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Post by anne12 on Oct 29, 2020 7:02:20 GMT
Compassionate Heart Breathing
Here is a simple and powerful exercise that I like to share with clients to get them out of their heads and back into their hearts. It’s called compassionate heart breathing and it combines the practices of self-compassion and mindfulness while tapping into the power of your heart. It effectively opens and softens your heart, oxygenates your blood, and activates the calming and restorative powers of your parasympathetic nervous system – the one that is responsible for calming you down.
Start by placing one or both of your hands on your heart. Take two to three deep, satisfying breaths, slowly tapping into your “heart-brain.” Applying gentle pressure, make small circles with your hand over your heart, feeling the natural rising and falling as you breathe in and out. Stay with that feeling as long as you like. If this makes you feel uneasy, explore where on your body a gentle touch is soothing. This could be on your abdomen, cheek, or stroking your arms. You can even cup one hand in another while resting them both on your lap.
Now, as you continue to breathe and soothe yourself, acknowledge what is happening and how you are feeling. Follow up with a supportive statement such as, “What I am experiencing is tough and I am suffering. May I be kind and loving to myself as I gain clarity and strength.” Find a statement that works for you, like one that you would say to a dear friend. Feel the words roll gently through your heart, eventually making their way to your brain.
Practice compassionate heart breathing any time you feel angry, frustrated, overwhelmed, or are experiencing any kind of emotional or physical discomfort. Remaining open to your heart’s voice will help you wake up to your true self, while simultaneously influencing your brain and body in beneficial ways.
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Post by anne12 on Nov 6, 2020 17:17:57 GMT
Super brain yoga youtu.be/3fRrSd6-Ypcm.youtube.com/watch?v=JTJ3YNUcfv4Super brain yoga exercise is a science validated technique to increase your brain power, intellectual capacity, memory, and concentration. This video presents benefits, techniques, working principle behind the super brain yoga exercise. Super brain yoga exercisee hardly takes 3 minutes to do, with regular practice one can boost intelligence, memory, learning, and concentration easily. |
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Post by anne12 on Dec 9, 2020 17:14:37 GMT
Icebaths
1. Total brain clearing, like a non-surgical frontal lobotomy.
2. Nose doesn’t run in the morning any more- shifts histamine response.
3. Feeling closer to nature.
4. Hands and feet don’t get cold all the time. Circulation is better.
5. A real time chance to move through fight, flight and freeze (and even fawning and fitting in, if other people are around)
KNOWN BENEFITS OF COLD SHOWERS - The wim hoff method
Thousands of people from all over the world already incorporate cold showers into their daily routines. The main benefits reported by people who take cold showers regularly are listed below:
Reduced stress levels. Regularly taking cold showers imposes a small amount of stress on your body, which leads to a process called hardening. This means that your nervous system gradually gets used to handling moderate levels of stress. The hardening process helps you to keep a cool head, the next time you find yourself in a stressful situation.
Higher level of alertness. Cold showers wake your body up, inducing a higher state of alertness. The cold also stimulates you to take deeper breaths, decreasing the level of CO2 throughout the body, helping you concentrate. Cold showers thus keep you ready and focused throughout the day.
More robust immune response. Scientific studies have found that taking a cold shower increases the amount of white blood cells in your body. These blood cells protect your body against diseases. Researchers believe that this process is related to an increased metabolic rate, which stimulates the immune response.
Increased willpower. It takes a strong mind to endure the cold for extended periods of time. By incorporating cold showers into your daily routine, you are strengthening your willpower, which benefits many aspects of (your) daily life.
Weight loss. Research has shown that cold showers (and exposure to cold in general), in addition to increasing metabolic rate directly, stimulate the generation of brown fat. Brown fat is a specific type of fat tissue that in turn generates energy by burning calories. Cold showers, then, are an effective tool for people who are looking to lose a few pounds.
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Post by anne12 on Jan 19, 2021 8:39:45 GMT
Why you should relax your face If you CONSTANTLY have a tense face and furrowed brow, your system can think that you are being attacked by a lion. Heres what to do: www.youtube.com/watch?v=k_lBdRQmrcc |
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Post by anne12 on Feb 14, 2021 18:23:04 GMT
Intact Physical and Energetic Boundaries With intact boundaries, we feel our energetic bubble around us in three dimensions as we move through the world and interact with others. Though all boundaries are flexible, it’s helpful to imagine boundaries as a sphere. When you feel safe, your boundaries may feel permeable, expansive, and soft, while when you feel threatened or in conflict, your boundaries may feel tighter and more rigid – perhaps closer in. Both are intelligent responses to our need for boundaries and safety. Boundary Repair Reconnects Us With a Necessary Sense of Safety dianepooleheller.com/taming-trauma-boundary-rupture-and-repair/Ditte Marcher - building hope youtu.be/917S5ADKs1UWorking with boundaries: Push exercise with legs - SE exercise www.youtube.com/watch?v=2j1g5p_Ht-QArms - SE exercise Working with auto accident in SE therapy youtu.be/UFOL7eyz80Ywww.youtube.com/watch?v=4_dwYPfLwzsyoutu.be/2nkOB4iL4QoPlace your right hand out infront of you as if to defend yourself. This gives a sence of "stop, go away, back off". The Words can come later Now let your left hand come in as if you were making a space of boundarie infront of you. Imagine you are in a protective sfere. Feel around you where your energetic boundaries are. Do this in front of you, to the side, abowe you and behind you. Get a sence of what This space is like. How does IT feel in your Body ? Do you notise any sence of empowerment ? Does one direction feel safer than the others ? If one direction feel less safe you