​Routine 13
Feeling and discharging feelings to feel better fast. First you have to feel. Many of us learned that feelings were not as scary as they tried to convince us. It is okay and even good to feel feelings. Try it.
 
Vocabulary
Learn more descriptive words that can help you describe your body so that when you’re talking about it, you can be verbally precise.
After each word, call to mind a time when you felt that exact thing or better yet, do it now- create it in your body now.
     The intensity
Sharp, tense, hard, dull, weak, soft, pressure, solid
     Body sensations
Trembling, heavy, thick, vibrating, flaccid, full, puffy, jittery, gurgling, faint, energized, light, calm, fidgety, jumpy, fuzzy, tingling, wobbly, buzzing, spinning
     Sensations
Stuck, contracted, knotted, tight, blocked, congested, tense, constricted, breathless, compressed, suffocating
     Muscle sensations
Trembling, achy, stuttering, crampy, shivering, throbbing, tense, twitching, pulsing, fluttery, shaky, stuttering, spasming
     Skin sensations
Itchy, prickly, tingly, sweaty, moist, clammy, dry, flushed, goosebumps
     Temperature
Frozen, cold, cool, icy, hot, warm, boiling, steaming
     Expansion sensation
Expense, relaxed, moving, floating, glowing, streaming, flowing, radiating, fluid
 
Now tune into your body and notice the sensations that you feel right now.
 
Making faces in the mirror
This can show you what your brain finds difficult to comprehend.
Stand or Sit comfortably in front of a mirror and make different faces.
Show your emotional states through your expression. Remember to smile and frown and depict other emotions as well.
Try each emotion for 10 seconds before switching to the next emotion.
You may want to do this with a partner.
 
Voice
Experiment with different tones of voice that can be used in various situations. Explore adding an emotion to your voice, which changes the tone and pitch. For extra difficulty, try it with a partner.
Make the tone starting in whisper and raise your voice gradually to the highest level you’re capable of achieving.
Say the word seven times in a row, each time with a different tone.
I experimented with the word, “Yes” as if you just scored or did something wonderful. Silly and fun…
Say the word “love” multiple different times in different tones. How do you feel after and during?
Say “thank you” in different tones. Where, in your body, do you feel different when doing that?
Try pouring out your thoughts in different tones to make your heart light and have fun.
Try saying the word “fun” or “smile” a bunch of times with different tones.
 
Song playlist
Listen to nostalgic, old songs that remind you of fond memories (page 90)
Create a playlist that lists the songs close to your heart.
What songs remind you of receiving encouragement, or celebrating?
Imagine if you created a songlist for different moods. As in, each mood has its own playlist and when you want to feel those feelings, the playlist helps you get in touch with your body and emotions.
 
Photos
Look through your photos. Some people categorize them according to people, others organize them according to mood they elicit.
If you have old photos, which ones bring back the best memories?
Spend some time feeling your feelings and mourning, grieving, celebrating, missing, feeling sad and disappointed, joyful etc.- the whole range.
Images can evoke all sorts of emotions- would you consider committing the details of some of those photos to your mind so that you can recall them at will?

​Routine 12
 
(Routine based on the Somatic therapy workbook)
 
Thought stopping and grounding techniques
 
Bring your focus to the present. Pull yourself out of the memories and thoughts that bring you back to the past.
 
Ball under foot is a dual -awareness technique. Put a golf  ball or tennis ball under your foot and roll your foot on it. Switch your concentration between two things before allowing the body to balance multitasking.
 
How?
Grab a tennis or golf ball that you can place under your foot. Slowly apply some pressure to it.
Bring your attention to your internal state for 20 seconds then take 20 seconds to concentrate on the sensation of the ball under your foot.
Focus your attention for a few rounds before simultaneously holding both in your awareness.
Also: Balancing exercises are great for somatic awareness. Stay mindful of the movements of your body. Keep your balance and stay straight. Try it for up to two minutes and see how it affects your mental state.
 
Counting backward is another instant grounding technique.
Use your mental energy to correctly count down in reverse from any number.
It distracts you from the negativity, consuming your mind and gets your focus on other tasks.
 
Body senses
What is one thing you taste right now?
What are two things you smell around you?
What are three things you hear around you?
What are four things you feel right now?
What are five things you see right now?
 
Texture and grounding
Some people carry a small stone or other textured item in their pocket. Play with the texture, note the texture, weight, color, and other specifics to focus your attention.
 
