Self regulating and co-regulation exercises ect.
Apr 24, 2018 18:17:04 GMT
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happyidiot, eternalsunshine, and 1 more like this
Post by anne12 on Apr 24, 2018 18:17:04 GMT
SE
The watertank exercise: (All attatchmentstyles, but expecially good for desorganised and ap)
All attatchmentstyles - also for the dismissive when they beging to come out of their numbness)
This exercise is developed by some of the leading attatchment/trauma/SE/body experts in the world:
Think of a lightning that connects to the ground.
If we are exposed to a chock or something that is overwhelming, adrenaline is released quickly and automatically a portion of energy in the body, so that we can fight or escape. If you have not had the opportunity to respond to the event, then that amount of energy can be locked in the body - you've got a trauma. This energy causes imbalance in the nervous system and can lead to various symptoms. Fortunately, you can free up the energy by unloading and regulating the nervous system.
If you do, you call it self-regulation. One of the ways you can do it, is based on the water tank model. One uses a water tank as a picture of the body. The water symbolizes the energy. The ambivalent / nervous and disorganized attatched has difficulty controlling the autonomic nervous system itself. So if you have any of these types of attatchmentstyles, it will be a great investment for you to practise and use these "water tanks" activities. IT can help the ambivalent to stop overthinking ect At the same time, it will be hard for you to get flow in these exercises. Your nervous system typically needs a person who can already regulate himself. One with a more secure attachment or possibly a trauma therapist. When you know how to do it, you can practise everyday.
WATER TANK MODEL: If you fill more and more water in a water tank and it has no drainage, the pressure in the tank will rise and it may be close to bursting. What do you do? Well, you can drill holes in the water tank. In these holes you put water hoses to water out and the water pressure may fall. Same with our body: When there is too much trauma energy in the body, the pressure / excitement rises. The water hoses can be compared to our arms and legs. This way, energy that is bound to the symptoms can leave the body. Then the pressure / tension decreases and the symptoms ease. In addition, the energy gets a larger space to distribute itself and the pressure / excitement becomes smaller.
However, the water hoses may be blocked, so that the water is difficult to drain.
Then clean the water hoses, so that the water can flow freely. Similarly, in the body can be found blockages in our arms and legs that prevent the free flow of energy. Typical blocking ålaces are in the joints (especially knee).
It is therefore beneficial to move your joints quietly to loosen them and thus loosen the blockages. Rarely, energy can be blocked, where the nerve protrudes from the arms and legs.
That is, in the upper part of the back (arms) or at the lower back (legs). If you are having trouble feel the feelings in your arms and / or legs after you have loosened the joints - then the blockage can be where the nerve originates from the spine.
Another way to get the energy flowing freely is by touch. The hardest part by this, is to remember to use it in the situation! The activity helped tsunami victims in India in 2004 to regulate their nervous system and get healed symptoms again after just an hour's SE trauma session including touch (there were no resources for multiple sessions). As there was acute trauma, the healing was obviously, clearer, faster and easier than if you have trauma of older date. Though you have no trauma, it will be a good activity to gain more ownership of the body and to to cope with more pressure and stress in your everyday life!
A locked survival energy in the body produces imbalance. As life naturally gives some scratches, the imbalance can gradually be so big, so that you develop symptoms. Like a pendulum that gets too much speed and can not settle by itself.
It gives much relief and an easier life when you get the frozen energy solved.
Sometimes you need the help of an (SE) trauma therapist before the energy can be landed properly.
Self regulation of ANS = the nerveus system (Watertankexersice) - mini exersice: Prevents the aftermath of chocks, stress ect. (All attatchmentstyles, but expecially good for AP´s, FA´s or people with some traits of AP or FA)
(give this exercise about 12 min. - after some practise you can do it faster)
Sit on a hard chair, breathe in and out 3 times. Feel the chair supporting you, feel your sitting bones, thies, legs and feet. If you cant feel your sitting bones, move your hips from side to side. Move your feet, toes. If you can not feel your feet, move your toes and feet. If you are desorganised it is important that you push out in slow motion with your legs/feet and your arms and your hands.. You can lift your leg and puch your leg out one by one (like a child being born on the way out of the birth canal). Sence the sensations. Feel your sitting bones, legs and feet. Can you feel the rest of your body? It is okay if you can not feel the rest of your body. Rest your arms on your thies. Feel your arms your underarm and the upper arm. Then feel your hands. If you can not feel your hands, move your fingers. Look at your hand palms and move your fingers. Let the energy/sensations move down through your arms and legs.
Notice your body - the shift in your body and in your breathing.
