Welcome
Goal for today: Become clear, protected and to feel safe.
Breathing and doing the exercises to keep you present are a great start.
If/when you feel unsafe/thrown out/doing usual distraction s (mine are watering the garden, and checking social media – yours’ may also be also. Making a cup of tea/smoking /opening the fridge to get oral inspiration. We could write lists . and then find how to BE MORE PRESENT with out OWN lives. You will find that repeating the toolbox exercises and audios will also help ground you.
FROM yesterday
1 – The sheet Which Minute’ has been printed, filled in.
2 – Your goal is stated and shared along withe your intro to the group . . .
TOOL BOX PRINTING YOUR OWN MANUAL AS WE GO
Everything in here works – IF YOU USE IT
Today you discover what you do to ‘get lost’ and how to bring yourself back.
The tools are to give you options you to consciously choose to change habit
Maybe in the back of the book – so you can refer to, instead of wonder where you put them.
Keep writing down what has kept you stuck.
You may discover you need to constantly pause and write what has come up in the paper journal that you have by you just for this.
Opening /Clearing/Protection (8 mins)
Action
Chest opening to breathe more
Setting yourself up to win and
Checking how you are traveling – goal posts
Maybe work out the goal posts that you started with?
Perineal pullup is one of your constant checkers/goal posts- evaluating your connective /core strength
ACTION MOVE – POLY VAGAL SHORT CUT
TODAY
Today’s goal – to stay present and not ‘duck/space out’
You will learn some tools to keep you on track
And why it has been a survival pattern that may have been with you all your conscious life.
(And why being shown/told what to do to undo patterns that are supposedly hardwired have not worked so far).
EXTRA RESOURCES – when is your body geared to do what?
1 – Sleep?
See more here https://heatherbrucehealing.com/living-well-series-sleeping/
I developed this to assist ‘Reunion’: Physical Release (30 mins – for relaxation – TENSE first and sleep
2 – Poohing?
A complex topic on what is essentially – wastes out . . also fluids – and breathing and the role of the diaphragm all play their parts .
Getting the digestive system to work easily is a matter of combination of nutrients and circulation. Liver Qi has to flow – ‘stress’ and being ‘tied up in knots’. You are gradually working to where only the useful is within you. Access to fluids, minerals, and the ability to breathe fully with NO COLD invading you is the beginning. Start there . . plus 9 cups of coloured veggies daily – no grains, pulses or sweet fruits as a beginning. Eat as much fat and salt as you can, – the protein will be with the REAL fats. Oils? coconut, olive, sesame or avocado . .
ARE YOU STUCK? Likely . ..
It has been renamed as lots of conditions . .
How does it look?
I have used these many time – no needles needed. You carry your hands wherever you go.
Resources
RESCUE YOURSELF /SOMEONE ELSE
Grind your fingernails in – you do not have to be exact, as if you were needling
Intention, yes but also – these always work to bring back consciousness – and cannot hurt.
You have your hands – these may not only save your sanity, but someone’s life in time.
If there is breathing distress . .
Be gentler here – and get conscious breathing as well. Calm is needed . . more topical magnesium is a must.
The chest points – if can’t breathe in – above wrist: to open the chest: breathe slowly as you press or pump it. Back points – trouble breathing at all.
THIS MAY UNLOCK WHY YOU FEEL AS YOU FIND YOURSELF OFTEN – STUCK
Why you maybe are STUCK in BEWARE – DANGER messaging from your body. . . .
Explanation? WATCH the Poly Vagal explanation of Fight/Flight/FREEZE
(WHY ATTEMPTING TO TALK YOURSELF OUT OF SOMETHING DOES NOT WORK) – Neuro reception explained)
The Polyvagal Theory: The New Science of Safety and Trauma
Please watch this is enlightening and helps explain why we are STUCK till released.
FOR YOUR JOURNAL – this is your journey – PLUS Sharing . .
(INTRODUCE YOURSELF ON THE MESS CHAT – as this is taking too long for me also to get the K community done – D and I are readying ourselves fro southwards travel – plus the garden . .)
Work Sheet Questions/Ponderings
When I feel most present I am . . . . . . . and I can . . . . . .
When I ‘space out’/go elsewhere/’lose the plot,’ I feel . . . ..
I also feel . . . .
I may reach for . . . .. .
And sometimes, I, then self-help/self soothe/self medicate by . . . . .
I bring myself back by . . ..
YOU MAY ALSO ADD IN . . .
And may choose to share these also, or not – all is optional – this is YOUR inner retreat.
- What do I do when I feel too scared?
- What do I do when I don’t want to be here?
- What habits, self-medications, addictions even?
- What happens when I feel scared?
- Where do I go, and how do I bring myself back?
EXTRA . . . . . . .