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?
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?
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