Maybe you feel heat or cold that runs out through your arms and hands or/and legs and feet, or a shaking, leaning, vibrate or electricity, champange bubbles, tingeling ect. Also feel what effect it has on the rest of the body: the stomach, chest, breathing etc. (Is there more room than before? Or easier? Has it cleared?)
What effect does it have on your mood? (Have you arrived more into the precent? Easier? When you get more in touch with yourself, you may also become more sad, angry ect...)
What effect does it have on your thoughts? (Have they become quiet?)
If you can´t get the enegy moving, your joints can be blocked. Look at the decription below, on how to release the blocks.
Self-regulation - legs:
You do not have to close your eyes. You only need to, if you find it hard to feel something. If you are used to meditate and / or feel the body, it is best that you have your eyes open and have 70% of your attention to the body. Then, the body can do a lot better work, because you do not disturb it (by trying to control the energy and the body). You can read the instructions as you do the activity.
You send your attention to the given area, and just curiously register as objectively as possible, what you sense. Do not try to relax
or feel something specific or analyze what you feel or why.
· Start by feeling your legs and feet. As a woman, it is also beneficial to feel the sitting bones
(women usually ground through this part of the body)
· Move the toes and feet (one foot at a time) slightly while you feel your feet
· Then feel both feet and legs
· Has it been easier to feel your feet and legs?
· You can move your feet a little more
· Move your knees back and forth, one at a time - as you simply feel
· Notice the legs and feet again
· Move the hip joint one at a time
· Feel legs and feet
· Maybe you feel heat or cold that runs out through your legs and feet or a shaking, leaning,
vibrate or electricity, or that the anxiety leaves the body
· Feel both legs and feet, AND at the same time what effect it has on the rest of the body: The stomach, chest, breathing etc. (Is there more room than before? Or easier? Has it cleared?)
· What effect does it have on your mood? (Have you gotten more present? Were easier? Then you get more in touch with yourself but you can also get more sad, angry or ...)
· What effect does it have on your thoughts? (Are they quieter?)
· If you still do not feel, repeat the movement of the different joints sometimes quietly and with attention
o Test it with eyes closed
o Help your body awareness by putting your hands on the joints
o It may be quite effective to do the activity together with others, especially if they are good at
beeing be present and pay attention to their own body
o If you have used this activity for a few days, and still do not feel anything, then there can be
a blockage in the nerve at its source (lower back)
Self-regulation - arms:
You do not have to close your eyes. You only need that if you find it hard to feel something. If you are used to To meditate and / or feel the body, it's best that you have open eyes and only use approx. 70% off your attention to the body. You can read the instructions as you do the activity. Brand still means that you send your attention to the given area, and just curiously register as objectively as possible what you sense. Do not try to relax or feel something specific or analyze what you feel or why.
· Start by feeling your arms and hands
· Look at your hands and move your fingers
· Move the wrist (one at a time) as you feel your hands
· Then feel both arms and hands again
· Has it been easier to feel them?
· You can move your hands a bit more - look at them too!
· Move the elbows back and forth, one at a time - as you simply feel
· Notice arms and hands again
· Move the shoulder joint one at a time
· Feel arms and hands
· Maybe you feel heat or cold that runs out through your arms and hands or a shaking, leaning,
vibrate or electricity
· Now feel both arms and hands, AND at the same time what effect it has on the rest of the body: the stomach, chest, breathing etc. (Is there more room than before? Or easier? Has it cleared?)
· What effect does it have on your mood? (Have you arrived more? Easier? When you get more in touch with yourself, you may also become more sad, angry or angry ...)
· What effect does it have on your thoughts? (Are they quieter?)
· If you still do not feel, repeat the movement of the different joints sometimes quietly and with attention
o Test it with eyes closed
o Help your body awareness by putting your hands on the joints
o It may be quite effective to do the activity together with others, especially if they are good at beeing precent and in their body
Be present and pay attention to the body
o Use this activity for some days. If it dosent work, there is probably a blockage in the nerve at its source (upper part of the spine)
Then do the water tank exercise (the first exercise) again:
Sit on a hard chair, feel the chair supporting you, feel your sitting bones, legs and feet. Move your feet, toes. Rest your arms on your thies. Feel your arms and hands. Look at your hand palms and move your fingers. Let the energy/sensations move down through your arms and legs. Notice the shift in your body and when your breathing gets more relaxed.
Just accept the different sensations in your body. Accept the feeling that comes up. How does it feel to be you right now.
You can use the exercise if you can feel that you are going to cry. Also you can use it to stop overthinking, stress ect.