Three items
In order to focus on the physical instead of your thoughts, shift your focus to the surrounding environment.
Pick three random items. Choose the items and then describe them in detail, one by one.
Mention every tiny detail you notice about them.
 
Cold water
Interacting with cold water can ground you.
It can shock the system and set it right when you’re overthinking.
You can wash your hands with cold water. Feel the change in temperature and sensation in your hands. Now switch to warm water to note the switch in temperatures. Go back to cold water and keep switching. Ground yourself in the present moment and be aware of your body more so than your thoughts.
 
Naming categories
Be entirely focused on it. Come up with a few categories to classify objects.
Food items, animals, birds, electronics, cities, countries, etc..
Starting with the letter a, how many of each item can you name?
Another version would be five objects for each category and then move onto the next letter.
 
Surrounding sounds
Be mindful of every sound that you hear right now. You can close your eyes if that helps. Differentiate each sound-Birds singing, children playing, crickets or other
 
Sitting sensations
Whatever you are doing, feel it in your body.
When you are sitting, be mindful of each sensation. What is touching the chair?Which muscles are flexing or moving? How does the chair bear the weight right now?
What is your comfort level right now?
 
Shaking each hand
Your body can get caught up in unfortunate patterns. Shake both hands at the same time -then shake one leg. Then shake the other leg.
Shake as much of your body as you can, slowly but enough to feel it.
 
Let your heels drop
Each body part jolts out the stress.
Discharge energy from your body so that your nervous system performs well and remains healthy.
While standing, rise up on your toes then relax back onto the heels.
Keep your rhythm slow while letting the weight of the entire body drop down with the heels.
Make a Thudding noise when you drop to your heels.
 
Swaying side to side
 
Dance
 
Do any stretch that you can think of

If you are someone who values feeling better fast and wants more resources, check out my block the past two weeks for more ideas to feel better.

Routine 11
Anxiety reduction routine - imagine you have tools for your anxiety that you use throughout the day. Each time you recognize that your anxiety is above a three out of ten, you pause and relax your mind-body.
 
First, practice these daily for a week. You will likely have ones you prefer and that are your favorites. Practice them all, because there might be a time that having a few backups is useful. By the end of the day, using each of these, your body will feel different. You are resetting through out the day instead of letting the body- mind get overwhelmed with a pile of stress.
 
Try this routine for at least a week before you modify it:
 
Start your day setting it up for success. Your anxiety tends to be highest upon awakening.
 
Here are some Yoga poses to stretch your muscles and address anxiety (28 minutes)
 
https://youtu.be/hJbRpHZr_d0?si=pcl-gi9X9aHZMxez
 
Or a more intense morning workout- maybe a couple times a week or the weekend... Pilates can get your body moving, cardiovascular health improves, posture and core strength. 11 minutes
 
https://youtu.be/tYddPTEfS_8?si=l0eX0RWDnd93j3K8
 
 
Try this one before lunch.
Chi gong for anxiety. Your body doesn’t appreciate being sedentary unless you are recovering from illness/injury. Slow gentle movements help it. 17 minutes
 
https://youtu.be/CCicH-iz1oU?si=D5ux-mnNaUkT8S0y
 
When you end the work day, many people find they need to discharge extra emotions to not take them home and affect the evening.
10 minutes
 
https://youtu.be/K6kq9N9Yp6E?si=zRZ2-KxjdnSpDtma
 
Maybe after dinner or before dinner, time permitting - this can help your body relax again.
Guided Meditation
9 minutes
 
https://youtu.be/pU80BEm43JM?si=r_yahTYE9rCYGnCy
 
Biofeedback gives you feedback on how your body responds to what you are doing. If you are on the right track, you will quickly know.
10 minutes
 
https://youtu.be/YcDC_4vn3OQ?si=sA6dFPVzU4UnxtSr
 
 
Maybe try this before bedtime
Breathing techniques can profoundly affect your stress levels and relaxation response. 6 minutes for first one and
10 minutes for second one
 
https://youtu.be/odADwWzHR24?si=X3H_QkvRftyzdR6f
 
https://youtu.be/B5y4KPgd5so?si=kuy0BXuFngsMIqNZ
 
There are about a thousand different breathing techniques and books written just on breathing.
 
You might appreciate acupuncture or acupressure.
 
You might want to do therapy or somatic therapy or massage or body work.
 
You might prefer hypnosis and Neuro linguistic programming.
 
You might like body scans or progressive relaxation techniques.
 
