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)
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)
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