Discover Polyvagal Exercises for Safety and Connection: 50 Client-Centered Practices by Deb Dana.
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Overview: Deb Dana is the foremost translator of polyvagal theory into clinical practice. Here, in her third book on this groundbreaking theory, she provides therapists with a grab- bag of polyvagal- informed exercises for their clients, to use both within and between sessions.These exercises offer readily understandable explanations of the ways the autonomic nervous system directs daily living. They use the principles of polyvagal theory to guide clients to safely connect to their autonomic responses and navigate daily experiences in new ways. The exercises are designed to be introduced over time in a variety of clinical sessions with accompanying exercises appropriate for use by clients between sessions to enhance the therapeutic change process.Essential reading for any therapist who wants to take their polyvagal knowledge to the next level and is looking for easy ways to deliver polyvagal solutions with their clients.
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Deb Dana is a writer and avid reader based in the Pacific Northwest. Before pursuing writing full-time, they spent over a decade working in education. When not working on their next book, Deb Dana can usually be found hiking with their dog or trying out new coffee shops in their neighborhood.
Finished it in a couple of days. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Glad I picked this up.
Andrew DavisApril 28, 2024
Not bad, but not my favorite. It felt a bit repetitive in the middle. Could have been shorter. A generous 3 stars.
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Christopher JacksonJune 19, 2024
Pretty good overall. Interesting premise and executed fairly well. Just a few slow chapters here and there. Still a good book.
Paul GomezFebruary 12, 2024
Such a great read. I got really invested in the main character's journey. Everything just clicked for me. Glad I picked this up.
Rebecca CampbellAugust 01, 2024
I have mixed feelings about this one. The pacing was a bit slow and I found myself skimming a few pages. It wasn't terrible, just okay. Just right down the middle.
Michelle ThomasOctober 28, 2024
Glad someone recommended this to me. I got really invested in the main character's journey. Everything just clicked for me. Definitely recommend it if you like this genre.
Laura MooreJune 04, 2025
Pretty good overall. Writing is good, just wish there was a bit more depth in certain parts. Still kept my attention though. I'd probably recommend it to a friend.
Charles ParkerApril 14, 2025
Really enjoyed this one. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. Definitely recommend it if you like this genre.
Amanda AndersonNovember 24, 2024
Not bad, but not my favorite. Some parts were interesting, while others were a bit of a slog to get through. Just right down the middle.
Michelle YoungAugust 11, 2024
Took me a few chapters to get into it, but it was worth it. Writing is good, just wish there was a bit more depth in certain parts. Still kept my attention though. Not bad at all.
Mark FloresJuly 14, 2025
A very satisfying read. I got really invested in the main character's journey. Everything just clicked for me. A solid 5/5 for me.
Matthew JonesOctober 19, 2024
Really enjoyed this one. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Daniel RobertsJune 04, 2024
Took me a few chapters to get into it, but it was worth it. The middle dragged a tiny bit, but the ending totally made up for it. Not bad at all.
Ryan EvansJune 23, 2025
Took me a few chapters to get into it, but it was worth it. It held my attention, even if a few things were a little predictable. A solid 4 stars from me.
Linda WilliamsOctober 04, 2024
Not bad, but not my favorite. It felt a bit repetitive in the middle. Could have been shorter. A generous 3 stars.
Sharon AdamsOctober 16, 2024
Took me a few chapters to get into it, but it was worth it. Writing is good, just wish there was a bit more depth in certain parts. Still kept my attention though. Not bad at all.
William ParkerOctober 28, 2024
Honestly one of the better books I've read lately. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Andrew DavisSeptember 26, 2024
Really enjoyed this one. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Worth the time and money.
George AndersonFebruary 07, 2025
Really enjoyed this one. I got really invested in the main character's journey. Everything just clicked for me. Definitely recommend it if you like this genre.
Stephanie CarterJune 30, 2024
Honestly one of the better books I've read lately. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Definitely recommend it if you like this genre.
David SanchezOctober 21, 2025
Honestly one of the better books I've read lately. I loved how the story unfolded. It kept me guessing without being too confusing. A solid 5/5 for me.
Joshua DiazMarch 10, 2025
Such a great read. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Definitely recommend it if you like this genre.
Stephanie MartinNovember 04, 2024
Really enjoyed this one. I loved how the story unfolded. It kept me guessing without being too confusing. Glad I picked this up.