The idea is to keep going until you find a good fit for you or create your own.
 
Don’t give up too early on a technique.
 
Don’t try too many at once. Sample a few, then choose 2-3 and do them daily for a good month. With that level of discipline, your anxiety doesn’t stand a chance.
​

Routine 10
Hack your life please
Change your mood, your mind-body.
 
Grounding is the psychological bedrock- the steadying force. “I am safe when the world spins too fast.”
 
Consider mindful walking, wherein each step is a conscious decision, deliberate communion with the earth beneath our feet. We become cartographers of our inner landscape, noticing where tension resides and using the rhythm of our step to massage the tension away. We find that solid place within us that knows how to withstand the storm. (you'll note that the wording is different from my vernacular, it is from Somatic Psychotherapy Toolkit)
 
Cultivate this rootedness, providing a felt sense as well as a mental image.
We picture ourselves rooted in -drawing up strength, siphoning calm from the earth’s core to fortify our spirit. It is a profound psychological strategy that leverages the mind-body connection, not just fanciful imagery.
 
Our breathing naturally deepens -our shoulders relax, our heart rate slows.
 
We gain an inner assurance that we will not be uprooted. These practices bring us back to our bodies, reminding us of the solidity beneath our feet, the rhythm of our breath, the capacity within us to endure.
 
We move through the world with a sense of presence and groundedness; they can transform the way we experience everything from every day stress to profound upheaval.
 
This is a return to ourselves, an affirmation of our resilience, and I promise that no matter what happens, we have the tools to remain centered and steadfast.
 
Notice that grip in your shoulders -the way the shoulders rise in remembrance of that old familiar stress. Let’s breathe through that tightness.
 
Exhale- feel the release, the dropping of weight that you have carried for far too long.
 
Learn to notice the tightening, perhaps a subconscious bracing for an impact that lives only in memory. Notice it, then release -letting go. “I acknowledge the trauma and yet I’m not defined by it.”
 
Navigate the landscape of your body ‘s response map, where attention lies and where the peace flows.
 
Integrate the past, don’t erase it.
 
Acknowledge and honor the full story of yourself, in your body.
 
You can move with and through trauma, let it shape, but not control, acknowledge its presence -find release and solace in the here and now. The author calls that PENDULATION. (Somatic psychotherapy)
 
The next concept is Titration- healing in manageable doses.
 
When facing trauma, the teacup is our capacity to hold.
 
The tea is a traumatic memory. We are ensuring that we do not overwhelm our capacity to cope, by pouring more than the cup can handle.
 
Break it down-little pieces. Pause, feel the feeling- turn toward the sensation, breathe into the tightness and find the space around the tightness.
 
Your feet on the ground, growing deep and wide- into the feeling- feeling safe. “I am here, I am in the present, not there. I am safe. I am not threatened. I have learned how to successfully navigate through turbulent emotional waters.”
 
We approach and retreat. We acknowledge and wait without reliving the trauma. We learn to carry it without buckling. “I can touch my pain without being consumed by it and herein lies the path to healing.”
 
Try: mindful walking, body scan, progressive relaxation, breathing, grounding, tapping, chi gong, reflexology and massage, imagery, self -talk.
 
It is safe to be with yourself and in your body.
 
Learn how to cope before letting down the wall or your guard! (Consider doing the necessary work on your attachment pain, as well.)
 
Learn self soothing- don’t take away my safety or perceived sense- thank you for protecting me.
 
Imagine making your body a safe and welcoming place for your consciousness to reside. You’ve had multiple traumatic experiences which have made your body not feel like a safe place emotionally, it will become a pleasant place to be.
 
Can you fathom that some people feel their body as a safe place or pleasant place to be?
 
Grounding-
"I owe my legs and back safety and peace."
Lots of pain and suffering already.
 
Some people add more to help them cope:
Foot bath/detox
Reflexology
Body Scan
Progressive relaxation
Massage
Laser treatment
Infrared massager
Pemf mat
Neurofeedback
Arnica cream or pills
Ibuprofen
Anti-inflammatory cream
Imagery that calms the nerves
Breathing techniques
Stretches for muscles
Yoga
Chi gong
Alexander method
Feldenkrais
Gentle self talk
 
 
Imagine setting up a two week program for yourself:
 
1. Better relationship with my feelings and
2. Listening better and
3. Tolerating the anxiety inherent in relationships
 
For the next two weeks I want you to… (fill in your blanks)

Routine 9
Hack your mind-body connection if you want to feel better consistently. Make it a habit, practice enough to master it and move towards excellence.
 
