientific validation, reliability testing, normative studies, or peer-reviewed empirical research. It is an experiential, practice-oriented heuristic intended for personal reflection, educational use, and clinical discussion. It is not for diagnostic, clinical decision-making, or research purposes.
RWI scores are subjective and influenced by many factors (current state, self-perception, context). They should never replace professional mental health assessment, diagnosis, or treatment. Always consult a licensed mental health provider for concerns related to trauma, worth, attachment, or relational difficulties.
Use of RWI is at your own discretion. Dr. Rivka Edery and Edery House Press make no claims of scientific validity, clinical efficacy, or therapeutic outcome guarantees.
→Deepen Your Practice: Trainings & CE: https://www.rivkaedery.com/training_and_CE
