Trauma Sensitive Yoga and Mindfulness for Self-Healing | Spira Lotus | Skillshare

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Trauma Sensitive Yoga and Mindfulness for Self-Healing

teacher avatar Spira Lotus, Art, Yoga, Mindfulness

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

14 Lessons (2h 15m)
    • 1. Introduction to Trauma Sensitive Yoga

      3:06
    • 2. About the Instructor

      5:14
    • 3. Trauma Explained

      6:34
    • 4. Seated shapes

      13:33
    • 5. Tabletop shapes

      9:43
    • 6. Lunges

      5:56
    • 7. Standing shapes

      20:55
    • 8. Supine shapes

      18:01
    • 9. Closing

      1:47
    • 10. Simple Mindfulness Meditation

      5:01
    • 11. Diaphragmatic Breathing

      6:25
    • 12. Loving kindness meditation

      13:18
    • 13. 10 Ways to Regulate your Nervous System 1-5

      17:00
    • 14. 10 Ways to Regulate your Nervous System 6-10

      8:03
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About This Class

Trauma sensitive yoga is a form of yoga as therapy, adapted from modern postural yoga. It’s a very gentle practice and differs from postural yoga in a few ways. Instead of achieving specific postures, students are guided to bring awareness to internal sensations in the body (interception) and to develop feelings of safety and self-acceptance. The student is always in control of their movements and are invited to freely explore various shapes. Students learn to make choices in the moment and decide what’s right for their body.

Mind-body approaches help traumatized individuals increase awareness of, and attention to, bodily sensations while maintaining present-moment experience. This can be helpful to counteract dissociative responses. It can also help in nurturing the body. When we connect to our bodies on a deeper level, we can regain ownership of our internal responses. Current research shows that yoga can help reduce pain, anxiety, depression, a greater sense of interconnectedness with others, enhanced self-efficacy, self-esteem, and feelings of empowerment.

Trauma can trigger a chronic stress response in the body (hyperarousal, hyper vigilance, and fear). This throws the whole nervous system out of balance. Yoga helps regulate the nervous system by activating the PNS (parasympathetic nervous system). Some breathing techniques are also used to tone the vagus nerve, which activates the PNS.

This practice is not a cure, but rather, a tool for your self-healing toolbox. Recovering from trauma is a process, and with a well-developed strategy and strong medical team behind us, we can eventually come to a place of healing. If you haven’t already, find a good trauma specialist to work with as they are up to date on the latest research. Trauma research has grown quite a bit over the last few years and it’s good to have someone on your team who is caught up.

Please consult your physician or psychotherapist before beginning this practice. Even though this course is appropriate for any level, and created with possible triggers in mind, I recommend you approach gently and slowly. Try 10 minutes at a time. You can also practice with your therapist’s guidance or support, if you’d like.

**This is not a traditional yoga class. It’s very different and very gentle. Those who follow a regular yoga program should try not to have any expectations before beginning this practice.

**Also, I’m not a medical doctor and not claiming any kind of cure. I’m a trauma survivor like you, and this is simply an offering to share what modalities I use on my own healing journey.

What you’ll learn

  • Learn gentle ways to reconnect with your body while healing from trauma.
  • Enhance self-awareness, make choices, and create feelings of safety.
  • Learn to regulate your nervous system which the key to healing from trauma, whether it’s PTSD, complex PTSD, chronic illness, TBI, etc...
  • Manage stress, regulate mood, improve digestion and sleep.

Are there any course requirements or prerequisites?

  • A safe, quiet space to practice. A mat, a blanket, and blocks (helpful but not necessary)

Who this course is for:

  • Anyone recovering from trauma, chronic stress, or chronic illness.