Emotions and experiences are etched into our physical form. We carry our histories, not just in our minds, but on our skin and muscles, in the very way that we breathe.
 
Scan your body- you’re not looking for anything special or specific the first time.
 
The second time you scan, you are taking inventory of what hurts and what needs your attention today and what sensations you don’t know how to address.
 
The third scan of your body is looking for what parts feel alive, passionate, energetic, pleasurable, pleasant, peaceful etc. acknowledge all that is. No need to change anything -just be aware.
 
Ask yourself if you might benefit from a new narrative.
 
Is the story that you are telling helpful?
Does it serve you in some way?
Is it accurate and fully truthful?
 
Slow down your body movements.
 
Most of us ignore, disregard, and do not acknowledge, our body. We wouldn’t do that to anyone else, that’s mean.
 
Pay attention to this body and all the communication it has with you. You are not your body; you have a body.
 
We all have had difficulties. Let’s scan for threat differently, going forward.
 
The old guard, or sentinel, has a hair trigger due to some trauma. It was his job to keep me safe and someone still hurt me.
 
Now he is overcompensating by being hyper vigilant, which is exhausting. It doesn’t work well. With the new sentinel- we can check assumptions, rather than see everything as a life or death threat.
 
We need to look at our stress response and need to recalibrate. Everything is not life or death.
 
We look for new patterns, we find calm in the chaos and reclaim our power to respond to our world within intentionality and peace.
 
How does therapy help?
The therapist helps you feel safe to explore your calibration and how the trauma has echoed through your body in mind.
 
The therapist validates your feelings (don’t have to agree and please validate the fact that you have a right to your own distinct opinion) and the therapist empowers you to take charge of your healing narrative.
 
The job of the therapist is to create a space wherein vulnerability is welcomed. Empathy and acceptance are crucial.
 
We are fostering trust and allowing vulnerability to surface. The good therapist will create an atmosphere where you feel seen and heard- it is an environment that is comforting.
 
Active listening and compassionate presence are the foundations. You can do this for others, as well.
 
Your heart is open and ready to guide through the complex tapestry of your experiences with unwavering support and empathy. This is a place of safety and support- find those people who help you in this way.
 
With that in mind, your job is to look out for yourself. You take care of you.
Daily rituals like mindful walking or intentional stretching can help.
 
Imagine you are a garden. What part of your particular “garden” needs the most care?
 
What practices will suit you best?
 
Give yourself permission to experiment and try on new things.
 
Explore different techniques noticing how each one takes root in your body. When you find what works for you, tailor them to your needs.
 
Consistency is key -Establish your routine and track your growth.
 
Notice the changes, the blossoming, the shedding, and the steady progress.
 
Please be patient with yourself.
 
Truly listen to the subtle pulses and rhythms of our body.
 
Tune into your body cues and you are more likely to unlock the healing power within.
 
Tap the deep well of knowledge that our physical form holds.
 
Listen closely and you’ll be aware of how certain muscles hold stress, and how particular postures affect your mood and energy level.
 
Mindfully move in slow, deliberate ways: stretching and yoga, and recognize a subtle language of comfort and constraint within your body.
 
Learn the contrast between tension and relaxation in progressive muscle relaxation.
 
Body scanning promotes deep listening to the body.
 
Breath work involves controlling breathing patterns to influence your mental, emotional, and physical state.
 
We signal the body to relax, highlighting the interconnectedness of breath, emotion and somatic experience.
 
What is your body telling you? It’s not just tension. There’s a message there. Pay attention and get to the root cause.
 
Breathing is more than just air filling lungs- it is a message of space and calm.
 
Picture a place so safe and serene that just thinking about it makes your muscles loosen, your heart quiet down and your breath deepen. Soak up the serenity.
 
With feelings, ask your self “Where do I feel this?
What is the texture of this feeling?
Is it sharp like fear or warm like love?”
 
Map out the terrain of your inner world, understand the landmarks of your emotions in the physical space of your body.
 
Actively engage in the conversation, the whispers of your body. When life turns up the volume and your feelings get intense, you are not swept away because you know how to engage in the conversation.
 
You begin to notice how your posture does not just speak to your physical state, but reflects the weight of thoughts and the shade of your moods. Your body is whispering the story of your life moment to moment breath to breath.
 
How are you engaging in the world?
That’s your posture.
 
