Resourcing

For this practice you will need a coregeous ball, if you do not have one you can use a rolled up towel.

You’ll be powerfully influencing the vagus nerve through the diaphragm, heart and gut.

PLEASE NOTE: If you have IBS, endo, gut issues or you are on your bleed you can either leave the gut area or you can move the ball to the sides to where it may be more comfortable.

This practice is powerful to do first thing in the morning, before you have eaten anything (especially in the gut area)

Gut aside, practice this in the evening as a way to turn off and brush the stresses of the day aside.

You can also do this as a transition practice throughout your day.

Doing this over the heart space is exceptionally good for panic attacks, anxiety and PTSD. (This is my absolute go to!)

The video below is training of the 2nd Brain Reset - in this video I am fully regulated before, throughout and after demonstrating this.

This next video comes with a warning as I am in full anxiety and in PTSD, this is the same practice above only this time I wanted to demonstrate what I do when C-PTSD takes over and what I do to regulate myself again. Along with this practice I journaled and completed vagus breathwork.

 

This practice helps to embody safety, regulate the body as well as starts to promote proprioception which is important for you to feel your body and where and how you are oriented.

Proprioception is a continuous loop of feedback going back and forth between sensory receptors throughout your body and the nervous system.

So this is the body meditation.

This is the key practice for really tuning into and being connected to your body and the felt sense. You are going to be scanning either your entire body or specific organs within your body, and what you are looking for is the arising sensations moment to moment. So a sensation is – is it warm or is it cool, is it fluttering, is it sharp, is it contracting, is it expanding, is it hard, is it soft, is it bubbling, is it rushing. Those are sensations.

This practice is key and foundational for coming out of numbness and back into the body and the bodies wisdom.

You’ll be invited to feel for the sensations and you are going to speak the sensation you feel and the location you feel it in. The longer you do this, the deeper you will be able to feel and focus on the felt sense at any time.

When you are speaking the sensations, occasionally you will experience a strong emotion or a strong thought pattern. It is ok to speak the emotion or to speak the thought pattern, but then go back to scanning for the sensations. It is like emotion or thought or vision and then always come back to sensation. So keep grounding yourself into the sensation.

This practice allows you to distinguish how a yes feels to you and how a no feels to you, if this is done daily you'll be able to create healthy boundaries for yourself.

 
 

This is the grounded hip and pelvis exercise this comes from Taoism. Inhale from deep within the earth and bring that deep, rich earth energy all the way up to your pelvis. And then you're going to exhale and cycle it down back into the deep Earth, inhale with your other hip, you're going to bring this deep earth energy all the way up, and then exhale, bring it all the way down into the earth.

Walk through nature, or if you want you can stomp. Allow the energy to come down your legs and out through your feet into the earth, it really grounds you and makes you feel present. It takes any of the excess energy that's causing chaos in your body out of your system.