Meet Your Teacher

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Spira Lotus

Art, Yoga, Mindfulness

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Transcripts

1. Introduction to Trauma Sensitive Yoga: trauma sensitive yoga is different than a traditional your practice in that its purpose is slightly different, and it's taught a bit differently as well. So the first thing is to feel grounded and feel safe in your own body. So that's part of the practice. That's the beginning of the practice. And then other parts of the practice are really just to get you to familiar as yourself and to connect with your physical body. That way we can tune and a little bit more, hopefully disassociate less and just feel more comfortable in our own skin. And even though this is called trauma sensitive yoga, I just want to remind you that something could still come up for you. Um, and I just want you to be aware of that. But we go so slow that as soon as you do feel something that brings you pause, just pause. You can skip any poses completely. You can spend the whole time curled up on your mat. Just listen. There are so many ways to participate in this. Maybe you'll find something that you really like, and you want to spend more time on that, and that's okay, too. and I'll definitely remind you throughout the course to keep checking in with yourself and to see how that feels, whichever the activity that we're doing. I also want to remind you that Number one here is to take care of yourself, and that's why we're here. So at any time, you can always pause the video. If you need to get up and get a drink of water, maybe you want to grab your sweater or blanket whatever you need to make yourself feel comfortable and safe and even a little cozy in this practice, you know. So just keep those things in mind and wear something comfortable that you can move in. And you will also have options where you can either practice on a mat on the floor or some of these poses. Well, most of them you can do in a chair, and you can do them standing up a swell. So that's another thing to keep in mind. There are no hard invest rules. There is no you must do it this way. This is an exploration, and it's for you to explore yourself where your boundaries are. Um, how to make choices and again as I've said many, many times how to feel comfortable and safe in your own skin. So having said all of that, I welcome you to the practice. I thank you for coming to make this choice for yourself and feel free to ask questions if you need to check the comments section, or you can drop me a message any time, Welcome and almost. 2. About the Instructor: Hello, friends. And welcome to this practice. My name is Spera and a little bit about me. I am a trauma survivor myself. I'm also a teacher, and besides teaching in school, I'm also a yoga teacher. I teach meditation and mindfulness on, and I teach art. And I also stage mindfulness based art classes and workshops, which I just love. So that's another video. So these practices are things that I discovered while studying how to heal my own trauma. So I started with books, of course. And, um, I will create a bibliography for you so that if there are some books that you're not aware of, hopefully now you'll be more aware I won't be able to cover all of the material in these books. I will give a brief overview on trauma and what causes it and how it affects the brain, which in turn effects the physical body. And I'll give you an overview of how somatic practices, um, have been proven to be very helpful and managing the effects of trauma. A lot of these practices I got from reading books as well as my yoga teacher training, and I have been practicing them on my own, and I realized that there really isn't a lot out there in this area for people to do at home. Um, there were definitely books that you can buy and read and try the exercises on your own. But I always find that I'm a visual learner, and I like to watch someone doing it. So I just wanted to create another version off all of the things that I have gotten from these amazing books that I've read and thes workshops and classes and trainings that I've done this well, it's really, really great stuff. I would have to say that it took me a little while for it to kick and as to how it all kind of fits together, but it really does. And so, in combination with traditional psychotherapy, especially things like cognitive behavioral therapy and dialectical behavioral therapy, uh, these practices all go hand in hand. They work really, really well and synergistically together the slight defenses that the somatic practices actually prepare your body and your brain so that you can then take on some of the other psychotherapeutic practices. And what I mean by that is this. When you're in what I call trauma brain. Um, you could be having in the middle of an event, you could be having a flashback. You're dis regulated over time being in that state. You know, a lot of people call it fight, flight, freeze and fawn. When you're in that state, it kind of creates these grooves in the brain so that you're always in that state. You can kind of get stuck there and never really come down. It also effects the way that your prefrontal cortex works, which is here. And it's your decision making on executive functioning skills. You know, these are things that we use every day. And when we're trying to do therapy or therapeutic practices that only use thinking, for example, that can get really confusing to someone whose brain is not totally online. In that moment, Um, this was my personal experience, and I know that I don't speak for everyone. I can only speak for myself and probably a few others out there. So I wanted to just kind of bring that to your attention. So the way that we utilize these practices is that we do them every day. Um, the only way for them to be truly effective is to do them every day so that we're constantly retraining the brain. So we're constantly relaxing the nervous system and bringing the body into Homo Stasis or balance. That's when the healing takes place. So the somatic practices are almost like a pregame, you know, for the real work to start. So relaxing the mind, relaxing, the body, relaxing the the heart, racing, all of that stuff. We need to feel like where in a calm state before we can do anything that requires thinking , focus and logic. Because, as I'm sure, you know, as a trauma survivor, focusing and thinking are hard to do sometimes. So I hope that these practices will help you and be part of your healing journey. And you're and I'm happy to be on it with you. Look 3. Trauma Explained: What is trauma? Individual trauma results from an event, series of events or set of circumstances experienced by an individual as physically or emotionally harmful or life-threatening, with lasting adverse effects on the individual's functioning and mental, physical, social, emotional, or spiritual well-being. Some symptoms of trauma include flashbacks, nightmares, panic attacks, feeling angry, anxious, or fearful, shock, denial or disbelief. Social withdrawal, confusion, difficulty concentrating. Memory problems, feeling sad and hopeless, feeling disconnected or nom otherwise known as dissociation. Intrusive thoughts, mood swings, muscle tension, startling easily, and hypervigilance. This is not an exhaustive list. There are more how trauma affects the brain. The amygdala is designed to detect and react to people, places, and things in the environment that could be dangerous. This is important for safety and survival. After trauma, the amygdala can become even more highly attuned to potential threats in the environment. Leading a person to closely monitor their surroundings to make sure they're safe. And having strong emotional reactions to people, places or things that might be threatening or that remind them of the trauma. This heightened attention to potential threats in the environment can make it hard for people to concentrate or pay attention to the present moment. The medial prefrontal cortex helps to control the activity of the amygdala and is involved in learning that previously threatening people or places are now safe. Connections between the medial prefrontal cortex and amygdala are sometimes not as strong in people who have experienced trauma. As a result, the medial, medial prefrontal cortex is not as effective at reducing amygdala reactivity to people, places and things that are in fact safe and no longer predict danger. This can lead to persistent elevations in fear and anxiety about cues that remind people of the trauma they experienced. The hippocampus is involved in learning and memory. Impairments and learning and memory have been seen in children who have experienced trauma. This suggests that trauma may affect how the hippocampus develops. Trauma likely impacts a variety of types of learning and memory, such as the ability to learn and remember information about the surrounding environment. As a result, children who've experienced trauma may not be able to retain information about how to tell if one situation is safe and another is dangerous. Leading them to experience harmless situations as scary. For example, a child who has experienced trauma may have difficulty distinguishing between activities that are dangerous, like walking down a dark alley and safe like walking around a dark corner at home. Critically, these changes in the brain are not permanent. The brain is remarkably plastic, meaning that it changes in response to social and environmental experiences. This enables us to learn, form relationships with people and develop new skills. Changes in the brain that happened after trauma can improve over time. This is particularly likely to happen when people experience safe, stable, and supportive environments after trauma. In fact, certain kinds of psychotherapy, like cognitive behavioral therapy, can actually lead to positive changes in the same regions of the brain that are influenced by trauma. What can we do? Well, in order to get our brains back to functioning normally, it's important to regulate the nervous system. I can't stress this enough. It's all about the nervous system. When the nervous system is regulated, the body goes into homeostasis, which is where natural healing takes place and where we can begin processing the trauma. However, since the body is essentially stock in