Orienting Practice: How To Bring Safety To Your Nervous System
ฝัง
- เผยแพร่เมื่อ 12 พ.ย. 2024
- Enjoy this simple but powerful way to calm your nervous system. It's helpful to "orient" to your environment when you're feeling stressed, scattered or scared. I'll guide you through a 8-minute practiced based on Peter Levine's Somatic Experiencing work. I adapt the language for people recovering from chronic pain, fatigue, anxiety and other mind-body symptoms, called Mind-Body Syndrome (MBS) or Tension Myositis Syndrome (TMS).
You can learn how to recover from stress-related symptoms on my website:
www.rebeccatol...
Sign up for a free somatic tracking meditation here: www.rebeccatol....
Try a short somatic tracking meditation on my blog: www.rebeccatol...
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#somatichealing #somaticexperiencing #nervoussystemregulation
WONDERFUL! I had no idea I was so "outside" my body! It only took *moments* and I noticed things in my body that wanted me attention....then pains disappeared, my breath naturally fell into a healthy rhythm, and I suddenly felt so supported, by my chair! ...a Heartfelt thank you! ✨💜✨ Namaste to you!
Wow! Orienting is clearly a supportive practice for you, one you can use anytime you're feeling disconnected from your body. I'm so glad to hear this! You're most welcome! 💝
Thank you Miss, it was helpful
This is brilliant. Connecting with “the ground”. If we weren’t held by the ground and if we weren’t breathing we wouldn’t have anything else going on. Nice neutral vantage point! I love this - thank you!
Thank you and beautifully said! Weaving grounding and orienting into your day can be so powerful. It really calms me down. Enjoy! xo
This is so lovely. You have a nice calm presence. It calmed & centered me . Thank you.
You are so welcome! Orienting is an excellent practice to weave into your everyday life. ❤
This is great. Holding two points of focus on the body really helps to stay present.
Yes, exactly Stuart! So glad it's helpful for you.
Fantastic.. My morning ritual
What a perfect way to start the day by orienting to your body and environment. I'm glad you're weaving this practice into your mornings!
Thank you, this was awesome! It helps my cognitive brain give my emotional brain a chance to process things.
Beautifully expressed! So glad it's helpful for you. I find orienting helpful to manage stress everyday!
Would love if you could do more practices like this! Or point us in the direction of some other stuff we can do to calm the nervous system
Thanks for letting me know Lisa! I'll look at offering more calming practices on my channel. I also share some great audio meditations through my blog and website! You can try a somatic tracking practice on this blogpost: www.rebeccatolin.com/blog/somatic-tracking
And a longer one when you sign up here: www.rebeccatolin.com/newsletter
Qigong is a wonderful practice to calm the nervous system. Just youtube "qigong relax" or any other word you'd like help with mentally or physically.
I do this every day. Thank you. Love your work :)
Ooh, fantastic! I'm so glad to hear that! Orienting helps me everyday too.
Great video Rebecca, I can’t believe I haven’t seen this one till now !
Glad you found it, Eric! It's a very soothing practice for the nervous system. 🙂❤
@@rebeccatolinmind-bodycoach yeah :)
I heard you talking about the five F,s , they are great too, in understanding what keeps the symptoms going
@@ezza1236 Stay away from those f-words Eric! I find that fighting, fearing or fixing the symptoms tends to make them worse. It's the old adage, what we resist persists. And what we feel, we heal. 🥰
Hi Rebecca, thanks for this practice and for the useful content you share. Can we also use this "Orienting Practice" when we want to anchor ourselves in ventral vagal (parasympathetic)? Thanks, Mitchell
You're so welcome, Mitchell! Absolutely, orienting is a wonderful practice to anchor yourself in ventral vagal. It can help move you up the ladder whether you're in freeze or fight/flight. Hope that helps!
I see how this could be good for some but I don't find what you say is more comforting ie the breath. I get very anxious over my breath.
Hi Ali, Then you want to honor that. If tuning into the breath makes you anxious, I'd recommend backing off and finding another point of focus that brings soothing. For instance, slowly looking around you or listening to sounds in your environment. The key is to tune into your own nervous system and see what you need in the moment!
Thank you💜 this video was very helpful, it calmed my body and mind💜
Thanks for letting me know Heidi! It's a great practice to incorporate throughout the day.
Very helpful!
I hope you do more of these!
Love,
Thank you Cecilia! This is a great one to do everyday, and certainly anytime your nervous system is revved up. I'll think about other videos I can make! ;-)
@@rebeccatolinmind-bodycoach Absolutely! Warm cheers
@@ceciliamac4283 Warm cheers back to you!
Thank you 🙏
Anytime! 😊
Thanks!
You're most welcome!
Thank you. Relaxing healing practice.