When you know the exercise well, you can use it anywhere - the short version. (Seat knots, legs and feet grounding and wickle your toes). (Its energy work and not meditation)
The watertank exercise: (All attatchmentstyles, but expecially good for desorganised and ap)
All attatchmentstyles - also for the dismissive when they beging to come out of their numbness)
This exercise is developed by some of the leading attatchment/trauma/SE/body experts in the world:
Think of a lightning that connects to the ground.
If we are exposed to a chock or something that is overwhelming, adrenaline is released quickly and automatically a portion of energy in the body, so that we can fight or escape. If you have not had the opportunity to respond to the event, then that amount of energy can be locked in the body - you've got a trauma. This energy causes imbalance in the nervous system and can lead to various symptoms. Fortunately, you can free up the energy by unloading and regulating the nervous system.
If you do, you call it self-regulation. One of the ways you can do it, is based on the water tank model. One uses a water tank as a picture of the body. The water symbolizes the energy. The ambivalent / nervous and disorganized attatched has difficulty controlling the autonomic nervous system itself. So if you have any of these types of attatchmentstyles, it will be a great investment for you to practise and use these "water tanks" activities. IT can help the ambivalent to stop overthinking ect At the same time, it will be hard for you to get flow in these exercises. Your nervous system typically needs a person who can already regulate himself. One with a more secure attachment or possibly a trauma therapist. When you know how to do it, you can practise everyday.
WATER TANK MODEL: If you fill more and more water in a water tank and it has no drainage, the pressure in the tank will rise and it may be close to bursting. What do you do? Well, you can drill holes in the water tank. In these holes you put water hoses to water out and the water pressure may fall. Same with our body: When there is too much trauma energy in the body, the pressure / excitement rises. The water hoses can be compared to our arms and legs. This way, energy that is bound to the symptoms can leave the body. Then the pressure / tension decreases and the symptoms ease. In addition, the energy gets a larger space to distribute itself and the pressure / excitement becomes smaller.
However, the water hoses may be blocked, so that the water is difficult to drain.
Then clean the water hoses, so that the water can flow freely. Similarly, in the body can be found blockages in our arms and legs that prevent the free flow of energy. Typical blocking ålaces are in the joints (especially knee).
It is therefore beneficial to move your joints quietly to loosen them and thus loosen the blockages. Rarely, energy can be blocked, where the nerve protrudes from the arms and legs.
That is, in the upper part of the back (arms) or at the lower back (legs). If you are having trouble feel the feelings in your arms and / or legs after you have loosened the joints - then the blockage can be where the nerve originates from the spine.
Another way to get the energy flowing freely is by touch. The hardest part by this, is to remember to use it in the situation! The activity helped tsunami victims in India in 2004 to regulate their nervous system and get healed symptoms again after just an hour's SE trauma session including touch (there were no resources for multiple sessions). As there was acute trauma, the healing was obviously, clearer, faster and easier than if you have trauma of older date. Though you have no trauma, it will be a good activity to gain more ownership of the body and to to cope with more pressure and stress in your everyday life!
A locked survival energy in the body produces imbalance. As life naturally gives some scratches, the imbalance can gradually be so big, so that you develop symptoms. Like a pendulum that gets too much speed and can not settle by itself.
It gives much relief and an easier life when you get the frozen energy solved.
Sometimes you need the help of an (SE) trauma therapist before the energy can be landed properly.
Self regulation of ANS = the nerveus system (Watertankexersice) - mini exersice: Prevents the aftermath of chocks, stress ect. (All attatchmentstyles, but expecially good for AP´s, FA´s or people with some traits of AP or FA)
(give this exercise about 12 min. - after some practise you can do it faster)
Sit on a hard chair, breathe in and out 3 times. Feel the chair supporting you, feel your sitting bones, thies, legs and feet. If you cant feel your sitting bones, move your hips from side to side. Move your feet, toes. If you can not feel your feet, move your toes and feet. If you are desorganised it is important that you push out in slow motion with your legs/feet and your arms and your hands.. You can lift your leg and puch your leg out one by one (like a child being born on the way out of the birth canal). Sence the sensations. Feel your sitting bones, legs and feet. Can you feel the rest of your body? It is okay if you can not feel the rest of your body. Rest your arms on your thies. Feel your arms your underarm and the upper arm. Then feel your hands. If you can not feel your hands, move your fingers. Look at your hand palms and move your fingers. Let the energy/sensations move down through your arms and legs.
Notice your body - the shift in your body and in your breathing.