Eric RodriguezJune 21, 2025
Such a great read. The author did a great job wrapping everything up at the end. No weird plot holes left behind. A solid 5/5 for me.
Richard TurnerApril 07, 2024
Such a great read. I loved how the story unfolded. It kept me guessing without being too confusing. Worth the time and money.
Anthony EvansApril 19, 2024
Pretty good overall. Interesting premise and executed fairly well. Just a few slow chapters here and there. Enjoyable weekend read.
Paul GomezOctober 29, 2024
A very satisfying read. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Worth the time and money.
Elizabeth JohnsonJune 27, 2024
Finished it in a couple of days. I got really invested in the main character's journey. Everything just clicked for me. Would probably read it again at some point.
Amanda AllenJune 24, 2024
I liked it for the most part. Interesting premise and executed fairly well. Just a few slow chapters here and there. A solid 4 stars from me.
Stephanie CarterDecember 18, 2024
A very satisfying read. I loved how the story unfolded. It kept me guessing without being too confusing. Will be looking for more from this author.
Barbara YoungFebruary 15, 2024
I was pleasantly surprised. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Margaret CampbellSeptember 12, 2025
Such a great read. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Would probably read it again at some point.
Elizabeth MartinNovember 15, 2024
A very satisfying read. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Glad I picked this up.
David MartinOctober 25, 2024
A very satisfying read. I loved how the story unfolded. It kept me guessing without being too confusing. Definitely recommend it if you like this genre.
Robert ParkerSeptember 16, 2025
Glad someone recommended this to me. I loved how the story unfolded. It kept me guessing without being too confusing. Will be looking for more from this author.
James NguyenMay 24, 2025
Such a great read. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Will be looking for more from this author.
Charles ScottJune 10, 2025
Good, but not quite perfect. I liked the main character, though some of the side plots were just okay. Enjoyable weekend read.
Charles BrownMarch 28, 2025
Honestly one of the better books I've read lately. I loved how the story unfolded. It kept me guessing without being too confusing. Will be looking for more from this author.
Elizabeth LewisSeptember 07, 2024
Good, but not quite perfect. I liked the main character, though some of the side plots were just okay. I'd probably recommend it to a friend.
Deborah FloresAugust 20, 2024
Not bad, but not my favorite. Some parts were interesting, while others were a bit of a slog to get through. Just right down the middle.
Daniel RobertsJuly 19, 2025
Honestly one of the better books I've read lately. I loved how the story unfolded. It kept me guessing without being too confusing. Would probably read it again at some point.
Elizabeth JohnsonSeptember 26, 2025
Took me a few chapters to get into it, but it was worth it. Interesting premise and executed fairly well. Just a few slow chapters here and there. Not bad at all.
Richard AdamsMarch 19, 2025
Really enjoyed this one. I got really invested in the main character's journey. Everything just clicked for me. Definitely recommend it if you like this genre.
Joseph ThompsonJanuary 18, 2025
Honestly one of the better books I've read lately. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Thomas NelsonFebruary 07, 2025
Pretty good overall. Writing is good, just wish there was a bit more depth in certain parts. Still kept my attention though. A solid 4 stars from me.
Mary ClarkMay 03, 2024
A very satisfying read. I got really invested in the main character's journey. Everything just clicked for me. A solid 5/5 for me.
Joseph JonesSeptember 27, 2025
I have mixed feelings about this one. Some parts were interesting, while others were a bit of a slog to get through. A generous 3 stars.
Donald GreenDecember 22, 2024
Such a great read. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Eric CruzFebruary 12, 2025
An average read for me. It felt a bit repetitive in the middle. Could have been shorter. Probably won't read it again, but it was an okay way to pass the time.
Matthew PerezOctober 11, 2025
Not bad, but not my favorite. Some parts were interesting, while others were a bit of a slog to get through. Might work better for someone else, just wasn't completely for me.
George DavisFebruary 20, 2025
I was pleasantly surprised. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Will be looking for more from this author.
Sharon JacksonApril 30, 2024
A very satisfying read. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. Worth the time and money.
Karen AllenAugust 20, 2025
Glad someone recommended this to me. I got really invested in the main character's journey. Everything just clicked for me. Will be looking for more from this author.
Emily ReyesOctober 23, 2024
A very satisfying read. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Definitely recommend it if you like this genre.
Linda WilliamsApril 14, 2025
Honestly one of the better books I've read lately. I got really invested in the main character's journey. Everything just clicked for me. Glad I picked this up.
