Orienting to present
1 Orienting visually
2 Orienting auditorily
4 Orient to a pleasant aroma in present time or by recall
3 Gentle movement of full or parts of body to ease freeze and tension
Shifting awareness between different sensations
1 Tracking sensation and shift awareness to an opposite of that sensation (if it is a negative sensation). What happens?
2 Shift between sensation and image
3 Distancing disturbing images (backward binoculars)
4 Shift between sensation and emotion—if there is an emotion pay attention to the sensations and feel them change
Tracking
1 Feel body sensation—without getting attached to anything. Just be CURIOUS
2 Track Sensation and Emotions without dwelling on them or getting attached to them
3 Heart beat, breathing, blood flow, temperature in different parts of body
4 As tension or frustration level rises feel the sensations in you body. Squeeze it into a towel or pillow
Resourcing/Changing Body Sensations/Grounding/Anchoring
1. Soft Tongue—allow your tongue to soften and relax
2. Voo—take a gentle full breath in and say Voooooo slowly until you have exhaled all the way. Fell your belly vibrate
3. Voo/Ahhh—same a #2 and add gentle opening a closing of your mouth
4. Voo/Ahh with hand and arm movements for boundary development
5. Think about something more positive (a friend, a picture, a sound, a smell) and feel the associated sensations
6. Weighted blanket, self-heart hug (right hand under left armpit, left hand outside right shoulder. Give yourself a hug (and feel it) with just the right amount of pressure
Regulating Your Polyvagal System
Enteric Nervous System
1. Settle comfortably in a favorite chair. Make sure your back is well supported and that you feel your seat solidly under you.
2. Place your hands and attention on your belly, feeling it rise as you inhale and fall as you exhale. Close your eyes and stay a while with the gentle rise and fall movement. No need to force it. Even the smallest of movement is calming.
3. Now find your navel. Rest your finger tips over it. Breathe. Gently massage clockwise around your navel. As you do, remember to stay connected to your breath. You will probably need to remind yourself to breathe many times over.
4. Now, expand your belly massage to any area that calls for attention. Periodically, check to see what is happening in the rest of your body.
Heart | Lungs
1. Bring your hands up to your heart. See if you can feel the rhythm of your heartbeat. You can usually feel your heartbeat more clearly at the bottom of the exhale. If you can’t, imagine it.
2. Keeping your hands over your heart, connect with your breath. The rhythm of your breath is slower than your heartbeat. Let your focus alternate between the rhythm of your breath and heart.
3. Bring up a pleasant memory or image. As you do, visualize each heartbeat pumping positive feelings throughout your body. Calming your heart: The term vagal tone refers to the regulation of your heartbeat. As your heartbeat regulates, you will feel calmer and find connecting to others easier.
Throat | Tongue | Eyes
1. Gently wrap your hands around the base of your throat or over it. This area is the seat of your voice: how you express yourself.
2. Become aware of your tongue, from its tip all the way back to its root in your throat. Move it around slowly. Remember to breathe.
3. Now, bring your attention to your shoulders, your jaw, your eyes, the position of your head. Breathe and let go…even just a little is good.
4. Keeping your mouth closed, make a gentle humming sound on the exhale. Feel the vibration of the sound with your hands. Notice it spread as you repeat it.
5. With your fingers, you can touch the larynx and pharynx, gently pressing into them while you continue to hum, inhale, and exhale.