When you consciously straighten up your posture, you invite a shift in your mental landscape.
 
This is similar to learning a new language, getting a conscious connection with your body.
 
As you develop your language ability, you can hear and respond to your body’s needs with more compassion and precision.
 
Body awareness paves the road to better health and emotional well-being.
 
Live in conversation with yourself where each sensation is a word, each movement a sentence, and each moment of mindfulness, a story of who we are becoming.
​

Routine 8
Hack your brain- body connection and watch your life improve.
 
Talk to your body and listen to it today. "Hey, lungs and chest. It is hurting to breathe today. I think you are trying to tell me something. What is the message you would like me to hear?"
 
Begin with grounding exercises, such as focusing on the feeling of your feet with the ground beneath you, which roots you firmly in the now.
 
When you eat, immerse all your senses in the act. Make the mundane sacred. Taste what you are eating.
 
Slow down and experience life. Multi-tasking is the opposite of this.
 
Pause mindfully before you react to stress. Notice the messages your body sends and respond intentionally -using breathing as a tool to bridge the gap between mind and body, harmonizing the physical with the emotional.
 
Make small gentle movements:
Look on YouTube for a short video of chi gong and depression or anxiety- follow the movement slowly and do that every day for a week.
 
Scan your body from head to toe and be aware of how brilliantly you are designed. You are constantly learning from your body and its wisdom. "I notice I now listen to my legs when the pain is a two or three, instead of ignoring it and my legs are forced to scream to get my attention."
 
Your body can handle so much joy and pleasure, if not ecstasy. Ask your body to be direct and unambiguous with the messages. You are your own best friend- empathy for this body, kindness and compassion and gratitude are in your mindset.
 
Live in the moment being truly where you are.
 
Pay attention to the breath, feel it go in and out- just being aware. Do this throughout the day.
Notice how many of these are about awareness rather than changing. Often, simply being aware is enough.  

Find the connection between your moods and your breath. There is a connection waiting to be discovered.
 
Do the same with posture. Change your posture and watch your mood shift.
 
Want to feel powerful? Adopt a powerful posture and watch what happens in the next three minutes.
 
Greet every part of you, every physical sensation, gently and withhold judgment. Don't shoot the messenger just because you do not like the message that part of your body is giving you.
 
What messages are you listening to from this brilliant body of yours?
 
Each clenching of the teeth can guide you, help you, providing you with information. It is just information, which I am grateful for receiving, even if it is the message of pain. Pain is telling me something very valuable.
 
That burden you have been carrying- where, in your body, is it communicating with you?
Is it your shoulder or back that is getting your attention so that you let it go?
 
Listen early on so it does not become a chronic/ignored/unacknowledged pain.
 
Are you anticipating or anxious?
How does your chest feel different for each of those? When you allow it, instead of forcing it, you are there for yourself.
 
Do not ignore or abandon this body, because it wants some attention from you. Be with yourself and your pain. Not persuading or convincing it to change. “I choose to tune in to this information and allow it to inform me and my decision.” Picture yourself at age 4 and age 4 you is telling you that there is a lot of pain. Would you disregard or dismiss a little kid in pain? Same for your body. Listen to the pain and take it seriously and move into nurturing mode.
 
Listen and let go. Discharge the extra emotion that obfuscates the message.
 
Muscle relaxation and visualization techniques can help you tune in to the joy and peace and calm of your body.
 
Your body is for enjoyment and pleasure, not just pain and tension. Your body will cry out -and if you pay attention, just like with a small child, the attention will help it cope.
 
Learn the culture and language of your body and honor the stories it tells.
 
Stretch upon waking, intentionally pause throughout the day to check in with your body’s posture and sensations.
 
End the day with reflective journaling on the body’s messages- each of these actions builds the bridge to deeper self-awareness.
 
Live in a state of full engagement, where every sense is alive and every emotion acknowledged and appreciated.
 
Move through the world with a deep awareness that enriches every interaction and thought.
 
Ideas Compiled from the book:
The Somatic Toolbox by Ashley Wellspring

Routine 6
Mind-body hacks- work with nature instead of against it.
 
Sing- the act of singing is relaxing.
 
Listening Bell:
Ring the bell
Bring your attention back to the bell - imagine paying attention to the sound and counting how long the bell rings -how long can you hear?
Notice the quiet -before the sound starts -take a breath.
Focus on the sound until it’s completely gone.
 