fight or flight, this must be done regularly in order to build resiliency. I usually recommend that people spend five minutes or so on each activity and do them multiple times a day. That's what helped me in my initial stages of healing. And then you can slow it down to maybe once or twice a day. How do we do this? So here are some activities, but again, I have a longer list. Slow, rhythmic, diaphragmatic breathing, humming or chanting. Since the vagus nerve is connected to the vocal chords, humming mechanically stimulates it. Washing your face with cold water or taking a cold shower. Connection, reaching out for relationship healthy connections to others can initiate regulation of our body and mind. This is called coal regulation. Just sometimes spending time with a friend can help calm you down provided there calm. Meditation, especially loving kindness meditation, which promotes feelings of goodwill towards yourself and others. Specific yoga poses such as Child's pose and legs up the wall. Balancing the gut microbiome, the presence of healthy bacteria in the gut creates a positive feedback loop through the vagus nerve, increasing its tone. I actually left out mindfulness. But again, I'm including a video with many different ways to regulate your nervous system. And all you have to do is just choose the ones you like and practice them every day, multiple times a day and try that for, you know, give it a few weeks and notice any differences. I think you will notice a difference in less than a few weeks, but everyone is different. So of course, the time it takes just depends on you, your body, all kinds of different things. 4. Seated shapes: welcome to this practice. I'm Spera, and we are going to do a little exploring. Trauma sensitive yoga is different than other kinds of yoga. It's not a typical class where the teacher will give you a commands and poses to do when you do them. Uh, this type practice is more about just settling into your own body and getting familiar with your body, hopefully increasing the connections between the brain and the body. So for now, I'll start and you may choose to sit. I'm sitting, and I have. You can maybe cross ankles or one hell in front of the other. You don't have to sit. You can also start the practice on your back. If you like, you kiss in the chair you can stand. I really like for you to get comfortable being a place where you feel ready to start. At this point, eyes can be opened or closed, and just take a minute to settle in to your seat or wherever your body it's connecting to the earth. So for now, after you get comfortable, why don't we just start with noticing where your body is right? Notice the connection between your body and the floor. That or the chair or your feet on the floor. Just bring your awareness to where you are in space, right? If you would like, you can start with the eyes. Yeah, maybe just look around the room and taking your fireman again. Notice where you are connecting either to the mat on the floor. Whatever you're set up. ISS bring. Just noticed your environment for now. Just kind of Take that in. Yeah, if you feel right, we can start by exploring movement. Um, with the next. So you can try maybe letting the head fall forward and maybe moving the head back, you can just test it out and see how it feels. You can choose your own movements here. I mean, even tilting the head side to side. Maybe noticed any sensations that come with that Feel free to explore at your own pace. And for now, we're just observing and again eyes can be opened or closed. Okay. And all movements and shapes are actually you can maybe also try head rolls or half head rolls. Turn down the head, have been slowly make its way over to the other side. I wouldn't recommend rolling all the way back. Um, some people like it, but there is some debate right now is to how safe it iss for me. I just skip it. Maybe noticed. If you have sensations in other parts of the body, maybe you were having some sensations in the ribs or in the back and spine. You may or may not be having sensations in your neck. That's okay to just see what's there. You're free to take your time. You don't have to do any of the movements that I'm doing. Or maybe you try one and you like it, so you stick with it and explore it. You know, from here, maybe we can start with some shoulder movements. You can stay where we are with the net movements, or you can try something different. If you try lifting and dropping shoulders, just notice what that feels like. Now. Maybe you can do a series of them. Maybe you can try moving one shoulder and then the other. You can also try rolling the shoulders, maybe making circles, Or maybe try making circles with once hide and just explore that range of motion. Maybe go in the other direction. Notice where your hands wanted you to do your hands Want to be here? Do they want a full? I guess than that. Or maybe you can put the hands on shoulders and make some circles that way. See how that feels. Maybe bring elbows together, be taken apart. Maybe just try one, maybe the other. Well, maybe switch directions and see that it might be. Might not be. You can also try taking the hands out if you are comfortable with that. And then in turning the arm, actually insurance some of the muscles in the shoulder. So maybe try that maybe with your er bends, maybe try the other side are straight or bent. It's notice. Maybe the different ways that the shoulders can rotate, maybe even take the arms up. Sorry. Cut off. So maybe we'll start this maybe changing directions. You see how that feels? Maybe you found something that you liked. Now maybe we can try. Maybe moving the ribs. You can stay where you are or maybe trust new shapes. If you also wanna try switching, that's up to you. If you're comfortable where you are, just you can stay there. So How can we move our ribs in which directions we can press them forward? We can maybe move backwards. Maybe just trying a forward and backward movement. You could even try moving the ribs side to side. I don't know why, but I always want to look any other direction when I'm doing and then maybe circles with the ropes, even we can do all of it, right? Pressing the ribs out, moving to the side. Come up saying the ribs moving to the other side. Maybe some circles, if that feels comfortable for you are interesting in any way trying you are welcome to then for another side to side. You could even maybe use the arms. Maybe bring the arms in. If you press this hand down, you can kind of move the ribs over a little. Maybe try that scientist side motion and see how that feels. Just make any observations. You just want to remind you that eyes can be opened or closed always and also, but you don't have to try these shapes. I can give you ideas and guys you want to exploring, but it's up to you. Maybe try some more circles so you can stay here if you buy or I am going to switch into some tabletop hoses, and if you would like to keep going, then you can join me for that. 5. Tabletop shapes: So in this next part, you're welcome to stay here. And you're welcome to keep exploring your spine and continue some, uh, you know, possibly even little gentle twists to I think I love that last and maybe a few twists. Not too much. Take your time with. So yeah, you can stay there or if you like, we can move forward into, uh, a shape. Kind of like a tabletop. Yeah. And for now, let's just notice how it feels. You know, notice the the mat underneath your hands. Notice how it feels under knees, your shins on the tops of your feet, You know, with support off the floor. And from here, maybe we can try to be moving the ribs again. So maybe pressing the rubes forward and then maybe pressing them back so kind of rounds the back of. And if you try this, you can decide how much movement you'd like to explore. You know, you could move a smaller moms, or you can maybe lift the hand again. Just noticing what movements work for you. What kind of sensations happen impressing the ribs forward, oppressing the ribs backwards. You can also try maybe moving side to side. Maybe even looking over the shoulder, maybe the other shoulder. Yeah, maybe even try making circles where you press the ribs forward and then come around. Preston lives back and then circle. And we actually did this conceded goals. So just bring your awareness to the shapes that your body is making here and just keep exploring the different ways to move the ribs. You might even combine some closes Navy, maybe coming into child's pose, tilting the group's again. Sorry, I had to make an adjustment. So from here, if you would like if you're interested in trying this and we can try curling the toes under and depressing out will make the shape of upside of V maybe try that if you don't want to, you know, have to. But if you dio maybe bring your awareness to the way your hands feel on the matter where your feet feel, maybe even try bending one knee and then he out there, just see what happens there. Then maybe you can try moving the spine forward in that maybe you can try it with these. Thanks. Then maybe you can try playing with the ribs again. maybe pressing the moves back and then maybe forward and then maybe even come forward so far that you end up and what we call playing. So you're pressing barbs into I just noticed the sensations of body. Maybe you can feel some of the muscles activating. Maybe press back again. Have you found that interesting? You could maybe tried again. You could maybe even bring his down. Try it that way. Maybe pressing back and pressing forward or again, maybe coming into that Vichy and then coming forward. Well, then come pressing back. Yeah. If this is fine for you and you want to play with a little bit, boy can. Otherwise, maybe we can bring these down and take a little break So you can do this a couple of different ways. You can either just compress back into child's pose and the arms can be outstretched here. Or you can maybe even bring them by your sides. And if you are sitting up, if you're in that post now, you can stay there. You're sitting up. You can also maybe just try curly up. So if you are in this shape, you can maybe try taking your arms out and over to one side. Maybe try the other side, maybe go back and forth. Or maybe maybe one side feels better than the other. So you wants them more time from here. We are going to I move into a different group