Somatic Exercises for Nervous System Regulation | 15 Min Guided
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- Опубликовано: 30 июл 2023
- For a free version without ads please go to www.beingwellgrounded.com. Join me as I guide you through this deep somatic and nervous system regulation practice, which uses co-regulation and interoception (your sense of your own body’s signals) as foundational principles. Interoception is one of the lesser-known senses of the body, and interoceptive exercises have been shown in studies to decrease anxiety and improve emotional regulation. It is a rapidly growing area of study in neuroscience and psychology research.
By regularly incorporating these guided practices into your weekly or daily routine, you will grow in mindfulness of your own body's signals, sleep more deeply, have improved anxiety relief, and a decrease in IBS (irritable bowel syndrome) symptoms and chronic pain. You will feel safer in your body and therefore reduce the physiological and psychological impact of trauma. As part of a self-care routine, these guided exercises are essential for mental health and overall wellness.
In this 15 minute exercise, you will focus on your:
- Shoulders & hip bones
- Kidneys & adrenal glands - Possibly interrupting the stress response signaling system, per Kathy Kain, the founder of this work.
- Brainstem - Our hyper-vigilance system - we rotate our heads to scan constantly for danger. When this relaxes, we are better able to settle per Kathy Kain.
- Ankles - For a sense of grounding per Stephen Terrell.
These guided videos are adapted from a body-based trauma healing therapy originally developed by Kathy Kain (Somatic Practice) and later added to by Stephen Terrell (Transforming Touch). They are leaders in the field of developmental/childhood trauma and co-authors of the book, Nurturing Resilience. Their work draws from John Bowlby’s attachment theory and traumatic stress research. It involves a relational approach to building interoception. Kathy and Steve have both given their generous permission to share this work with you.
The content on this channel is for informational and entertainment purposes only and is not intended to replace mental health or medical treatment. While I am a licensed professional counselor, my expressed views or any other views presented on this channel should not be taken as psychiatric or medical advice. My videos and interactions with viewers do not constitute a therapist-client or physician-client relationship. Always consult your therapist or physician before making any mental or physical health decisions. In my therapy practice, I use these regulation practices alongside traditional, talk-based, psychotherapy. I am also a Somatic Experiencing Practitioner (Peter Levine), and trained in Francine Shapiro’s EMDR. The Window of Tolerance and Hand Model of the Brain are concepts from Daniel Siegel (Interpersonal Neurobiology). I’m deeply anchored in my faith in Jesus Christ also enjoy knowing and working with people of all faith/non-faith backgrounds.
If you or someone you know is struggling or in crisis (suicide, mental health, and/or substance abuse) a trained crisis counselor is available 24/7 at the 988 Suicide and Crisis Lifeline:
- Call or Text [988](tel:988)
- Chat [988lifeline.org](988lifeline.org/)
If you have a domestic violence crisis:
- Text “Start” to 88788
- *[Call 1.800.799.SAFE (7233)](tel:1.800.799.7233)*
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Copyright Being Well Grounded, LLC
Hello! 🙋🏻♀ For a free version of this without ad interruptions, please visit: www.beingwellgrounded.com/
Thank you.
@@DeniseRobineau You’re welcome!
thank you Eunia! I was just about to say this was SO relaxing except for the advertisement part way through LOL. Really appreciate this uninterrupted link :)
@@manupoo05 I’m so glad you’re able to make use of the link, and that you’re enjoying the practice! Thanks for letting me know! ❤️
OMG!!!! I don’t know what it is with you, your voice or exercise, but my right shoulder and arm started shaking at the very beginning throughout most of the video. Halfway through I started tapping on my upper body. Then tears started to form and roll down my checks. This is the second time using this same video that I’ve had a release like this. You are amazing. I just breathed and watched your video. You’re literally helping me to destress. Thank you!!!
ukpeanutartist, I just got chills (the good kind 😅) from your comment. This is so amazing and encouraging. I’m truly honored to be a part of your journey and excited to see what increased nervous system regulation will continue to do for you 🎉. Thank you so much for letting me know, and please feel free to keep me updated on what you’re noticing if you’d like. 🙏🏼
This was so grounding and relaxing! Wonderful meditation. Thank you!
You are very welcome! Thank you for letting me know! 🥰
Hey Eunia! This is an incredible practice! I started falling asleep in the first few minutes. I feel so relaxed after that!
Hi! Thanks so much for letting me know. I'm very glad you enjoyed it and found it helpful!