Hmmm sound, like a cat purring
 
On different parts of your body, put your hand on your body and then make a long sound - say one of the vowels of the alphabet and hold the sound. "Ahhhhh" "OOOOH" etc.
 
Touch or tap your arm or leg, rub your hand or foot. Come back to experience the body and get out of overthinking mode.
 
Even “suggesting touch” is enough for the client to study the response to touch. "Let's consider touching your foot..."
 
When you place your hands on your body, it is cueing your attention. You direct attention toward the area of inquiry.
 
Is there a place on your body that you would like to know more about?
 
Be present to your five senses: the past is the past; the only thing that matters is what  is happening right now.
 
"Trauma is the residue that a past event leaves in your own sensory experience."
 
What makes you feel connected?
 
What makes you feel active?

How do you support your engagement with others?
 
Your body gets calmer when you’re playful and active, moving your body to music, playing sports, journaling your thoughts, stretching your body. Calmer when you listen to soothing music, practice conscious breathing, receive a nourishing touch, hear a pleasant voice.
 
When you’re in hypoarousal (meaning you are underaroused, craving stimulation) what are you aware of?
What do you notice in your body, your thoughts, your impulses?

Instinctively, what do you want to do?

When stressed, what do you do?
What tools can you use to change your triggers?
 
In the hyperarousal zone (overstimulation ) what are you aware of?
What you notice in your body, thoughts, impulses? Instinctively, what do you wanna do when you’re stressed?
What do you wanna do when you’re in the hyperarousal zone?
 
In the expanded zone, I can use which tools to change my triggers?
 
Now look at the zone of optimal arousal. Complete these sentences:
I am aware that…
In stress, my body feels…
My body impulses are…
My strength is…
I am able to…
 
Imagine practicing regulating your emotions, with triggers present. It is easy to feel calm when no triggers are there. Start with that and then practice when triggers arise and watch how much better you cope.

List your triggers. Choose a trigger to do the following:
 
Scan your body to see what points are calm, pleasant
 
We use our eyes to scan for safety. We search for cues to confirm that we’re safe, but that we somehow need to tend to safety. We have to be safe in order to thrive. Look with intention - scan, and provide a way to start slowing down the activation of the body.
 
Outrun the tiger- create the video in your brain- What else happens as you run? How is your breathing? Be fully present in the experience.

Shame is often a large part of trauma responses. It may defy logic and so we go into the body. The body is not regulated and the emotions might feel out of control at times. If your body is having a hard time calming down, the following might be helpful. Worth trying...
​ 
Move to interrupt your pattern:
Shake your arms, jump, wiggle your toes, balance move left /right, up /down, ground yourself. Take a walk as soon as you feel the trigger. The trigger is not the issue, what you do with the trigger is the issue.

Start moving- that is an effective interrupter for most of us. Pay attention to how you train yourself to interrupt the pattern.
 
Recalibrate the original stress. We build resources to deal with it.
What do you believe about your trauma experience?
How did you come to that belief about what happened to you?
How do you view trauma currently?
What are the messages you received about your trauma?
 
Psoas muscle stretching
There are two passive ways to work with this muscle- one is against the wall, the other is with feet on the ground.
    Option one: feet on the ground. Lay on your back with your feet flat on the ground. Make sure you’re comfortable. Connect with your breath and the surface beneath you. Gently lift your feet as they sliding out of water. It should be very slow moving of lifting and takes no effort
Place your feet back on the ground. Make sure you are not lifting from the muscle, but rather from the big thighbone- might take a little practice.
 
    Option two: feet up on the wall. Lay on your back. Make sure that you’re comfortable.
Connect with your breath and the surface beneath you.
Place your feet up on the wall and 90° angle.
Working on one leg at a time, release the psoas -sliding the leg to the hips as if you were letting the leg fall.
This creates a passive movement in the psoas muscle.
Make sure you’re not guiding the movement to the hip, but simply letting the leg fall.
Do it 4 to 5 times and then repeat this process with the other leg.
 
With trauma responses, shame is discharged in restored eye contact, and shared good humor, laughter.
Guilt is released when the body is active.
It may be experienced without intense effect.
Guilt engenders a desire to undo the offense, to make amends and is discharged in an act of reparation.
 
Pay attention to corresponding body cues that may indicate shame. 
When you hear these words: ridiculous, foolish, stupid, dumb, humiliated, helpless, inept, dependent, small, inferior, embarrassed, worthless, weak, idiotic.
 