of movements and shapes. So I invite you to stay where you are. That's comfortable, or we can move on to the next. 6. Lunges: Okay, So if you would like Teoh stay in your resting pose, you can go ahead and do that. If you would like to come into some dungeons, we can try that. I am. If you have blocks, you can use them. But if you don't have blocks, that's fine, too. Um, I'll show you how to use with or without. So if you're sitting on your hails like I am, you can just come up and step forward, come into your lunge that way and another way, you're sitting down. You can just kind of popped forward. Okay? Either way, I will just end up here, and, um, when you do come in to this shape and notice how your knee feels. You can put a blanket underneath it. You can put a little cushion. If you have sensitivities. It just gives you that extra cushion. But a towel or blanket is fine. It's more than enough. And then maybe try coming into a lunch. So that means I'll break maybe my foot forward a little further. You know, coming come into this shape. And so maybe I just want to be here. Just see what comes up. You know, noticing the sensation of your foot against a map in the back. Legace. Well, me and chin on top of the foot. Maybe even try a little bit of movement here. That's just something I like to do. Course it's option if you don't have blocks. I would like to explore like this. You can do maybe have your fingers tempted or fists. If you have two blocks. Either way is fine. Maybe to start exploring more movement, maybe try naming into it a little bit, moving back away from him. Just see how that feels. And again eyes can be open your closed always and maybe even try a side to side. What happens here. It's any maybe tried to bring hands to the inside of the foot. See how that feels different. Take it up. Just explore that in the He liked to switch sides UK. Go ahead and do that whenever you're ready and just come up anyway, like there's no sent specific way. Maybe just settling to it first. Notice again. Notice the foot floor. Matt Matt feels underneath your foot how your blanket or your cushion or your map feels underneath the opposite me maybe come forward. Maybe it's back. Maybe use blocks or not. If you have locks, maybe try different heights. I feel like if you're higher, you can press the shoulders back. Maybe we'll away from it. You know, maybe go back and forth a few times. Maybe you're able to full of Maybe not. You can just sort of exploring your range of motion. No, maybe taking taking it to the side. I'm doing it because I already did it with the other. So But of course you don't practice. And then from here, we'll just come to sit on heels. Well, get ready for the next. 7. Standing shapes: okay, in this next piece, we're going to eventually make our way into standing. If you feel that your up with that, if you like to take arresting pools instead, you are more than so to make your Web two standing. You can come up anywhere you like. Basically, if you'd like to just stand up, just stand up. If you'd like to come up a little more slowly, maybe try coming into down dog first and you can either walk the hands towards the feet or maybe walk the feet towards humans. And from here, just notice how this feels right now you're in this bit of a fold. Maybe shut the weight around in your feet on notice how they're feeling, Maybe bend the knees. Straighten. Another thing you could try is maybe just bending the knees and letting the rest of the upper body just kind of hate and just see how that feels. You could always leave the hands. Oh, now or you can even maybe take office it elbows. Maybe you'd like to put your hands behind your cafs. No. Try a couple of things and see what you like. Another thing that you can try to do while you're here's with knees bent. You can try maybe shifting the weight of your feet Maybe leaning forward and back, Maybe side to side. Notice how that feels. You can keep the movements very small. If you've chosen time movement, you don't have to or maybe even a little bit more. So feel free to take your time here. Explore how that feels. Yeah, whenever you're ready. If you'd like to come up to Sandy, I like to take my hands to my ankles and just walk my weight For me. That seems to work. So I'm just going to pause here and just thinking and I'll be back. - Okay ? Okay. Okay. Okay. So from here, if you decided to join me and standing, maybe we can just start by bringing your attention to your feet. Just notice how it feels. And, you know, you can stay still, Rick. This or maybe even swear. Move. That's up to you. I like to bring a weight around my feet. Maybe even try taking the hills. Maybe a lot. You're welcome to try this. Just see how that feels. Notice if it feels steady or a little bit shaky. Maybe coming back. Teoh standing and maybe trying some of with the arms. Something simple. Like maybe just lifting them up and down overhead. And as usual, eyes can be, of course, open or closed. Notice how your hands feel your fingers Maybe even open the fingers really wide or even make fists, Maybe even looking like maybe even bringing the arms back to possibly try knows some of the arm movements that we did earlier. Maybe try those. I know some of you are probably standing. What? Maybe try swimming years. You can do that by standing still, or maybe turn body a little bit. You can go really slow, maybe just focus on the tips of her fingers as a farm exercise. You can just keep exploring, maybe even combining movement with the feet. So maybe you're lifting the handles and lifting the arms. I need your evil reaching back bending these. Well, maybe trying this or a version of this to see how it feels. Maybe bend the knees. Sit. Squad, bring the arms forward. Maybe it's better with your legs straight. If you'd like to also try the squad without our movement, maybe just resting here, guys, just noticing what that feels like. Maybe you'd like your hands on your hips. Maybe try straightening. And that banding means a few times. Well, maybe you'd like to try combining it. It's just explore that range of motion. And maybe you do. Maybe you'll notice sensations, and there are parts of the body, but at the same time, if you double, that's fine. So maybe you have some sensations and maybe you don't. It is okay. There's no right or wrong. Just notice what's there. And, as usual, eyes can be opened her clothes. Then maybe even try stepping forward with your foot, maybe stepping backward and feel that shift and wait each foot, Or maybe to sort of feels like you're rolling out of each. So for this one, I'm keeping the left foot in one place and moving forward and backwards with the right foot . You're welcome to try this where your own version of this and just see, Do you think it's kind of interesting because it's a little bit of balance on a little bit of movement? And then, from here, try another type of ones were maybe you're standing further back on and then just taking a a big step forward, maybe bending that front. Maybe street. Try both. Maybe you can have your hands on your hips. Are your likes were just by your sides. Have your hands base in front or just along side of your body. Maybe just try standing here for a little bit. Also, you could play with the wits. How much space is between feet. If they're really close together like this, you might find it a little bit. I find it wall. So for me, I like to take the feet apart first. Or come starting from here, making sure that my feet are where I want them first and then taking that step forward and then coming into that lunch and then maybe even take the arms up, did earlier. Maybe even chair, um, a little bit in one direction, the other maybe just straightening the leg. Thank you, Pop. That's okay. I just have a good So maybe even Charbel lived in the ours. And lowering the arms may be noticing the hands we noticed. Eight. They are feeling maybe going forward a little bit, molding the arms, just swing behind you and maybe not lifting yards all the way. Maybe just lifting the arms up to a place that feels more comfortable for you. So just just the movements in any way English. So maybe maybe now we can try spending that me and then maybe taking the other foot back so that the front of the body turns more to the side. I'm gonna bring my foot, so line up a little more with my other foot. And so we were here and then we can try coming in this way. Can hands on hips or on your side, maybe even reaching in either direction. Maybe straight leg, maybe flipping Palm's Otis. You feel anything there? If you don't, that's fine. Maybe even reaching backwards. Just seeing what comes up, Maybe just staying here in stillness for a few moments. Alternatively, maybe you're staying and still miss. Here, it's Maybe you just kind of fall in a little bit. So there are a lot of ways to come back to the other standing because we can just trump be . Maybe you're traveling together. Also, Some people maybe would like to just help. Oh, that's up to you. I'll start from here again. So before we come to the other side, I invite you to maybe take arrest. So maybe choosing your resting shape if you like to way with your head on the floor Or maybe maybe just hug your knees into chest so you can maybe pause this and take a few minutes to take a rest or or we can move to the other side. So go ahead and step forward with that left one. I'm but my so right now my back, like it's straight. But you could even maybe try bending back like to. It was pretty intense, though, so I tend to stick to this. But again, it's up to you. Hands can be a waste. Maybe you can just stay here for a while, maybe take yours, maybe try the things that you did before on the other side. Or maybe try something different. Maybe with the arms up, Maybe we can open the arms and charter one side, maybe the other. Maybe not. Maybe just the arms are up. Maybe the front leg is just straight. That's OK, too. Maybe try combining that with the straight leg and these air you're shapes and your movements, so feel free to explore and at your own pace. So I think from here I am going to move my left foot. Answer that lines up better, right? And just a just that back foot so that I can bend my knees to come forward like I did earlier. And then my, my insurance Tyneside. So again the hands can be on your way, stored on your legs or even by your sides. Maybe you stay here for