Support tools for uncertain times

Body in shock: Use this technique as first aid in acute crisis.

“My homecountry Ukraine went under attack.

And my body went immediately into shock. It was as if both the hearing and the movement disappeared and I found myself in a vacuum. There was a 10-20 second delay from the time I was asked about something - until I actually understood what was being said. And another 10-20 seconds for me to initiate a response.

And when that happens, there's only one thing that can get me back together. To lift or hold on to something heavy. (You can use a kettle belt)

Because when it feels like you are in free fall… … Then the otherwise good sensory and breathing exercises are not quite enough to create grounding again. But heaviness creates acute calm.

Few repetitions of the "Statue of Liberty", with a weight that was heavy enough that I could not think of anything else - and had to muster an extra good clamp and an increased pressure in the abdominal cavity.

Increased abdominal pressure stimulates the vagus nerve and normalizes the heart rhythm. The extra belly pressure is called the Valsalva maneuver. It is i.a. that which we practice in turning up and down the intensity of, in “power breathing”, where we learn to breathe in and out against a resistance. A technique that is also used to create acute more strength and stability around the spine - and prevent injuries.l

The Valsalva maneuver has been shown to be an effective technique for normalizing the heart rhythm in otherwise healthy individuals who may occasionally experience supraventricular tachycardia - Shorter or longer bouts of cardiac arrhythmias (arterial fibrillation) accompanied by high heart rate, palpitations, dizziness, shortness of breath, sweating, nausea, chest pain and lethargy.

ALWAYS REMEMBER to consult your doctor if you experience the above so you can rule out other serious conditions!

When you briefly increase pressure in the abdominal cavity, you also stimulate a small pressure sensor (baroreceptor), which is located at two of the large carotid arteries, senses changes in blood pressure - and via the 9th cranial nerve (glossopharyngeal nerve) and the 10th cranial nerve (vagus nerve) transmits the signals up to the part of the brain that regulates blood pressure and heart rate. The (short-lived) increased pressure sends an increased amount of parasympathetic (calming) signals to the heart and lowers the elevated heart rate.”

References:
Smith GD, Fry MM, Taylor D, Morgans A, Cantwell K. Effectiveness of the Valsalva Manoeuvre for reversion of supraventricular tachycardia. Cochrane Database of Systematic Reviews 2015, Issue 2.
Niehues LJ, Klovenski V. Vagal Maneuver. [Updated 2021 Jul 9]. In: StatPearls [Internet].

Demonstration with kettle belts - the Statue of Liberty exercise
youtu.be/EF8g2FZ2Vuw

Power breathing demonstration
youtu.be/Scz6HOhLFN0

Peter Levine working with Ray, a war veteran

youtu.be/bjeJC86RBgE

It is only natural to feel scared or worried at times or in certain situations, not least now that violent acts of war are taking place in Ukraine. The Psychiatric Foundation's counseling has registered inquiries triggered by the war since March 2, and this applies to 12% of the interviews.
The war triggers or worsens the anxiety and is a cause for concern about family members' safety, finances and whether the war will come to your country or trigger a Third World War.
For some, the anxious thoughts can become too much.
Some will develop what psychologists call avoidance or safety behaviors, ie. that they either begin to avoid doing what tricks the anxiety, or they begin to take an overly detailed interest in what is happening - e.g. in Ukraine.
If you feel this way or are on your way to it, you may need help to shift your attention..

Preparation and knowledge can nourish anxiety
Safety behavior or calming behavior can be a sign that an anxiety or restlessness is beginning to fill up a person.
In connection with the war situation, it may be that you follow the situation very closely in all possible media and ways - perhaps you download air tracking apps or follow the ship traffic, troop movements, etc.
Other examples of sedative behavior can be that you brush your teeth three times before a visit to the dentist or put loud music in your ears when you go to the supermarket.
The idea behind this is often that the person will take care of themselves or be in control. But the reality is that it can be anxiety that pulls the person around. That's what anxiety does. Because think about it: Whether you know nothing, whether you follow a little, or you really know a lot - do you have an influence on whether the war, for example, comes to your country? No. And that's why it's better to shift your attention and not go into such a deep situation. Rather do something you like - see some people you like - and follow the situation if you want, but do not let it take up so much space.

Keep inappropriate pondering from the door. It is natural to feel concern for such a violent situation as the one in Ukraine and, of course, sympathy for the people directly affected by the situation.
But if the worries lead to ruminating thoughts and take up a lot of space, one must be vigilant.

Anxiety can lead to an inappropriate pondering. It makes us feel bad, and it certainly does not help the anxiety. Try to divert attention.

Three men on a plane - who do you want to be?
Compare  the anxiety with a picture of fear of flying:

Imagine three men on a plane
At the front sits him, who suffers from fear of flying. He has been preparing for the trip for half a year, he has read all about wind, weather and planes, statistics and reports on plane crashes. He knows it all. An app shows him exactly where all the planes are in the airspace around him, and he follows every movement of the cabin crew, the sounds of the plane and the situation. If the plane crashes, then he knows how to act; he knows where the emergency exit and the slide are. He's ready.
Behind him sits another man. He does not love to fly, and he also sometimes thinks about the risk of the plane crashing. But he quickly calms down and thinks of something else. He gets the best out of the situation.
And behind the other man sits a third man. He is already working on his newspaper or half asleep, leaning against the window. He never gave it a thought that there should be a risk associated with flying.
None of the three have any power over whether the plane crashes and would be able to do nothing in that situation - but one of them is feeling really bad.