Pay close attention to the breath quality.
It’s similar to when their trauma is activated. Flat and held breath, constriction of the throat, difficulty breathing, small and measured breaths, complaints about chest construction, tight lips, short burst of breath in or out, or rapid breath high in the chest. When you notice these in yourself or others, there is likely a trauma response happening.
 
Ask yourself, "What did that remind you of?"
Then follow up with, "Now that you’re not so activated, let’s talk about what that was. You know that’s what happens when our bodies get scared we feel shame. It’s a very normal response. Shame is a healthy response and reminds us that we are moral beings. We feel and sense when something is not right. When you felt shame, you knew that something was wrong."
 
Study the response in your body. Then write down the first thing that comes to your mind.
 
I remember my body feeling the shame. It felt like…
 
I remember the shame of my past, and I feel…
 
I’m going to name this particular shame and this is the name I choose for it…

Some people like to draw a picture of it.
 
Shame makes a body feel small and contracted.

Openly invite the body back in a gentle way.
Vsualize the sun rays meeting your belly and warming you up. Gradually, you can place your hand on your belly and imagine that the sun is just right.
Begin to breathe slowly into the belly button area, underneath your hand.
Imagine the warm sun radiating into that belly button and warming you up.
Concentrate on the image of the sun rays on your body.
Concentrate and be mindful of what happens when you feel the warmth.
See what comes up.
What sensations are in the body?
Track your body and breath -does the breath slow down?
What becomes available as the breath slows down?
Observe your body as it shifts and returns to the calm state

What triggers my shame attack?
What is helpful when I’m in it?
What resources within me counteract the shame?
What do I need to remind myself of afterwards?

There are so many ways to feel better. Hopefully, you can try many of these and see which ones work best for you. Then repeat the ones that work until your nervous system is accustomed to resetting and regulating and you have a sense of mastery.

Here's to feeling better and enjoying life more!
Routine 5
 
Mind body hack
 
When nothing else works, you start trying things that you learn about- and those might be a little “out there” in our society. Eastern medicine or complementary medicine or other…
 
Visualization of sunshine on my legs when they hurt (want more color- try a rainbow bath) at least a minute- up to 20 minutes or so
 
Music sounds singing bowl- try this:
 
https://youtu.be/unCya_-8ECs?si=7zMaN7fHMscy3ddT
 
 
Music and chanting for chakras:
 
https://youtu.be/NmAHY_tg9Es?si=ydAEEfRze6_YMUTa
 
Chiropractor
 
Acupuncture or reflexology or acupressure:
 
https://youtu.be/w5XCvxI0Tjk?si=M4_Hk68Qo-Y3ssF0
 
https://youtu.be/S1zIHYS13yQ?si=8RuMN8JLRzSvtSvT
 
 
Reiki
Can be helpful- look up someone near you to help you through a difficult time with reiki
 
Comedy- listen to your favorite comedian or watch a comedy show
 
Journey - ask someone to do a shamanic journey for you
 
Disintegrating meditation-
Picture your body part that hurts. Speak nicely to that body part. Picture your body just fading away or disintegrating and becoming like dust and then the wind takes it away. Now, you grow back a new body that is healthy and energized.
 
Chants help: “May all beings have happiness and the causes of happiness “ repeat throughout the day- literally hundreds of times and notice how you feel
 
Visualize sending Love to all - like a radio station- emit the frequency and send this healing to everyone on the planet- see your healing energy and love ever expanding- touching and healing everyone.
 
Another mantra that might help:
I surrender all
I am one with all
I release all negativity in my life and in my body
I remember who I am at the core
I release people who are bad for me
 
 
Visualize exercise- use sport psychology to get dopamine flowing. I picture myself exercising, maybe out running and I feel the emotions as well as picturing it
 
Pet your dog, cat
 
Cuddling helps significantly- but with someone who consents
 
Think of hugging loved one for 20 seconds - the act of picturing it starts the oxytocin flowing
 
Drink enough water - dehydrated people have no energy- drink enough throughout the day (not all at once) until you have clear urine- no yellow. Yellow means you are lacking water
 
Check your Vitamin b, d levels- ask your doctor to test you
 
Rest your eyes for 5-10 minutes - close them and no effort exerted
 
Nap for up to 20 minutes - quick reset of brain. Can’t nap that short? Meditate or do a hypnosis on YouTube (Michael seeley is a favorite)
 
Chime- ring a chime and pay attention to it until the sound is no longer
 
Drumming can be therapeutic and listening can be as well
 
Digeridoo playing will regulate your breathing
 
Hum or Sing and watch your mood shift
 
Hold your breath as long as you can to reset- then attend to your breath
 
Massager- can you get an automatic massage tool- I have one for my calves and feet.
 
