Fortify Yourself. Self-Regulate.

This is one example of the kind of guided meditations I lead my patients in during clinical sessions. It is a simple way to begin the settling and embodiment process for those not used to relating to their body. It’s also the place to start when learning to self-regulate.

Self-regulation is a term used by the field of affective neuroscience to describe an individual’s ability to consciously and unconsciously manage and modify arousal states. It describes an the ongoing process of finding an equilibrium of the whole in the face of change. Learning how to self-regulate is fundamental to the manifestation and maintenance of health over time. The foundation of self-regulation is embodiment. The only way to begin learning how to be embodied is by developing a relationship with the body. This is done through finding the body in space and being present with the changes happening on a physiological level without expectation or judgment, but rather with an ever expanding sense of curiosity. Another word for this is mindfulness.

Cyclical Thoughts and Feelings: Throw Them Out

 

Thank you to David Hatfield for introducing me to this exercise. 

We often get stuck in cyclical thoughts and feelings, which take us away from living our lives.

This is a simple exercise to help manage cyclical thoughts and/or feelings: 

Exercise:

1. Consciously become aware of a cyclical thought/feeling you are having or have been having recently.
2. Name it. Get a good sense of the puzzle you are trying to solve in your head and how it makes you feel overall.
3. Figure out what part of your body this thought/feeling affects the most. It may be your head or it may be something like a tension, constriction, or heaviness somewhere else in your body.
4. When you know where it’s located, give it a shape, a texture, and a color. Don’t think too hard about this, just the first thing that comes to mind.