214.self-regulate-co-regulate.pdf

214.self-regulate-co-regulate.pdf
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$Grounding exercises for nervous system self and co regulation N\\A MS wwe Ven$

Self regulation 's a term for how we regulate our own nervous system,
whereas co-regulation refers to 2 or more people supporting each other
in teguiating their nervous system in shared activities.

Something cool about self and co requlation is that through the effect of
the electromagnetic field of the body and probably other systems too, our
stale of nervous system influences those around us.

Stress has a substantial impact on our mental and physical health. Many
of us have to demystify and sort through a lifetime of programming that
mate it taboo to admit our stress and emotional responses to it, let alore
care for our selves.

Stress can push us out of our bodies, numbness and quickening beween
inputs and reactions can be examples of this.

The more fully embodied ourselves :he more access we have to our senses
and naturally vast intelligence.

Tricks for getting back in our bodies and
maintaining emotional sovereignty:

© focus on the sensations on the surface of your skin on the left side of
your body. Maybe a breeze, fabric and/or temperature. Exend your
awareness through that sensation as far in this direction as comfortable.
Repeat this exercise to the right, the hack side of your body and the front
of your body. Also the tops of your head, feet and shoulders. Sense in
this way into the soles of your ‘eet. Bring to mind those in your life, alive
and or philosophically, friends, authors ete. who have your back,

© pat down legs and arms energetically. No need to be super hard but
with enough pressure to feel blood flow stimulation. Go from toes and
fingers to shoulders and bck until you fee. more present. We might not
foal a big change the first several times we try this, but it’s still working.

© tense and relax muscles one muscle group at a time starting at the

feet ard traveling to the face. Tense and relax each muscle group three
times before moving 1o the next.

© inhale lifting spine tall from the top of the head. Exhale and keep the

lergth but let all else relax. allow the bones to go with gravity. Particularly
let the sacrum and tale bone be heavy. Let the pelvis tilt forward as if it
were a bowl of water spilling onto the floor before you.

© imagine having a tail that balances you in space like a cat. Or a

kangaroo tail :hat creates contact with the ground and holds you up. it
can feel sily but it can also be very balancing!

© ‘relax feet and {eel as if you have roots pulling up nutrients from deep

underground. breath that into the belly. picture the aspect of mountain
that speaks to you most and breathe that into your pelvis /belly.

©& picture the aspect of water that speaks most :o you and breath that

into your heart. feel the breath travel, circulating that earth energy
through the body.

© picture the aspect of sky that most speaks to you and breath that into
your mind and head.

© if an interaction feels like it is tugging at you, crowds, apprehension,

insult or compliment, picture that sensation and energy dropping to the
ground outside of yoursel/ between you and any person/s stimulating
your nervous system. Doing a breathing exercise with this visual may
help.

| Tike to try each of these on, feeling for those which I most connect fo.
Focusing on one visualization and one physical/breath exercise and
practicing them regularly, perhaps as a morning routine, helps build a
personal language between mind and tody. In this way in a scenarso that
hijacks our nervous system, the exercise shows up quicker and can help
hold space for us in a stronger wav. The idea is not to push away or cage
the feelings but to slow them down and find greater agency for ourselves
in navigating them and their impact on our bodies and minds.

Wishing you tendemess and resilience.

Grounding exercises for nervous system
self and co regulation

N\A
MS wwe

Ven
Self regulation 's a term for how we regulate our own nervous system,
whereas co-regulation refers to 2 or more people supporting each other
in teguiating their nervous system in shared activities.

Something cool about self and co requlation is that through the effect of
the electromagnetic field of the body and probably other systems too, our
stale of nervous system influences those around us.

Stress has a substantial impact on our mental and physical health. Many
of us have to demystify and sort through a lifetime of programming that
mate it taboo to admit our stress and emotional responses to it, let alore
care for our selves.

Stress can push us out of our bodies, numbness and quickening beween
inputs and reactions can be examples of this.

The more fully embodied ourselves :he more access we have to our senses
and naturally vast intelligence.

Tricks for getting back in our bodies and
maintaining emotional sovereignty:

© focus on the sensations on the surface of your skin on the left side of
your body. Maybe a breeze, fabric and/or temperature. Exend your
awareness through that sensation as far in this direction as comfortable.
Repeat this exercise to the right, the hack side of your body and the front
of your body. Also the tops of your head, feet and shoulders. Sense in
this way into the soles of your ‘eet. Bring to mind those in your life, alive
and or philosophically, friends, authors ete. who have your back,

© pat down legs and arms energetically. No need to be super hard but
with enough pressure to feel blood flow stimulation. Go from toes and
fingers to shoulders and bck until you fee. more present. We might not
foal a big change the first several times we try this, but it’s still working.
© tense and relax muscles one muscle group at a time starting at the

feet ard traveling to the face. Tense and relax each muscle group three
times before moving 1o the next.

© inhale lifting spine tall from the top of the head. Exhale and keep the

lergth but let all else relax. allow the bones to go with gravity. Particularly
let the sacrum and tale bone be heavy. Let the pelvis tilt forward as if it
were a bowl of water spilling onto the floor before you.

© imagine having a tail that balances you in space like a cat. Or a

kangaroo tail :hat creates contact with the ground and holds you up. it
can feel sily but it can also be very balancing!

© ‘relax feet and {eel as if you have roots pulling up nutrients from deep

underground. breath that into the belly. picture the aspect of mountain
that speaks to you most and breathe that into your pelvis /belly.

©& picture the aspect of water that speaks most :o you and breath that

into your heart. feel the breath travel, circulating that earth energy
through the body.

© picture the aspect of sky that most speaks to you and breath that into
your mind and head.

© if an interaction feels like it is tugging at you, crowds, apprehension,

insult or compliment, picture that sensation and energy dropping to the
ground outside of yoursel/ between you and any person/s stimulating
your nervous system. Doing a breathing exercise with this visual may
help.
| Tike to try each of these on, feeling for those which I most connect fo.
Focusing on one visualization and one physical/breath exercise and
practicing them regularly, perhaps as a morning routine, helps build a
personal language between mind and tody. In this way in a scenarso that
hijacks our nervous system, the exercise shows up quicker and can help
hold space for us in a stronger wav. The idea is not to push away or cage
the feelings but to slow them down and find greater agency for ourselves
in navigating them and their impact on our bodies and minds.

Wishing you tendemess and resilience.