So glad you enjoyed it!
@@rebeccatolinmind-bodycoach :) th-cam.com/video/S9FhXmps5Hc/w-d-xo.html it really works! This, plus tapping are high on my nervous system calming list now. Thx again
@@PurrrltheCat I love that you made a video from your point of view! It relaxed me just to watch it. Pretty ocean view! Yes, this orienting technique REALLY works and I'm so glad you're enjoying it with your tapping. I have an eyes closed practice that's really calming and healing too. You can sign up for that free somatic tracking meditation here if you like: www.rebeccatolin.com/newsletter
Hi Rebecca,
First of all, thank you for your generosity sharing your experience an tools in order to help others. I am now 15 months in the long COVID journey, familiar with the mind body approach for the last 4 months and convinced this is the only way out, although not yet finding noticeable and steady improvement. One of my main questions has to do with somatic tracking when it comes to fatigue. In my case, fatigue means that, at times, even listening to sounds hurts (just wondering if that is the type of fatigue you also experienced) which makes it kind of challenging to listen to a record in order to do the exercise. Would you still recommend doing it at those times (specially when opening my eyes in the morning and feeling like I cannot move from bed), can it still be helpful to approach that kind of fatigue or would you recommend something different? Sending huge gratitude to you from Barcelona 🙏
You're most welcome Paula! I'm so glad you know this is your way out of Long Covid! Great questions. Typically, you want to gently challenge your triggers without overwhelming yourself. You might try somatic tracking without listening to a recording when you are so symptomatic. You can also try humming or tapping, gentle ways of stimulating your body. Cool water can be helpful for when you can get up. I have a 22-page Free from Fatigue guide on this in my Be Your Own Medicine course! I only teach it once or twice a year and we're in registration now, if you're interested. Many people with Long Covid have experienced great strides through the course! We'd love to support you in your recovery. 💖www.rebeccatolin.com/course
@@rebeccatolinmind-bodycoach I love that you have a flexible approach that allows people to go at their own pace and tailor their healing journey to what works for them. SO refreshing after so many rigid practitioners for whom it's "My way or the highway."
Is orienting considered self regulation or just self soothing ? I ask cuz I see many nervous system experts say it’s not always good to regulate .
Hi there, Orienting will often bring balance and calming. It's a very natural process to focus on our senses and can help with either fight-flight or freeze for many people!
I have a really scattered energy and I find it very hard to sit still and/or relax. I just started a new job in a completely new field and i have lots of anxiety around that. I'd like to try this but it's gonna be difficult given that i don't want to do things that stop me from moving or daydreaming 😬
Hi Nicole, That is your body's wisdom in trying to make you feel safe in an anxious time. If you find movement and daydreaming helpful, it's okay. But see if you can bring in these concepts too. For instance, you can "orient" while standing and looking around the room. Just start bringing some body awareness to where you touch the surface, even if you're moving. Does that make sense?
@@rebeccatolinmind-bodycoach yes! Thank you. I'll try.
@@Nicole-ld6ev My pleasure! Let me know how it goes. You might also consider doing some expressive writing, basically venting your worries onto the page, followed up by the understandings/lessons you have about the situation and then doing something calming. ❤️
I was like that too at one phase of my recovery - and I NEVER liked mindfulness. I found Chi Gong the best form of meditation as it's a gently moving kind of meditation that's very somatic, and moves energy through the body. The gentle movements seems to calm my nervous system better than sitting meditations, and I could go from highly stressed to calm, peaceful, and remarkably silent in my mind in 10 minutes - bliss! You can move AND daydream if you want, but for me it felt like dancing with the wind and the waves and I could be completely in the moment, and in my senses. We all need to find what works for us, something Rebecca emphasizes. Later, I found guided meditations, yoga nidra, and somatic tracking videos like this wonderfully helpful. I also found shaking and dancing wonderful for easing pain, stress, fatigue, and trauma. My body taught ME the technique, but it turns out it's universal practice used by shamanic cultures round the world. James S. Gordon, a trauma counselor, teaches a version on his site. If you like movement - and day dreaming - "Dream Dancing" as I dubbed it became my best healing practice. Best of luck and you're in good hands here! Rebecca's videos are inspirational.
How do we ‘ let go’ of what we notice? I can sense The awareness but I can’t let go and that is frustrating. Any advice on letting go? Thank you for your help
Hello! What is it that you want to let go? When we try to force something to go, it often leads to frustration and symptoms. So it's best to notice and accept. Sometimes, we can allow our muscles and resistance to release but we don't want to force it. I hope that helps!
Unbelievably annoying with advertising break mid practice.
Oh no! That's a pity that TH-cam puts in those adverts. I don't think it's anything I can control but hope you enjoy the practice anyway!