a few moments and breathe. Maybe you keep the leg straight and you stay here. Embrace maybe flipping the palm's notice. What kinds of sensations? It's okay if you don't feel it. You can also try. Maybe stretching backwards can feel free to explore. Decide what you like. Do you like legs straight or bent? Or do you like both? Maybe maybe get bored. You want to switch up and then to come out This you can just kind of feedback together for now, and I invite you to take a resting pose for a few moments before what you want to make space 8. Supine shapes: So from standing we're coming back to sitting on. I invite you to take your time getting here, or you may just be starting and maybe choosing to work on your back for now. So never you ready? I like you, too. I'm onto your back. I will turn this. This will work nicely and you can choose to keep the knees, bench or now, people, I can maybe try laying flat first. For now, just notice. Notice the way your body connects with mats with floor beneath it. Maybe even take me feet up a little bit. Maybe try a little bit of movement. So I'm just swinging my knees gently from side to side and can try this Like you think it would be useful. Another thing that you could try to maybe bring the knees up into chest. You can hold him with your hands, maybe even rock a little bit side to side if you like. Doing I can keep killing. Or if you'd like to try something else, try Maybe bringing in y I mean, notice how it feels with you he owns on your shins. Have your left foot feels on the floor. Maybe try the other side and see how that feels. Maybe pregnant balls, and then maybe try. It's very gentle movement where my hands or just resting on my knees. But I, um, just straightening them until they come perpendicular to the ceiling. Just can. How's that? You can try this like you can also stay here if you like. Maybe maybe just keep Rocky. Or maybe not. Maybe sitting here installments. Maybe we can try stretching the capsule up by crossing one foot over the other. Maybe try. It's a little movement. Maybe try bringing that well, that foot in the one that was on maybe a little bit of back and forth on this side. Baby, you could reach your hands underneath the leg. Bring it in with that. You are free to take your time with this and maybe even a little bit of rocking. Maybe tried squeezing a little, Maybe try. Just let it go there. Version off this shape, you can tries to cross the legs all the way over again, bringing them in towards the abdomen. You know, I'm bringing my foot to that. Get ready to do the other side. Hey, so from here I am bringing my left foot over my right. Hi. You're welcome to try this side. You're always welcome to take arresting shape again. I could be open your closed. Maybe try bringing the right leg in a bit and see how that feels. Notice any sensations, if any. If you don't, you're not feeling anything. That's okay too. And maybe even if you can reach the hands behind, maybe even bring the LAX in just a little bit more. And you can stay here in stillness. Your eyes can be opened or closed. Maybe even try rocking. She was my you know, I was fine. Maybe try squeezing it in a little racing. See, you may be noticing. Also, one side feels different than the other, Most likely does. I think, for the majority of people. And feel free to stay here on, keep exploring this particular shape or maybe even try crossing. Let's a little bit further. Maybe bringing these towards the abdomen and see this how this version of the shape feels. Yeah, and you can keep still here. Or maybe explore a little bit of movement. Yeah, taking your time. It's not working for you. You can always take arresting shape, maybe even just bring the feet to the mat, where you can continue this for a moment longer. I'm going to come back to me. It's not yeah, if you like, can take your feet out a little bit and maybe try this movement again. So this is like a windshield wiper. Yeah, you can try this movement a little more slowly. If you like. There's no right or wrong way to do it. See how that feels in your body. Maybe even Britney's up higher. Try that. Maybe one feels more useful on the other in there. If you'd like to try a low twist just from your knees and towards the abdomen and just let yourself gently roll to one side and then allow the just to open up again towards the ceiling, maybe you can place your hand on your knee. Eyes can be opened or closed. Of course. Notice if you're feeling any sensations in the body and really might be again. If you're not feeling anything, that's fine. And then if you feel ready, I can just put your hand under your me and we'll just swing back up towards the center. Yeah, To come to the other side will bring the needs and again. And just again with your arms supporting your life, just gently let your knees fall to the other side and then open up the chest so the arts can be up, right? I'm Kim. You have by your side maybe resting on your ribs. Maybe even I love your hands. That's your choice. And your gates can. If your eyes are open, can be up towards the ceiling looking over the right shoulder. Just pause here. And if you've chosen not to take this shape than just pause wherever you are, - then very slowly when you're ready, you can start to make your way back up from this dissension. And then from here, one final shape that we can take and have to get my block for From here, I had to go get my block. One final shape that we can try is to take the block and just put it underneath your lower back or is sacred. And if you choose to try this, just keep that. You can keep the knees bent and feel your feet on the floor. You'd be feel your shoulders on the floor that you could keep the eyes opened or closed. Here, your hands can be by your sides with polls up or down, or maybe even on your belly. All right, your hips. You are free to find what feels good for you. Then just noticing if there are any sensations, if you feel anything in different parts of the body or nothing at all. Either way, and when you feel like you would like to move on to the next peace, we are going to come into another rest. Your final rest I am. You can come into that now or you can stay here on if you choose to come into it Now, you can either lay on your back and you can leave them he spent or maybe take relax out in front of you. You can also sit up and take a seated position with this on and he there, leave the eyes off under closed, Um, another option. If you choose toe down, you can even make bring a little blanket. I like to lay a blanket over my belly, my legs. So maybe you can try using a blanket if you think that that would be useful to you for me? I find it very soothing and then decide where you'd like to be and how you'll be comfortable, most comfortable and for a few moments cause your eyes. But you can. Haytham openess well, and for a few moments we're going to pause, and then we're going to close the practice. For now, there's nothing to do, others nowhere to be but here. And I'm going to stop talking and pause the video, and then when you're ready to come back, we'll continue. 9. Closing: welcome back for now. We will when you're ready. Just start to bring your awareness back into space and will slowly start waking up the body can maybe by wiggling fingers and toes, maybe just taking a deeper and at your own pace you can find your way to whatever shape that you would like to take, that they're sitting or lying down whatever shape you'd like to take to close your practice . Thank you so much for choosing this practice and choosing it for yourself. I hope this practice is useful to you as you began to come home to yourself into your body . And I wish you the best And I share this from my heart to yours In one final wish I have for you. This may be happy may be peaceful. May you be free from suffering number, State 10. Simple Mindfulness Meditation: um, let's begin with a very simple exercise. We're going to ask you to sit in the chair with your feet flat on the floor. Now, if your tiny like me, your feet may not reach the floor. So I recommend putting something under your feet as opposed to Well, you could put a pillow, but then the pillow is squishy, so I'll let you decide so you can try a pillow or something under the feet. Something like this is just a yoga block. This would be fine. And from here, I just want you to sit in your chair and straighten your spine. And for now, I just want you to feel your feet on the floor. Just bring your awareness to what that feels like, And I also would like you to bring your awareness to your back against the chair and receipt in the seat of the chair. Just notice everywhere that the body connects to the support around back and your seat on your feet on the floor. You're fully supporting here. We're going to do a very simple breathing exercise, and for this as all the exercises, your eyes can be opened or closed If you choose to keep the eyes open, I can recommend that you may be looked down at the floor somewhere. What that will do is close the eyes maybe 3/4 of the way, so you can still see quite a bit. But it would keep any other major visual distractions out of your peripheral vision. So from here with eyes closed or open or semi open, just noticed your breath. That's it. Notice the inhalation. Notice the X elation. Notice how the just expands a little bit. Maybe the belly expands a little bit. Maybe not. And now I want you to in your mind narrate your breath. So what I mean by that is as you're inhaling in your mind, just label it in him. Exhale, inhale, exhale and whatever the paste iss Your pace may not be like mine. I'm trying to talk and breathe at the same time, so it's a little bit different. But for yourself, just notice. Inhale, exhale. You can also play with that little bit. You can use the words inhaling, exhaling. I'm inhaling. I'm exhaling. We can get creative. You can use other phrases like taking in fresh air, letting it go a lot of different things that you can use. So I recommend finding something that you like that you don't mind repeating two years. Let's try that just for a very short time. So for now, we'll pause. And I just want you to Hey, attention, how you feel. How did that feel? Was it okay? Maybe you're not sure yet because we didn't do it for very long. That's the whole exercise. And what you can do from here is if you feel pretty comfortable, you just