Maybe you feel heat or cold that runs out through your arms and hands or/and legs and feet, or a shaking, leaning, vibrate or electricity, champange bubbles, tingeling ect. Also feel what effect it has on the rest of the body: the stomach, chest, breathing etc. (Is there more room than before? Or easier? Has it cleared?)
What effect does it have on your mood? (Have you arrived more into the precent? Easier? When you get more in touch with yourself, you may also become more sad, angry ect...)
What effect does it have on your thoughts? (Have they become quiet?)
If you can´t get the enegy moving, your joints can be blocked. Look at the decription below, on how to release the blocks.
Self-regulation - legs:
You do not have to close your eyes. You only need to, if you find it hard to feel something. If you are used to meditate and / or feel the body, it is best that you have your eyes open and have 70% of your attention to the body. Then, the body can do a lot better work, because you do not disturb it (by trying to control the energy and the body). You can read the instructions as you do the activity.
You send your attention to the given area, and just curiously register as objectively as possible, what you sense. Do not try to relax
or feel something specific or analyze what you feel or why.
· Start by feeling your legs and feet. As a woman, it is also beneficial to feel the sitting bones
(women usually ground through this part of the body)
· Move the toes and feet (one foot at a time) slightly while you feel your feet
· Then feel both feet and legs
· Has it been easier to feel your feet and legs?
· You can move your feet a little more
· Move your knees back and forth, one at a time - as you simply feel
· Notice the legs and feet again
· Move the hip joint one at a time
· Feel legs and feet
· Maybe you feel heat or cold that runs out through your legs and feet or a shaking, leaning,
vibrate or electricity, or that the anxiety leaves the body
· Feel both legs and feet, AND at the same time what effect it has on the rest of the body: The stomach, chest, breathing etc. (Is there more room than before? Or easier? Has it cleared?)
· What effect does it have on your mood? (Have you gotten more present? Were easier? Then you get more in touch with yourself but you can also get more sad, angry or ...)
· What effect does it have on your thoughts? (Are they quieter?)
· If you still do not feel, repeat the movement of the different joints sometimes quietly and with attention
o Test it with eyes closed
o Help your body awareness by putting your hands on the joints
o It may be quite effective to do the activity together with others, especially if they are good at
beeing be present and pay attention to their own body
o If you have used this activity for a few days, and still do not feel anything, then there can be
a blockage in the nerve at its source (lower back)
Self-regulation - arms:
You do not have to close your eyes. You only need that if you find it hard to feel something. If you are used to To meditate and / or feel the body, it's best that you have open eyes and only use approx. 70% off your attention to the body. You can read the instructions as you do the activity. Brand still means that you send your attention to the given area, and just curiously register as objectively as possible what you sense. Do not try to relax or feel something specific or analyze what you feel or why.
· Start by feeling your arms and hands
· Look at your hands and move your fingers
· Move the wrist (one at a time) as you feel your hands
· Then feel both arms and hands again
· Has it been easier to feel them?
· You can move your hands a bit more - look at them too!
· Move the elbows back and forth, one at a time - as you simply feel
· Notice arms and hands again
· Move the shoulder joint one at a time
· Feel arms and hands
· Maybe you feel heat or cold that runs out through your arms and hands or a shaking, leaning,
vibrate or electricity
· Now feel both arms and hands, AND at the same time what effect it has on the rest of the body: the stomach, chest, breathing etc. (Is there more room than before? Or easier? Has it cleared?)
· What effect does it have on your mood? (Have you arrived more? Easier? When you get more in touch with yourself, you may also become more sad, angry or angry ...)
· What effect does it have on your thoughts? (Are they quieter?)
· If you still do not feel, repeat the movement of the different joints sometimes quietly and with attention
o Test it with eyes closed
o Help your body awareness by putting your hands on the joints
o It may be quite effective to do the activity together with others, especially if they are good at beeing precent and in their body
Be present and pay attention to the body
o Use this activity for some days. If it dosent work, there is probably a blockage in the nerve at its source (upper part of the spine)
Then do the water tank exercise (the first exercise) again:
Sit on a hard chair, feel the chair supporting you, feel your sitting bones, legs and feet. Move your feet, toes. Rest your arms on your thies. Feel your arms and hands. Look at your hand palms and move your fingers. Let the energy/sensations move down through your arms and legs. Notice the shift in your body and when your breathing gets more relaxed.
Just accept the different sensations in your body. Accept the feeling that comes up. How does it feel to be you right now.
You can use the exercise if you can feel that you are going to cry. Also you can use it to stop overthinking, stress ect.
When you know the exercise well, you can use it anywhere - the short version. (Seat knots, legs and feet grounding and wickle your toes). (Its energy work and not meditation)
