When our body moves out of the present moment we are often moving into trauma memories, dissociating, or freezing for fear of the past or the future. Our body will experience a disconnect with the present moment.
These simple resources will help the nervous system recognize, “I am here. I am safe enough in this moment.”
- Grounding – helps us know where our physical body is at this exact moment * When in a trauma moment our feet can feel like they are floating, unstable, a numbness to our feet and body * To truly feel your feet on the floor takes effort because we need to concentrate on each part of our foot touching the ground, bringing us to a very present practice * The most simple exercise is simply clenching our toes while breathing in and unclenching your toes while breathing out. * Doing this outside on grass is especially beneficial as it helps lower our cortisol levels.
Orienting – helps locate ourselves in time and space – signaling safety in present moment or coming back to the present if we find we are dissociating * Take a moment to look around and name (out loud if possible) 5 things you see specifically, I see a red chair, a brown book * Four things you can touch (out loud if possible) I feel this smooth counter, the lines of molding on the chair rail * Three things you can hear (out loud if possible) I hear the bird chirping, the ticking of the clock. * Two things you can smell. I smell the food cooking, the strawberry candle. * One thing you can taste (this one is harder for sure. Keeping mints in your pocket can help ground you quickly with all 5 senses)
Resourcing – helps us learn/know what brings us comfort, personal agency or capacity to care for ourselves (empowerment) *these are resources that are internal or external that bring us back to a place of safety and calm * external resources – a weighted blanket, a cup of hot tea, a pet, a friend, a poem or song * whatever will bring you strength * internal resources – reminding yourself of personal strengths and traits, a memory of a wise person, a mantra, a memorized quote * picturing a bigger self whispering to yourself stronger, confident words of encouragement * a safe place – picture yourself in a place of safety ** The idea behind resourcing is training our brain to remember that even in moments of distress, pain or anxiety is not the ONLY thing present; safety and comfort still exist.**
You are your own best resource. Practice brings change.
Allow yourself the time to build this toolbox of safety always within your reach. The more you practice the stronger you become.
If you would like help training your body to become a place of strength please reach out for a discovery call …could I be someone to walk alongside you ?