Kimberly LopezFebruary 01, 2025
Glad someone recommended this to me. I got really invested in the main character's journey. Everything just clicked for me. Glad I picked this up.
Kimberly MillerMay 02, 2025
Glad someone recommended this to me. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Glad I picked this up.
Daniel JohnsonApril 28, 2024
Glad someone recommended this to me. I got really invested in the main character's journey. Everything just clicked for me. Glad I picked this up.
Andrew NelsonAugust 06, 2025
Honestly one of the better books I've read lately. I got really invested in the main character's journey. Everything just clicked for me. Definitely recommend it if you like this genre.
Robert JonesDecember 04, 2025
Honestly one of the better books I've read lately. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Definitely recommend it if you like this genre.
Margaret EvansNovember 23, 2025
Really enjoyed this one. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Definitely recommend it if you like this genre.
Barbara ClarkSeptember 08, 2024
Such a great read. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Glad I picked this up.
Elizabeth MartinJuly 26, 2025
I was pleasantly surprised. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. Will be looking for more from this author.
Sandra EdwardsFebruary 29, 2024
It was okay. Some parts were interesting, while others were a bit of a slog to get through. A generous 3 stars.
Susan MillerMarch 14, 2024
A very satisfying read. I got really invested in the main character's journey. Everything just clicked for me. Definitely recommend it if you like this genre.
Kimberly RobertsSeptember 02, 2024
A very satisfying read. I loved how the story unfolded. It kept me guessing without being too confusing. Would probably read it again at some point.
Steven PhillipsDecember 16, 2025
Good, but not quite perfect. Writing is good, just wish there was a bit more depth in certain parts. Still kept my attention though. A solid 4 stars from me.
Brian JonesFebruary 18, 2024
I liked it for the most part. The middle dragged a tiny bit, but the ending totally made up for it. I'd probably recommend it to a friend.
Betty CampbellMay 26, 2025
I liked it for the most part. The middle dragged a tiny bit, but the ending totally made up for it. I'd probably recommend it to a friend.
Sarah BakerSeptember 02, 2025
Such a great read. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Jacob MooreJune 05, 2025
Such a great read. I loved how the story unfolded. It kept me guessing without being too confusing. A solid 5/5 for me.
Laura WilsonDecember 03, 2025
Good, but not quite perfect. I liked the main character, though some of the side plots were just okay. I'd probably recommend it to a friend.
Carol HallMarch 02, 2024
Took me a few chapters to get into it, but it was worth it. Interesting premise and executed fairly well. Just a few slow chapters here and there. Still a good book.
Sharon LeeJanuary 29, 2025
I was pleasantly surprised. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Kimberly ScottFebruary 17, 2025
An average read for me. The pacing was a bit slow and I found myself skimming a few pages. It wasn't terrible, just okay. It's fine if you have nothing else to read.
William SmithAugust 20, 2025
Honestly one of the better books I've read lately. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. Definitely recommend it if you like this genre.
Mary CollinsJune 08, 2025
I liked it for the most part. The middle dragged a tiny bit, but the ending totally made up for it. Not bad at all.
Sharon LeeMay 30, 2025
Such a great read. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Definitely recommend it if you like this genre.
Patricia WilsonJuly 06, 2025
I liked it for the most part. It held my attention, even if a few things were a little predictable. I'd probably recommend it to a friend.
Melissa GreenAugust 09, 2024
Good, but not quite perfect. It held my attention, even if a few things were a little predictable. I'd probably recommend it to a friend.
Dorothy LopezJanuary 01, 2025
Honestly one of the better books I've read lately. I got really invested in the main character's journey. Everything just clicked for me. Will be looking for more from this author.
Mary ClarkJune 07, 2025
I liked it for the most part. It held my attention, even if a few things were a little predictable. Enjoyable weekend read.
Joseph WrightJune 14, 2025
It was just alright. Some parts were interesting, while others were a bit of a slog to get through. Probably won't read it again, but it was an okay way to pass the time.
Elizabeth LewisOctober 06, 2025
I was pleasantly surprised. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Worth the time and money.
Dorothy AndersonSeptember 01, 2025
I liked it for the most part. I liked the main character, though some of the side plots were just okay. Not bad at all.
Charles HarrisJuly 08, 2025
Good, but not quite perfect. Interesting premise and executed fairly well. Just a few slow chapters here and there. I'd probably recommend it to a friend.