Foot detox bath- I have an ionic detox bath- warm water for feet and it makes me sit still and rest while the water looks gross as it detoxes my system
 
I have an infra red massage tool for deep pain- warm
 
Hot tub- go to the nearest hotel for the night or the ymca if you don’t have a hot tub
 
Laser- can help- therapeutic grade online and they teach you how to use it
 
Neurofeedback I have a wonderful kit at my office that helps me regulate brain waves. It detects the changes when I relax and guides me to change my brain waves so I am more efficient.
 
Biofeedback can help with pulse and temperature- gauging the efficacy of your efforts
 
Pemf mat- I have one of these at work on the massage/reiki table and it emits an energy- set for migraines or depression or anxiety
 
Tuning forks emit a frequency that can help your body find its vibration to go back into balance
 
Create a different Playlist for your different moods
Need to shift your attention into a specific mood- you have the tools on your phone

​Routine 4
 
Mind body hacks to make you feel better.
 
Keep experimenting until you find what works for you. Mix and match, tweak stuff, try the routine that works for other people and tailor it…
 
Bright light daily- sit in sun or UV lamp
 
Exercise, if possible
 
If not, 100 tightening of the glutes per day. Squeeze your butt cheeks and release- 10 x every waking hour- there are benefits that are tangible. (Stimulate your memory -squeeze your glutes 100 times a day, engaging and strengthening this key core muscle for standing, balancing, and walking. It will help you reap maximum cerebellum benefits.)
 
Intermittent fasting - don’t eat anything after 6 pm till breakfast- allow your body to process and then rest and recuperate. Check with your doctor first.
 
Eat food that gives you energy instead of giving you inflammation. Feed your mood and Microbiome. Anything that grows- fruits vegetables, will help you feel better faster. Greater variety is best for you.
 
Talk with friends- being social balances most of us
 
Caffeine is good at 1-2 small cups a day before noon. There are advantages to just one cup a day- I used to work with a caffeine expert. Worth reading more, if you want more background.
 
Alcohol is a depressant and wakes you up two hours after the last drink.
Drink only around noon Saturday, if at all. How much you drink matters, as does how often.
 
FYI- The helpful bacteria in your biome gets destroyed by (eaten by) the bacteria that thrives on alcohol. (Alcohol just is not good for your biome and moods. It might have other health benefits you have read about but remember the tradeoffs for your situation -causes hot flashes, makes your hands red and swollen. Makes you sleep at the wrong times. The brain becomes alert again two hours after your last drink so you fall asleep then wake in the middle of the night and have a hard time getting back to sleep. )
 
Compassion meditation - imagine receiving compassion and being compassionate to others. Picture it in your head. do it in real life
 
Secure feelings meditation -when we feel safe and secure, we do better. Visualize yourself safe and secure. Let down your guard and walls. Release the hyper vigilance and see what changes in your life.
(Having ready access to feelings of safety and emotional warmth, bolsters resilience. Recall or imagine feelings of refuge, nurturance, peace, or freedom. As we remind ourselves of these, we begin to have influence over re-entering and remaining in the zone of well-being. When our nervous system is balanced, our health improves, along with our abilities to remain calm and think clearly even in difficult times. Awakening to the value of kindness, being safe and cared for, we became ready to venture beyond ourselves.)
 

Routine 3
Hacks for the mind-body.
 
Put your hand on the painful part on/in your body. Breathe into area that experiences discomfort.
 
Space meditation - pay attention to the space between the fingers on your hand, the ceiling and floor, the photos on your wall, the space between your thoughts.
 
“Love” meditation - say the word over and over and attend to how your body experiences that.
 
Do something nice for someone- be of service.
 
Chi gong (and stretch while moving) exercises- on YouTube there are many videos about basic stretching and energizing techniques
 
Lift a small weight 3x or do Isometrics (act as if lifting but no weights) or sit up, planks, pushups
 
Eyes- cupping your eyes with your hands on eye socket. Close eyes
 
Imagine yourself getting a prestigious award- picture it vividly and feel the feelings that would accompany that
 
Eft YouTube https://youtu.be/mHtzflsbnDA?si=bbPnCK3skFd5GXYK
Brad Yates on being centered and grounded
​