Anxiety cheats us into thinking we can do something. If you can, it is much better to think like man number two or three. Acknowledge the concern - and talk about something else
If your partner, a friend, a colleague or others around you express strong concern and feel very affected by the situation in Ukraine, acknowledge it and take it seriously - even if you do not share the concern
- But do not go too far into the details of the war, do not 'go with the person' into the worries. Acknowledge it and then help the person shift their attention by talking about or doing something else.

Worries? It's at 5 pm.
Although it may sound strange, you can put off your worries. Often they will fade and be uninteresting when you allow yourself to take care of them later.
If you feel very worried about the situation, in Ukraine, set aside a period of time to let the worries take up space. Let's say it's at 5 pm
If the thoughts start buzzing at another time, then you say to yourself - and the thoughts: "No, you have to wait until 5pm." When it is 5 pm, you will often be uninterested in the anxious thoughts, The method comes from the metacognitive therapy, which is a form of therapy that has a scientifically documented effect on anxiety.

Keep standing still on the platform
We can compare our daily currents of thought to standing  at a train station and watching the trains pass by. 100,000 times a day. We do not jump on board on all of them, because we can not at all. Anxiety is the thought that makes the train stop, and that train - that anxiety - would very much like you to follow it.  - If you go on board, it leads nowhere. Stay on the platform. If you try to see your anxious thoughts as the train you should not take, it may help you to let go of those thoughts, says a psychologist.

World group transendatel  meditations
When we use these kind of meditations the number of crimes decreases.

The human species are coupled together as a unity

Rubert Sheldrake has found that if first one of that kind has solved a task it becomes easier to solve the same task for the rest of the group without any communication. It’s called The morph genetic field.
blogs.scientificamerican.com/cross-check/scientific-heretic-rupert-sheldrake-on-morphic-fields-psychic-dogs-and-other-mysteries/

You are drop in the big ocean. That’s why you can influence the world. The more people the more influence you can have on the world.

World pease meditation
Sit comftably 
Do the meditation with open or closed eyes.
Inhale deeply and exhale slowly out through your mouth
As you breathe in, imagine you are drawing white light in from the universe down through the top of your head, down through your body, and out through your solar plexus out to all over the globe and back to the universe
Notice how the chair supports you. Every time you take a breath in you draw White light in from the top of your head, and when you breath out you send the White light out through you solar plexus
Then Put a hand on your stomach and notice how it feels in your stomach. Which sensations are there?
Concerns and worries often settle in the abdomen - either in the lower abdomen or in the solar plexus
What is it like to have contact with your stomach. Ask the area of ​​your stomach what it needs right now. A hand, love ect. Listen to what that part of your stomach is saying to you right now.
Then place a hand on your heart. Notice the contact with your heart. You can imagine it or you can think it, if you can not feel your heart.
Think of a situation where you have experienced love in your life. If you have not experienced it, you can think of a situation where a stranger has been kind to you, has sent you a friendly and loving smile. Get in touch with the kindness
Breathe in and then let love flow from your heart. Let the love love spread into your whole body. Give love to your whole body.
If you have resistance to feel the love the allow the resistance to be there.

What is it like to have contact with your stomach. Ask the area of ​​your stomach what it needs right now. A hand, love ect. Listen to what that part of your stomach is saying to you right now. Then place a hand on your heart. Notice the contact with your heart. You can imagine it or you can think it if you can not feel your heart. Think of a situation where you have experienced love in your life. If you have not experienced it, you can think of a situation where a stranger has sent you a friendly and loving look. Get in touch with kindness
Breathe in and then let love flow from your heart. Let the love to fill up your whole body.
If you have resistance to love, then tell that part is allowed well be here right now. If you have resistance to the resistance (often in your mind) then allow the resistance to be there too.

Let the love flow out into the home you are sitting in. If there are others in your home then let the love flow out to them
Let love flow out to all living beings that are around you, in the city you live in, the country that you live in ect.

Breath in and feel how love fills you up. On the exhale send love out to all living beings around you, your country ect
On the next exhalation notice how love is sent out to all of Europe.

Breathe in again and as you exhale, notice how love flows all around the world.
Ask Ukraine what color they need to heal. Do not use Black as it reprecents death.  When inhaling, inhale the light and send it to all people in Ukraine. And to all those who have fled.

Ask Russia and the Russians what color they need to heal and resolve the conflict. If you want to send a message to Putin, you can do that as Well, just remember that you can not change anyone, but you can send out invitations.

Send light guides to different people and to yourself - what color light do they need to create peace in the world  and what color do the world leaders need.
Keep inhaling the light with the breathing in and by exhaling send it out of the solar plexus to the leaders of the world.

Then Return to yourself and the sensations in your body.
What mood and emotions are you feeling now?

Get in touch with your heart and ask your heart what is the most important thing you can do to your heart for the next 14 days that will give you an experience of love and peace.
Maybe your heart will Answer with words, pictures, through dreams. Write it down if necessary.

What loving actions can you do in the next 14 days. Can you Smile at strangers, help an old lady across the road ect.

The world and you yourself needs love.
The more love you give the more love you get. The same goes for kindness.
However, do not give more than you have the energy for.

An attatchment, se, light worker/therapist

❤️🙏🇺🇦🌍🌏🌎

youtu.be/HB3uF04BHrk

Supporting grief, empowering peace

know that when you change your energy, you hold the potential to change the entire world, our entire reality. And so I want to show you a very simple exercise, and it's one that both helps honour the grief, honour the uncertainty, helps ground you deeply in your own system, so that you can be that agent for peace, for hope, for change in our world. And it also helps empower peace in your system.

Stephen Porges and Sonia Gomez
Restoring feelings of safety and stability

youtu.be/V3R0MbYMYj4