Dear Ones,
The healing journey is not linear. It has hills, valleys, and when you reach a mountain top, there is a sense of elation and self discovery. Admittedly, when you dip into a valley it does not feel great, triggering the tender younger parts of you to arise with their well meaning, but constricted thinking.
These younger versions of yourself were created at one time or another to help you survive, their managing roles are to keep you small and therefore safe. You can tell that they are younger as they have black and white thinking, “I have to be perfect, or I am worthless”, “I have to try really hard, or I’m lazy”, etcetera. Bring gentle awareness to their patterns, where they are in the body (usually a place of tension or even pain). Befriend the area of pain/constriction instead of pushing it away. Practice curiosity and ask the question: “what do you need me to know?”.
The negative messages that you received in childhood can be shed now, as they are not the truth. The simple question is: “How could a small baby or child be not worthy and deserving of love?” You are your greatest healer, and why not free yourself to begin again and BE YOUR MORE….
I have attached below, some Body Awareness Practices that I share with my clients. Practice one thing for 30-60 seconds twice a day. Slow is better as the body and the parts that live within it do not like change in the system, and new neural pathways built, need tender care and patience to build.
Body Awareness Practices to Support Regulation
Breathing Techniques: Begin by exhaling fully, lowering your shoulders, breathing slowly and deeply, allowing your belly to rise and fall completely. Practice the 4 x 4 breath technique, also known as “box breath,” to maintain balance in your system. Inhale for 4 counts, pause for 4 counts, exhale for 4 counts, and pause for 4 counts before the next inhale. Try the 4-7-8 breath technique to suit your needs. A longer exhale helps shift your system into a more relaxed state (rest and digest- parasympathetic).
Exhalation Methods: Exhale with your mouth slightly open, lips almost touching as if blowing out a candle. Exhale through your nostrils while contracting the back of your throat, like saying “ha” with closed lips. This technique is known as ujjayi breath in yoga.
Working with Shortness of Breath: When your breath feels restricted, your body may signal danger due to its survival instincts. Approach your breath with curiosity, identifying if it is shallow (only filling the upper chest) or if you’re holding your breath. If your breath feels stuck, exhale completely before inhaling.
Orienting Technique: Take a moment to slowly scan the room you’re in, consciously observing the light, colors, preferences, and sensations in your body with gentle self-compassion. Allowing the information from the eyes to inform your body to know, where your body is in the space it occupies, and where your body is in the room.
Adrenal Support Work: The adrenal glands sit atop the kidneys and play a vital role in flushing stress hormones out of our bodies, particularly after prolonged periods of stress. These glands are part of our fight-or-flight response system. If the adrenals are not functioning optimally, leftover stress hormones can accumulate and become harmful, resulting in various physical symptoms and health issues. Working on the adrenals helps the body recall its parasympathetic response, ultimately training it to prioritize settling over tension. Support can be provided with laying down or leaning against a heating pad or hot water bottle. This action encourages the kidneys to release and lower the adrenal glands, promoting better nervous system regulation. This practice fosters an understanding and building trust between you and your body.
Supporting Vagal Tone – The vagus nerve is the cranial nerve X (CNX) or your tenth cranial nerve. It is also known as the “wandering nerve” because it is the longest parasympathetic nerve in the body. It has been compared to the conductor of the orchestra because it takes the lead in almost every autonomic function in the body. Science has confirmed that the vagus nerve is the key to wellness as it stimulates the “rest and digest” side of our nervous system, as opposed to the sympathetic “fight or flight” side of the nervous system.
Seated: bring right ear towards right shoulder, head in line with body. without changing head position, look down as far as the eyes will go, to right shoulder. without changing head position, look up to the left as far as the eyes are comfortable. Pause and notice any changes. Repeat on other side.
This is a lot of information, notice any tendencies to want to try harder or do more. Invite in the practice of less is more, being gentle with yourself, and embracing the wisdom of the body.
Yours in healing,
Caroldean Jude,
Somatic Trauma Therapist
Somatic Experiencing® Therapy
Transforming Touch® Therapy
Internal Family Systems® Therapy