I feel deeply calm and nourished. Thank you 🙏🏻
I’m grateful it helped. Thank you for letting me know. ❤️🙏🏼
Thank you very much Eunia Lee, very gentle practice I enjoyed - Greetings from Marbella, Spain 🙃
You are very welcome. Wow all the way from Spain 🇪🇸😍. I’m so glad you enjoyed it. ❤
First time and really enjoyed it. I have to admit it made me a teeny bit anxious and I'm not sure why. My adrenals think they are on fire! I didn't even know where they were until now. Will listen to more of your videos and will also try this one again. Best wishes and thank you
Hello! I’m so glad you enjoyed it. A guess at the anxiety is that it could be that your body might have started to feel a little safer, and could have started to let go of a freeze response, hence giving you a bit more access to fight flight energy. We can stay curious about that. Feel free to update me on your progress. Thank you for your comment!
That was so beautiful thank you, so generous of you ❤
You are very welcome. Thank you for letting me know. I hope this practice brings you a lot of rest and ease. ❤️🙏🏼
@@beingwellgrounded Much needed in this world 😔❤️
Yes, I agree 😔💕
Fabulous.
I’m so glad you liked it. Thank you for letting me know! 🙏🏼💛
Good stuff!
I’m so glad you enjoyed it!
Beautiful meditation,thank you❤
I’m so glad you enjoyed it! You’re very welcome. Thank you for letting me know! ❤️
Super relaxing wowow ❤
So happy to hear t! Thank you for letting me know! ❤️
Great except the annoying ad half way through - right in the thick of relaxation. Huge distraction!
Ugh I’m so sorry about the annoying distraction right in the thick of relaxation! ☹️😔 I wish I could remove ads but I have no option until my channel reaches a threshold required by RUclips. In the meantime, here’s my website where you can use all the free videos without ads: www.beingwellgrounded.com/ Also, any video under 8 mins won’t have ads: ruclips.net/video/7bXQw4uAp6M/видео.htmlsi=T2GOFRNz2kA9ilwe. Thank you for commenting! 🌼
whoa the ad was unexpected. very relaxing voice and choice of words in general though
@@abundanthouseplants thank you for letting me know! I hope to be given control of the ads one day, hopefully sooner than later. In the meantime, here are the free videos without ads: www.beingwellgrounded.com/ 🪴
The ad ruined it for me too
@@reami5tarz hello, I’m so sorry about that. One day I shall have control over my channel. Until then, please feel free to use the free videos here: www.beingwellgrounded.com/
I have terrible anxiety, sometimes panic attacks and get in fight or flight mode a lot. This video helped me relaxe I almost fell asleep. Felt a bit anxious trough it but I put my trust into you and continued relaxing. Thank you! Can you tell me if this will help me ease the pain I feel when i wake up? Every morning my lungs hurt, my legs,arms,ankles hurt so much as if I was clenching them the whole night
Hello! I’m thankful this video helped you relax. I’m so sorry to hear how much anxiety, panic, and pain you’ve been dealing with. As long as you’ve also been seen by a doctor who finds no other reason for the pain, then yes, if you continue to use these videos, you should experience an overall decrease in all the symptoms you mentioned. Please feel free to keep me updated on anything else you notice along the way. I feel hopeful and excited for you to start finding some relief🙏🏼. Thank you so much for your question. 💛
Wow, this was different. I’m guessing you removed whatever ad people were complaining about because it didn’t happen with me. I actually started sweating when I started noticing my kidneys/adrenals. Is that normal? I’m going to continue this a few more times to try and notice other reactions. Thank you very much!
Hello! You are very welcome! 🤗 I’m so glad no ads popped up for you. No, I won’t be given the ability to remove ads until my channel receives a certain number of watch hours..So they may still pop up. Here’s the free, ad-less version: www.beingwellgrounded.com/ And wow! I’m excited for you that you started sweating. That’s one of the many various responses you can have as your body moves into feeling safer. Thank you so much for sharing! And please feel free to continue sharing what you notice if you’d like. 💛
Thank you for this.❤ I was completely captivated. I wanted to stay there longer. I feel calm and connected.😊
That was good stuff. My question is when I did the first part of the exercise my right shoulder started hurting and a tear fell out of my left eye was it closed. I wasn’t leaning any sort of way. It just happened out of nowhere.
Hello! That’s pretty cool! Does the shoulder pain feel bearable? It’s so interesting how our bodies hold onto things and are able to release them with just a little bit of support. A theory is that your body was able to feel safe enough to work through something and to access some vulnerable emotions. Let’s stay curious! Thanks so much for your question and feel free to keep me posted and to ask anything else as it comes up for you.