Barbara ScottJanuary 15, 2024
Honestly one of the better books I've read lately. I got really invested in the main character's journey. Everything just clicked for me. Worth the time and money.
Daniel RobertsMarch 19, 2025
An average read for me. It had some good moments, but the overall plot felt a bit disjointed in the second half. Might work better for someone else, just wasn't completely for me.
Amanda ThomasMay 27, 2024
I was pleasantly surprised. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Would probably read it again at some point.
Joshua BakerJune 08, 2024
I liked it for the most part. I liked the main character, though some of the side plots were just okay. Enjoyable weekend read.
Kimberly LopezJune 23, 2025
Glad someone recommended this to me. I loved how the story unfolded. It kept me guessing without being too confusing. A solid 5/5 for me.
Linda GreenApril 20, 2024
It was just alright. The writing was fine, but I didn't feel very connected to the characters. They felt a bit flat. It's fine if you have nothing else to read.
Mary FloresApril 29, 2025
An average read for me. It had some good moments, but the overall plot felt a bit disjointed in the second half. Probably won't read it again, but it was an okay way to pass the time.
Sarah RobertsAugust 12, 2024
A solid read. Writing is good, just wish there was a bit more depth in certain parts. Still kept my attention though. Not bad at all.
Emily PhillipsSeptember 30, 2025
I have mixed feelings about this one. Some parts were interesting, while others were a bit of a slog to get through. Just right down the middle.
Jessica WrightSeptember 21, 2025
Pretty good overall. The middle dragged a tiny bit, but the ending totally made up for it. Still a good book.
Karen EvansMarch 28, 2025
Not bad, but not my favorite. Some parts were interesting, while others were a bit of a slog to get through. Just right down the middle.
Donald ClarkJanuary 16, 2024
I was pleasantly surprised. I loved how the story unfolded. It kept me guessing without being too confusing. Would probably read it again at some point.
Jennifer MillerJune 04, 2025
Really enjoyed this one. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Would probably read it again at some point.
Sarah SanchezJune 10, 2024
A solid read. I liked the main character, though some of the side plots were just okay. Enjoyable weekend read.
Cynthia ScottAugust 26, 2025
A very satisfying read. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Glad I picked this up.
Linda WilliamsJanuary 09, 2025
Such a great read. I loved how the story unfolded. It kept me guessing without being too confusing. Worth the time and money.
Jacob GarciaAugust 05, 2024
It was okay. It felt a bit repetitive in the middle. Could have been shorter. Might work better for someone else, just wasn't completely for me.
Jessica SanchezOctober 16, 2024
Glad someone recommended this to me. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Definitely recommend it if you like this genre.
Karen AllenSeptember 05, 2025
Such a great read. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Definitely recommend it if you like this genre.
Linda WalkerJuly 25, 2024
Took me a few chapters to get into it, but it was worth it. Interesting premise and executed fairly well. Just a few slow chapters here and there. I'd probably recommend it to a friend.
Amanda DiazApril 25, 2024
Finished it in a couple of days. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
David CarterMarch 18, 2024
Took me a few chapters to get into it, but it was worth it. It held my attention, even if a few things were a little predictable. Still a good book.
Emily DavisAugust 31, 2024
Took me a few chapters to get into it, but it was worth it. Interesting premise and executed fairly well. Just a few slow chapters here and there. A solid 4 stars from me.
Edward MillerFebruary 02, 2024
Honestly one of the better books I've read lately. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Would probably read it again at some point.
Barbara LewisNovember 10, 2024
Took me a few chapters to get into it, but it was worth it. I liked the main character, though some of the side plots were just okay. I'd probably recommend it to a friend.
Emily FloresSeptember 12, 2025
A very satisfying read. I loved how the story unfolded. It kept me guessing without being too confusing. Will be looking for more from this author.
Sandra GreenNovember 15, 2025
Glad someone recommended this to me. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Will be looking for more from this author.
Margaret MartinDecember 13, 2024
Pretty good overall. It held my attention, even if a few things were a little predictable. I'd probably recommend it to a friend.
Kenneth FloresJuly 17, 2024
Honestly one of the better books I've read lately. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Would probably read it again at some point.
Mary EvansJuly 03, 2025
Glad someone recommended this to me. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Worth the time and money.
Karen EvansApril 04, 2024
I was pleasantly surprised. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Would probably read it again at some point.
Sharon LeeNovember 23, 2025
I liked it for the most part. I liked the main character, though some of the side plots were just okay. Enjoyable weekend read.