want to, um, hit stopper, pause and do this for a few minutes. I welcome you and I invite you to do that. Your other option, of course, is to play the whole thing over and go from there. Your choice. But give it a go and see what you think with 11. Diaphragmatic Breathing: Hi, I'm Spera and I want to share something really simple with you, and it's called diaphragmatic breathing. And the reason diaphragmatic breathing is helpful is because it stimulates the vagus, and it helps to activate the parasympathetic nervous system. If you are struggling with chronic stress or PTSD or complex PTSD, this will definitely help you feel relaxed in eight very short period of time. Also, it is recommended that you do this multiple times a day, and you don't have to do it for long. You can do it for a minute, so I'm going to do it with you, and hopefully that will motivate you to start your own practice. And even if it's hard for you to just sit down and do it, you can just play this video and hopefully I can get you going, Okay, so just sit in a comfortable position. I'm just sitting on the floor, but if you want, you can sit on a block or blank. You don't have a bunch of stuff over there, and you can also send chair. So all you need to do and you can do this with eyes opened or closed. It doesn't matter um, if you choose to leave the eyes open, maybe just look down at your feet or something on the floor. Something to that effect that way who are getting rid of the external stimuli. And then all you do is breathe slowly. Well, don't force it too much, but we'll take one breath, exhale and then we'll start to breathe where I'll come with you and I'll inhale to the count of five. And I'll exhale to the count of seven. And then you can on home. So will inhale. 2345 all the 1st 2nd and then exhale to three, 4567 Okay, So before I continue, stop and think about how you felt about that. Was it too fast? Was it too slow? Was it? We're to try to control your breath. You might have to practice in a couple of times, so don't worry about getting it perfect or getting it right. Um, as long as you are, X elation is longer than the inhalation that you have succeeded. Ah, One thing you might find helpful is to maybe focus on your stomach when you're breathing. So when you inhale, put your hand on your belly and then inhale and you'll feel your belly expand. So that is to keep you from breathing. Sorry, that's to keep you from breathing through the chest too much and to breathe through the valley. This is where you dive Ramus. So let's try it again. We'll go ahead and inhale. 2345 Hole the 1st 2nd Exhale 23 four 567 Quick pause in him. 2345 Quick pause. Exhale 234567 Inhale 234 five Hold Exhale 234567 Inhale 2345 Brief Whole Exhale 2345 67 Other ponds inhale 234 five Pause. Exhale 234567 In 2345 Another pause. Exhale 234567 Inhale 2345 Exhale 23456 You can keep going if you like, but if you don't want to, what you did was definitely enough. So maybe try this at any time. You can do this when you're in a parking lot, not driving, but when you like, park your car to go toe work or during lunch or something like that. You can just stop and do this for feel better, but for to use this as a healing technique. Uh, definitely try to do this many times a day As many times as you can think of what happens is eventually we're starting to create a new baseline, you know, because if you are super stressed all the time or a trauma survivor of, then most likely you are, uh, hyper aroused most of the time, and sometimes you don't even realize it. So to stop and do this many, many times will eventually kind of bring us down to a call, please. Hopefully, I don't know if I found it yet, but I'm working on it. So work on it with me. That's it. Thank you so much. I hope that this is helpful. You it is. Subscribe on Like it. Share it and whatever you wanted, Teoh. So thanks. And I'll see you next 12. Loving kindness meditation: begin by finding a comfortable position. You can become comfortable in your chair or sitting on a cushion or even lying down. You can sit with a relaxed but straight posture with your shoulders relaxed. Allow your hands to rest comfortably in your lap and gently close your eyes if you are comfortable. If you're not comfortable closing your eyes, you may simply look down at the floor or at your feet. And now just settle into awareness of the body and of the press. Just notice your breath for now. Notice the quality of your breast. Nothing to change, just noticing and feel into your body right now. Notice what's here open to whatever is to be experienced in the body in this moment and then start to connect with the breath and begin to notice the wave like movements of the belly as you inhale and exhale gently and with ease in this practice will be cultivating loving kindness. We all have within us this natural capacity for loving kindness or friendship that is unconditional and open, gentle and supportive. Loving kindness is a natural opening of a compassionate heart to ourselves and to others. It's a wish that everyone be happy. We begin to develop loving kindness toward ourselves, allowing our hearts to open with tenderness. So now allow yourself to remember and open up to your basic goodness. You might remember times you have been kind or generous. You might recall your natural desire to be happy and not to suffer. If acknowledging your own goodness is difficult, look at yourself through the eyes of someone who loves you. What does that person love about you? Or you may recall, the young, conditional love you felt from a beloved pet. It may help to use the imagination and to picture yourself as a young child standing before you perhaps four or five years of age. If that allows tender feelings of kindness to flow more easily. And as you experience this love notice how you feeling your body. Maybe you feel some warms or heat in the face or a smile. Our sense of expensive nous. This is loving kindness, a natural feeling that is accessible to all of us, always resting with this feeling of open, unconditional love for a few minutes, allowing yourself to bask in the energy of loving kindness, breathing it in and breathing it out, inviting feelings of peace and acceptance. So, beginning now to wish yourself well by extending words of loving kindness to yourself, I can offer as guidance the phrases that I've chosen to use in my own practice and that others have used in theirs. You are, of course, invited to alter these phrases and choose whatever words express your wishes of loving kindness toward yourself and others. I will be using the statements. May I be happy? May I be peaceful? May I be free from suffering? You might decide that there are other phrases you would rather use that are related in some way. Things like May I be filled with loving kindness? May I feel safe? May I feel at ease? There are many different phrases you can use. Choose for yourself. So now let's offer these words in your mind for yourself, and you can repeat after me in your mind and we'll do it together. May I be happy? May I be peaceful? May I be free from suffering? May I be happy? May I be peaceful? May I be free from suffering? And now you can open the circle of loving kindness by bringing someone to mind who was dear to you. Someone you love very much. Someone you care about who has always been supportive. This can be anyone. And it could be a friend or family member. It could even be a pet Reflect on this person or pets. Basic goodness sensing what is in particular that you love about, um, in your heart Feel your appreciation for this, dear one and begin your simple offering. May you be happy. May you be peaceful. May you be free from suffering. May you be happy May be peaceful. May you be free from suffering now bring to mind a neutral person. This is someone you might see regularly but don't know very well. Could be a neighbor or a clerk at the grocery store where the male person even bring this person to mind now and repeat the words of loving kindness. May you be happy may be peaceful. May you be free from suffering. May you be happy. May you be peaceful. May you be free from suffering. And now if it's possible for you, bring to mind someone with whom you've had a difficult relationship. Perhaps it's someone you don't like to feel sympathy or compassion for seeing if it's possible to let go of feelings of resentment and dislike for this person, reminding yourself to see this person as a whole being deserving of love and kindness as someone who feels pain and anxiety as someone who also suffers seeing if it's possible to extend this person the words of loving kindness in your mind May you be happy. May you be peaceful. May you be free from suffering. May you be happy. May you be peaceful. May you be free from suffering. Finally, allow your awareness to open out in all directions yourself. A dear one, a neutral person and a difficult person and of all beings, humans and animals living everywhere, living in richness poverty, war, peace, hunger, abundance. Aware of all the joys and sorrows that all beings experience, may you be happy. May you be peaceful. May you be free from suffering. May you be happy. May you be peaceful. May you be free from suffering and now bringing this practice to close by coming back to extend kindness to yourself, sitting for a while and basking in the energy of loving kindness that may have been generated here. Stay here for as long as you like. Repeat the mantra as many times as you like. You can practice this meditation every day if you'd like. It's less than 15 minutes. I hope that this will be useful to you on your healing journey. And I wish for you. May you be happy. May you be peaceful And may you be free from suffering. No. Must a. 13. 