Love it! Yes it was… was so crazy that the year just happened … it did feel like an immediate release … I could breathe well afterwards & slept amazingly
Woah!! I love that so much 🎉. Yes, breathing more easily and sleeping better - sounds like your body is less braced and moving toward increased regulation. So very cool. Thanks so much for sharing! ❤❤
Hlo mam does it works in case of emotional numbness and dpdr ?
Hello! Thank you for your question. Yes it will. Emotional numbness and dpdr are some ways our bodies and minds automatically respond to not feeling safe. You may have some increased anxiety as your body starts to feel safer. If this anxiety lasts longer than 2-4 days, I would use less frequently or stick to the shorter versions. Please let me know if you have any other questions. 🙏🏼
This is really nice and calming but would have loved a much softer voice throughout the meditation.
Thank you so much for this feedback! 🙏🏼
I did this and after brain stem, my arms tensed up a ton! I had to lift them to relieve it several times Legs too. It was almost uncomfortable. Is this normal? I left another comment but its gone 😢
Hello! Nice to hear from you again. FYI your other comment is under the 8 min video 😊.
A theory when the arms and/or legs engage by shaking or stiffening is that you are starting to gain access to fight/flight energy which your body had shut down when it went into freeze. I’m curious whether you notice any increase of anxiety during the day now that you’ve been using these videos? And if the heightened anxiety lasts longer than 4 days, I’d decrease the frequency/length of use and then re-evaluate. I’ll be releasing a 15 minute version without the brain stem next. I’ll be curious what you notice using that one. Feel free to let me know. Thanks for asking your question!
Thank you. I did this naked in bed. And now feel more at ease and safe in my body
I’m so glad it was helpful! Thank you for letting me know. 💛
Feel asleep. Perfect voice for this. Such a shame about the ad half way, if it wasnt for that i think id be knocked out for hours 😂
Oh nooo! That is such a shame about the ad. One day (hopefully soon), I’ll be able to control the ads. Till then, enjoy the free videos here: www.beingwellgrounded.com/ . Thank you so much for your feedback!
I will absolutely look into that and thankyou for bringing peace into this world. True blessing finding your work 🙏
@@happydays1384 you’re very welcome. 💛 I’m grateful for my instructors for generously giving me permission to adapt and share their work.
My left shoulder started shaking while focusing on the left Adrenalin gland
Wow. That is great. Shaking is common. If you have any unpleasant effects lasting longer than 2-4 days, I would decrease the frequency of your practice. For example, if you were practicing daily, and you began having greater anxiety, taking several days off before starting again. I’m excited for what you might start to experience over time with increased regulation. For some more information, please see www.beingwellgrounded.com/ and feel free to keep me updated if you’d like.
I don't feel anything by any grounding practice or meditation. Instead it is so hard for me to visualize what is being said and feel the body parts. I feel anger after listening to this
I’m so sorry to hear that it’s so hard for you to have a sense of your own body. I can see how discouraging and frustrating it would be. I wonder about maybe starting with pressing your feet into the ground, and seeing what that’s like?
Try dancing for real, like with music….this is so mental, no music guiding your soul….sounds like a pilates class….
@@cayofitness Music and dancing are wonderful and have their own benefits. This practice takes a different approach in order to grow the relaxation capacity of our nervous system and body. Thanks for your comment!
Hearing a loud ad all of a sudden 4 minutes in when trying to relax is very counterproductive. I was just starting to feel less anxious and then got jolted up and activated. Seems like it would be a nice practice but I’m stopping it because I’m worried another ad will startle me
Ugh! I’m so sorry that happened. Yes, I absolutely agree. Very counterproductive. I have no option to remove them until I’m a bigger channel. If you’d like a free version without ads: www.beingwellgrounded.com/ Also, videos less than 8 minutes won’t have ads: ruclips.net/video/7bXQw4uAp6M/видео.htmlsi=BXK2vos0a2ISQcSd. Thanks for commenting! 🙏🏼💛
I'm so over the ads also.
Yes me too 😔. So sorry about the jarring interruptions. RUclips won’t let me remove mid-video ads until I’m a bigger channel. If you’d like to try the practice for free without ads: www.beingwellgrounded.com/ 🙏🏼🌸
Try youtube premium .... no ads will pop up ..... I'm so happy I did
A shame that you don't demonstrate with your own body how to do this.
Who the h. Knows where the adrenal gland is to guide himself? ☹️
Thanks though
Hello! Thank you so much for your comment. Ah, yes, this is a very good point. I will think about how to address this better. For now - if you’re upright, the adrenal glands sit like hats on top of each kidney, which are located between your hipbone and ribcage on the right and left sides, closer to your back. Hope this helps somewhat. Thank you again. 💛