can bring in a competent protector. Imagine Them of the Edge of your spfere. See if that helps your spfere expand. This exercise can bring Up some boundary rupture that you dident know about. This is normal. Try to Say No, leave me alone, stay away. Any Words that comes to you are fine. You can Say Them out loud or Imagine your competent protector saying Them. Feel what happens in your Body and in your spfere of safety. Do you feel stronger, more secure ? Does the spfere Seem to expand ? If you get overwhelmed try Them out with someone you trust who can support you, someone who has your back. If you want to you can let the person put a supportive hand on your back Or get therapy with a somatic (attatchment) practisioner Do no harm, take no shit exercise meditation practise m.youtube.com/watch?v=C6chvht8l4s&feature=youtu.beJane Clapp - working with boundaries and physical space: www.youtube.com/watch?v=NAClBCMHQ9w, www.youtube.com/watch?v=zpYbZKtqNCg, www.youtube.com/watch?v=MZt2mpf6wY0, www.youtube.com/watch?v=8AkIhoVJmH0www.youtube.com/watch?v=RRf9lmPESqEyoutu.be/ZaoPY_8Km5QMy space exercise Stand up, pull your leg up and down while flexing your foot as if you are going to kick start a motercycle. Stand up and kick backward Stand up and kick forward Lean against a wall and push against the wall as if you are doing push-ups Six guided exercise videos by Bodynamic international: Skin Boundary Leg lift and kick Forward knee extension “my thing” Social Space, kick Deltoids; “This, Is, My Space.” Yarn Boundary www.bodynamic.com/elearning/boundaries-energy-management/ |
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Post by anne12 on Feb 24, 2021 7:24:23 GMT
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Post by anne12 on Feb 24, 2021 9:51:05 GMT
Your brilliant, wise, beautiful body and has a counterbalancing force to combat stress and anxiety called the parasympathetic response. That's Para as in Parachute. And this is the body's natural way of slowing down and creating a sense of calm and safety. So it works like this, If your brain thinks you're in a dangerous situation, your body triggers Flight, Fight, Freeze response. But, when the dangerous situation is resolved and your brain knows you're safe, your body then triggers this parasympathetic response, which is also sometimes called rest and digest. It’s called this because, as your body starts to relax and transitions from that Fight, Flight Freeze response, other systems in your body which had temporarily been switched off, like digestion, come back online and start functioning normally again. Your breathing automatically slows down, your immune system turns back on, and you’re able to relax, calm down, and your body has time to heal. www.youtube.com/watch?v=FPH5CFSmYEU |
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Post by anne12 on Feb 24, 2021 10:06:05 GMT
How to do Self Massage for Self Forgiveness with Special Guest Rachel Richards Do you dwell on the past? Are you stuck in a cycle of resentment and guilt? It's time to forgive yourself so that you can move on and enjoy life. Join Rachel in this easy self forgiveness self massage for the feet, calves, hips, hands, chest, pecs, shoulders, and head, with bonus stretches and acupressure points too help you forgive yourself and open yourself up to new ideas and possibilities. www.youtube.com/watch?v=FNBSel-NAb8www.youtube.com/watch?v=arCnYn3ZXkc |
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Post by anne12 on May 19, 2021 11:50:22 GMT
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Post by anne12 on May 20, 2021 11:00:56 GMT
If you are an empath, hsp or are having trouble with boundaries or grounding, putting and wearing a coat of oil on your skin as an extra layer of "skin" can be helpful. It also helps you to ground.
You can also just put the oil on the bottom of your feet.
You can put oil on your ears - IT helps to regulate the nerveussystem
The oil can be organic sesame which is also tridochic.
In Ayurveda there are 3 doshas or different types of imbalance of elements within the body. Tri dochic means it's good for balancing all 3 types.
A SE yoga teacher
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Post by anne12 on May 20, 2021 17:40:37 GMT
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Post by anne12 on May 23, 2021 8:24:55 GMT
The energy of trauma tends to sit in the joints, especially the large joints. E.g. in your ankle and foot - no matter what, it's always a good idea to get a doctor to check and do what the doctors can do.
Your ankles may be due to trauma energy.
At the same time, it can be nice to support the physical body physically, eg. with fish oil or ginger / turmeric that are good for joint function / "lubrication" of joints and anti-inflammatory measures.
You can support your joints with daily supplementation of ginger, 1 squeezed lemon in a glass of lukewarm water on an empty stomach in the morning and do yoga / do the water tank exercise, eat lots of greens, and keep coffee / meat / alcohol intake in limited amount (they are all 3 very acid-forming, just like negative thoughts are).
Your body may have other needs, so it is ALWAYS good to ask the body, what it wants 💖
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Post by anne12 on May 25, 2021 15:06:05 GMT
Is it possible to regulate the nerveussystem just by going for a walk ?
Yes! But you have to FEEL your legs when you are walking and/or your arms.
An se/attachment therapist
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Post by anne12 on May 27, 2021 6:54:36 GMT
Grounding technique and stress relief exercise
Hold both of your thumbs on your kidney meridian point under your foot and massage gently for 5-10 min and it can give you instant grounding
Also a good tool for when you are getting nerveus, when you are having a difficult conversation ect.
It will also make you sleep better
(It's the point in the middle right under your foot balms)
An female attatchment, SE, ect therapist
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Post by anne12 on Jun 4, 2021 8:13:14 GMT
Correct tounge posture is when the is pressed up to the roof of the mouth and back to the soft palate.
The posture keeps shoulders back, cervical spine straight, head tilt slightly canted down.
In this upright forward looking posture the airway is supported, and most importantly the central nerveussystem is firing correctly
By holding your thouge to the roof of your mouth you support your central nerveussystem
Do you or anyone around you suffer from forward head posture ?
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