10 Ways to Regulate your Nervous System 1-5: Let's talk about the importance of regulating your nervous system and various ways and how to do it. So why is it important to regulate your nervous system? And what does it even mean? Well, you may have heard this already. You may have seen this in another video. But in short, regulating your nervous system simply means balancing yourself out. When we are in conditions of high stress. And even over periods of time of chronic stress, we can get stuck in that place that we call fighter flight. It's also the sympathetic part of the nervous system. Well, it's the sympathetic part of the autonomic nervous system. And then there's the parasympathetic part of the autonomic nervous system. So the sympathetic nervous system is not something that we want to get rid of. We need it. Of course, it's the part of our nervous system which activates us for various things like we go into fight or flight because we need energy. Digestion stops were ready to fight or flight, but occasionally people can also freeze and faun in when they get triggered or activated in that way. But what happens over period of time as we can get stuck there. So we need to balance it out by activating our parasympathetic nervous system. And one of the best ways to do that is by stimulating our vagus nerve. And the vagus nerve is the tenth cranial nerve, I believe. I think it's the tenth and it goes from the base of the skull all the way down the sides here, and then through the Center down the spine, all the way to the pelvic floor. And now along the spine there actually nerve bundles that are connected to the vagus nerve, which can help us relax very quickly. And that is why you hear a lot of people telling you to do deep breathing because it really is one of the fastest ways to calm yourself down. And so when we say regulating your nervous system and when we say stimulating your vagus nerve, and when we say activating your parasympathetic nervous system, it's all the same thing. What you're doing is calming yourself down and bringing your body into what we call homeostasis. Not sure if you remember that or not. I remember that from middle school biology class. And homeostasis is where everything is balanced right? Now when we are in homeostasis. That is when the body can do the repairs that it needs to do, all of the systems start to function normally because they don't when we become activated from stress. And it stops the production of cortisol, which is really important because as you know, when you are in chronic stress or even trauma, well, in chronic stress can become trauma. The body constantly pumps out cortisol. Now this can exhaust your adrenal glands. So if you've ever heard that phrase, adrenal fatigue, that's an example of it. When you're under so much stress, your body is producing too much cortisol and it's the adrenal glands that produce the cortisol. So that kind of cortisol also affects your immune system. It can lead to so many other kinds of health issues. And there's literally a laundry list of medical issues that people can get just from the body being under so much stress. And nowadays we're seeing it a lot more in the media that really the number one killer is stress. Because stress messes with your whole body. It can cause heart disease, it can lead to diabetes. Fibromyalgia can affect your immune system and make you more susceptible to autoimmune disorders. There are so many health problems that can occur. So we want to regulate our nervous system regularly. And if you're a trauma survivor or even just someone who lives in chronic stress, the way to do this is to regulate your nervous system multiple times a day, every day, until you start feeling better basically. And then when you start to feel better, continue to do that. Maybe not as much. But the thing here is you only need to spend a few minutes at a time doing it. So you can practice some of these nervous system regulation activities for anywhere from two minutes to five minutes. You can also spend more time if you, if you're enjoying the activity. And honestly a lot of these activities are easy and fun as well. So let me go over a list. I actually picked ten for you today. There are more, but I decided to choose the ten that I think are the most accessible. And it's enough of a variety that I'm certain you'll find at least one, if not four or five, that you'll enjoy. So first one on the list is a yoga pose called Child's pose. Child's pose simply means folding yourself up into a little ball and placing your forehead on your mat and just breathing for a few minutes. I'll include a clip so you can see what it looks like and how it's demonstrated. So let me show you how to do Child's pose. Child's pose is the boss. It's so easy and it's so relaxing. So in its purest state, Child's pose is simply lowering the body, folding yourself, come down to the map. You can place your forehead on the mat. That's actually the part that helps to relax the the brain and to activate the parasympathetic nervous system. Then you can just come down to the mouth. And you can stay like this. You can take the arms in front or you can lay them by your side. We call this embryo. And just staying here for a few minutes is definitely enough to help calm you and help you feel relaxed. Now, if that is too much, because all, we all have different bodies. And for some people that may not be super-duper relaxing and I get it. Okay. Now, if one of the issues is you can't come all the way to the floor. You can maybe bring a block and rest your head on the block. That will give you more height. Another issue that I've heard is for some people just sitting back on their knees can stress out the nice. So in that case you'll take a blanket, you can fold it or roll it up even bigger if you want to. And this actually creates a little bit of space in the front of the knee. And you can put the blanket here and then come down. You can also do a combination is this anvil blog. And I don't know, it's up to you. So I encourage you to play around with it and just see which one works for you. Now, I know not everybody has equipment. I get that. So this is not for you if you don't have a bolster, but if you have a bolster, this is so great. So i have lent all over for my new blankets and stuff. If you have a bolster, you can actually just widen the knees a little bit. Put the bolster between your knees. That's it. Or you can bring your arms in front, lower the forehead. Or I love options. And if you take any of my yoga classes, you'll see that I'd like to give a lot of variations so that everybody feels like they can access oppose. This can go onto your forehead so that your nose doesn't get squished. And that's it. Now, if you don't have a bolster, but you would like something like a bolster. You could actually just take a bed pillow folded in half lengthwise and then take that folded pillow and roll it up in back towel or blanket. I like to call it a blanket burrito. So it's like you're making those little burrito. And that can actually have the same effect as bolster. Even you can even get creative with couch cushions. So I highly recommend making a bolster if you can't buy one, and if you do decide to buy one, find the month sale because sometimes they can be really expensive. So that's Child's pose. Super easy. You've got this. The second one on my list is another yoga pose. I'm not biased or anything, but it's called legs up the wall. So being able to elevate your hips higher than your heart is a wonderful way to activate your parasympathetic nervous system. Now this can be done on the wall, but it can also be done next to a sofa. If you don't have access or space to lay your legs up the wall so you can conceivably just do it on the couch and just kind of flop your legs over on the cushion while you're on the floor. So just watch this clip and you'll see how to do that. Legs up the wall is really, really easy. All you need is a blanket. If you want, you can do it in other ways as well. But this is basically the first thing that you need. I'll show you how to use a bolster as well, but let's do it with the blanket first. So basically you just come up against the wall here. I've got this thing in the way, not a big deal. I can kinda go around it. And basically I'm just going to sit on my blanket first. And then I will also gracefully just turn my body around carefully. And as you can see, my legs are indeed up the wall. So there's no big special fancy thing to do. At this point. You can lay here and you can have your arms out by your sides. You can have them on your belly and your chest wherever you'd like. Have them outstretched, whatever you want. I personally like to keep my hands on my belly. And from here, you do nothing. Just relax and maybe start to pay attention to your breath. That's one nice thing to do and you're allowing your body to relax. So just the simple act of having your legs up the wall can help you relax very quickly. This is especially helpful if, for example, you, If you drive to work and you have a stressful commute, even if you don't drive, even if it was just a rough day, you come home, do this for maybe five minutes. You'll feel so relaxed and so much better. And then to come out, you can either twist back around or I like to just maybe rollover and come out of it that way. Pretty simple. Now, if you'd like, you can just as easily, if you have one of these, not everybody has a bolster. It's totally okay. If you don't. If you have one, you can put your hips up on a bolster. And that feels really nice to, or you could even just use a block and put this underneath your sacrum, which is basically the lower back. Okay. It's sort of a triangular piece at the base of the spine. So that's it. That's legs up the wall. Super easy, right? The third way to regulate your nervous system is so easy, it might not even make any sense to you, but it does work and it does help. And this is to make important social connections. Now this isn't just any, These are important social connections. And what this means is to meet with and connect with people who make you feel happy and healthy and calm. So when we are around other people, believe it or not, we can affect each other's nervous systems too. So it's called Co regulating. So if you spend time with a friend whose company you enjoy very much, whether you're having fun or they just have a calming effect. You just feel good around them, spend more time with them. And eventually what happens is you call regulate and then you both feel pretty good. Number four as one that I'm sure you've heard many times, and that's diaphragmatic breathing. Diaphragmatic breathing is simply breathing through your belly. That's where your diaphragm is. That is one that is very effective and extremely quick. You can probably regulate your nervous system in as little as 60 seconds by practicing this breathing technique, all it takes is for you to extend your exhalations. So while you start doing this breathing, you'll