Emily DavisMarch 12, 2025
I was pleasantly surprised. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Glad I picked this up.
Jessica MitchellFebruary 02, 2025
It was okay. Some parts were interesting, while others were a bit of a slog to get through. A generous 3 stars.
Jacob GarciaJuly 23, 2025
Honestly one of the better books I've read lately. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Would probably read it again at some point.
Sandra CarterJuly 24, 2024
Really enjoyed this one. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. Will be looking for more from this author.
Joseph ClarkFebruary 28, 2025
I liked it for the most part. The middle dragged a tiny bit, but the ending totally made up for it. Not bad at all.
Sarah SanchezApril 27, 2024
Pretty good overall. I liked the main character, though some of the side plots were just okay. Not bad at all.
George TaylorApril 02, 2025
Such a great read. I got really invested in the main character's journey. Everything just clicked for me. A solid 5/5 for me.
Laura KingSeptember 14, 2025
Glad someone recommended this to me. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. Glad I picked this up.
Karen HernandezOctober 19, 2025
Honestly one of the better books I've read lately. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Will be looking for more from this author.
Thomas DavisMarch 19, 2025
Such a great read. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Worth the time and money.
Susan AllenApril 18, 2025
Really enjoyed this one. I got really invested in the main character's journey. Everything just clicked for me. Glad I picked this up.
Donna MartinezMarch 30, 2025
I was pleasantly surprised. I got really invested in the main character's journey. Everything just clicked for me. Will be looking for more from this author.
Donna AdamsFebruary 14, 2025
Really enjoyed this one. I loved how the story unfolded. It kept me guessing without being too confusing. Worth the time and money.
Emily ReyesFebruary 14, 2024
Honestly one of the better books I've read lately. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Glad I picked this up.
Emily FloresMay 02, 2025
I liked it for the most part. Interesting premise and executed fairly well. Just a few slow chapters here and there. Enjoyable weekend read.
Thomas ThompsonNovember 30, 2025
Good, but not quite perfect. It held my attention, even if a few things were a little predictable. Still a good book.
Mary BrownJune 01, 2025
Honestly one of the better books I've read lately. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Worth the time and money.
William RodriguezJanuary 21, 2024
Such a great read. I loved how the story unfolded. It kept me guessing without being too confusing. Worth the time and money.
Robert DiazJanuary 22, 2025
I have mixed feelings about this one. It felt a bit repetitive in the middle. Could have been shorter. It's fine if you have nothing else to read.
Sarah TurnerMarch 11, 2025
I was pleasantly surprised. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. A solid 5/5 for me.
Kenneth RobinsonOctober 18, 2025
It was just alright. It had some good moments, but the overall plot felt a bit disjointed in the second half. It's fine if you have nothing else to read.
Joshua DiazNovember 08, 2024
Honestly one of the better books I've read lately. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. Glad I picked this up.
William SmithOctober 12, 2024
Glad someone recommended this to me. I got really invested in the main character's journey. Everything just clicked for me. Glad I picked this up.
Sandra BrownFebruary 15, 2025
Finished it in a couple of days. It has a good balance of dialogue and description. Everything felt like it moved at the right speed. A solid 5/5 for me.
Donna AdamsOctober 23, 2025
Glad someone recommended this to me. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Would probably read it again at some point.
Karen WhiteAugust 14, 2024
Took me a few chapters to get into it, but it was worth it. The middle dragged a tiny bit, but the ending totally made up for it. Enjoyable weekend read.
Charles HarrisSeptember 11, 2025
Really enjoyed this one. The writing style is very engaging. It’s easy to follow but still has a lot of depth. Worth the time and money.
Michelle CarterNovember 10, 2025
Such a great read. The pacing was spot on and the characters felt real. I didn't find myself getting bored at any point. Would probably read it again at some point.
Kenneth JonesDecember 10, 2025
Glad someone recommended this to me. The author did a great job wrapping everything up at the end. No weird plot holes left behind. Glad I picked this up.
Donna DiazSeptember 01, 2024
It was okay. The writing was fine, but I didn't feel very connected to the characters. They felt a bit flat. Just right down the middle.
Rebecca LewisSeptember 14, 2025
Such a great read. I loved how the story unfolded. It kept me guessing without being too confusing. Glad I picked this up.
John EvansSeptember 30, 2024
A solid read. It held my attention, even if a few things were a little predictable. I'd probably recommend it to a friend.