start breathing through your belly. And you can start by counting, and you'll count how long your inhalations take and that as you exhale, you'll start to purposely slow yourself down so that your exhalation is longer. So let's say that your inhalation ends up being a count to five, then see if you can get your exhalation to go to a count of seven, It's not super complicated. Don't overthink it. You're just counting inhale, exhale, thinking your heads. Inhale, exhale. So that's a very fast way. And especially if you're having a lot of anxiety and you get triggered or you're having an emotional flashback. Diaphragmatic breathing is very accessible and very simple. The fifth one on my list is a type of meditation. Now I know that meditation is not easy for everyone to get into. Especially beginners, especially when you have so much going on in your mind that you just get so distracted and you just can't sit down to do it. So what I recommend is what's called mantra meditation. And all that is, is simply repeating a mantra, which is a word or a phrase in your head as you meditate. So basically you'll sit in a chair or on your mat or wherever you want to be considering your sofa, have your feet on the floor. And as you're inhaling and exhaling, it's best to have your eyes closed. But if for any reason that makes you uncomfortable, you can simply lower your gaze. And that will keep out all of the external stimulation, all of the visual stimulation, and you'll still be able to do it. So once you're in the space where your eyes are either closed or lowered and you start to breathe. Just bring your awareness to your breath at first. Now you'll find thoughts will come in. That is normal. The goal of meditation is never to stop your thoughts. The goal of meditation is to help you slow them down and maybe refocus yourself, right? So what, that's why we always say, Come back to your breath, come back to your breath. I'm sure you've heard that phrase many times, especially if you've taken yoga classes. Well, meditation is a type of yoga practices. Well, it's one of the eight limbs of yoga. Anyway, as you are inhaling and exhaling, pick a word or phrase. It can be anything. The first time I did this, I use the word love because I just thought that was easy and that was what I came up with. So you simply breathe and thinking your mind, love, love, love. And that gives you something to focus your mind on. Now maybe one word is too short. Maybe you want to think of something a little bit more like a phrase. You know, you can even narrate your breath. I'm inhaling. I'm exhaling. I'm inhaling and exhaling. That's another type of mantra meditation. So anything at all, anything that you want, I would suggest picking something that you don't mind saying that over and over again. Because you'll end up going through that mantra probably a 150 to a 100 times. So pick something that you'll enjoy. You might even take it as an opportunity to plant more positive thoughts in your head. Like, I am worthy of love, I am worthy of love. I am worthy of love. Something like that could be really helpful as well. 14. 10 Ways to Regulate your Nervous System 6-10: Number six is also related to diaphragmatic breathing. And that is humming, chanting, singing, garbling, believe it or not, and deep loud belly laughing. So as you can imagine, all of these things involve the diaphragm. And all of these things will cause your exhale to be longer than your inhale. So just think about that for a minute when you're singing, you inhale and then you extend the exhalation by hitting that note. Write chanting is the same like I've already mentioned. And so even if you are in a group, some people like to same with other people and join choruses. Some people just like singing to themselves. So think about how good that feels, right? I don't know about you, but I love singing. I've been seeing my whole life actually is to sing and bands too, because I liked it so much. So for me, that's a really easy one. I can stop and let me give myself some time to saying anytime of the day. And it doesn't matter if you're good enough to be good. You can just singing for yourself. If singing is something that you enjoy, I recommend doing it because it's something you are doing for you and there's no judgment and it doesn't matter what anybody else thinks. Having said that. If you still feel like you don't want to actually sing, hmm, humming does the same thing. And again, like I said, the other options are gurgling, which I think is kind of silly, but people do it and they enjoy it. And then the deep belly laughing. So maybe just rent a really funny movie and invite a friend because it's actually even funnier when you have a friend nearby. And just let yourself laugh. Number seven on my list is very similar to what is well known now as the Wim Hoff method. Now, the Wim Hoff method has been very successful for a lot of people. And the reason for that is because these activities actually activate the vagus nerve as well. So his method, well, there's some breathing as well. But the big thing with the Wim Hoff method is cold water. He actually has people pay him an inordinate amount of money to jump into freezing cold lakes. I'm gonna give you a little secret. I'm going to share this little secret with, you know, one has to be jumping into freezing cold lakes. There is absolutely no reason to. And you don't even have to take a cold shower because that's the other version of it. He tells people that if you don't have access to a really cold body of water, start your day with a really, really cold shower, just put it on full blast cold. I don't know about you, but that just doesn't work for me. There's just no there's just no way I'm gonna do it. If you wanna do it, power to you, I think that you are amazing. And you should pat yourself on the back for that. But I'm gonna give you a shortcut in case you don't want to go that far. You can actually put some ice cubes in the sink and fill it with water and make the water really cold and splash your face for about a minute or two. And that does the exact same thing. You will immediately calm down. It's a wonderful way to regulate your nervous system. It's very quick and very effective and you do not have to travel anywhere and pay anyone thousands of dollars to do it. Not to put Wim Hoff down, but just saying that a lot of the, all these things you can do for free. Number eight on my list is one that I enjoy very much and it's simply being in nature. Now you can just be in the woods. You can go to the ocean, the mountains, wherever you'd like to be. But there's something about being in nature that actually just brings our body rhythm to where it needs to be. It's like a reset. So if you've ever noticed just a walk in the woods with a friend can make you just feel so good and amazing. So imagine doing that every day if you live somewhere where you have access to a beautiful natural spot, take advantage of it and maybe even combine it. One of the other ones which we talked about, which is to make a positive social connection. So call this friend that you love hanging out with. Who makes you feel happy and calm and walk in the woods with them, or take a trip to the beach. So just being in nature, believe it or not, is enough to regulate your nervous system. Our body resonates with the energy. I I don't know how to explain that anymore than that, but it just does. It resonates with the energy of nature, which is where we need to be. Number nine is kind of interesting and it really helps if you are in a crowded space. Now to be fair, you can probably do your diaphragmatic breathing in a public space. Like if you're on a subway or a bus or something like that, you can probably do that without people really noticing. But an even easier thing to do without people noticing is to stroke your lips. I have a little bit of lip balm on, so I'm not going to touch mine but just stroking the front of your mouth. We have nerve endings in our lips that actually go right to the vagus nerve like they just activate the vagus nerve and that activates the parasympathetic nervous system. So you could be sitting in class or listening to a lecture and just like interesting and just kinda stroke your lips and see if that starts to help you relax a little bit in calm down. Number ten is the butterfly hug. There are a couple of ways to do this. One of them is more for grounding, but it also calms you down and that is to put one hand underneath your arm and the other one on top and to just hold yourself. Basically, you're just hugging yourself. This is a wonderful way to help you get grounded and to help you calm down. But another version of this is the butterfly hug, and that is to just stroke your arms very gently. And this will help you to feel calm. This also, this also does is what's called bilateral stimulation and it helps to heal the brain as well. Now another little trick to this, which is actually related to E MDR is if you close your eyes and stroke your arms and think of a beautiful place that you've been, or beautiful place that you can imagine going to. It can be whatever you want. It can be a place that you may never get to visit, but you know what it looks like. I'll pick Hawaii just for fun because it's amazing. And you can just imagine yourself there and imagine all the beautiful things you're seeing. The breeze on your skin, the sun on your skin, the ocean waves. You can just really immerse yourself in these thoughts. And this is a wonderful way to program positive thoughts into your mind. And then in the future, if you get dysregulated and you need to reregulate, you can even just stop and do this. And you can actually bring yourself to that place, or it'll just help calm you immediately. So those are my ten nervous system regulation activities that you can do for free anytime on your own. And most of these can be done anywhere as well. So I hope you find this helpful and I hope that you find some relief in these activities as well. So I hope you found this helpful. And if you do find these helpful, please hit the like button. And if you want to see more videos like this, then hit the subscribe button. I tried to upload twice a week, if not once. And I love to talk about yoga and self-care, as well as trauma healing and self-healing. So thanks again for joining me. Have a beautiful day. Nama, stay.