1. Link To The Program:
Link: https://traumahealingaccelerated.mykajabi.com/library
2. Introduction:
A. The 5 Agreements:
a. We agree to be present to our best degree possible and for that to be good enough (for today):
b. We will not hold ourselves to the standard of perfectionism, we will simply start with what we can do right now:
c. We agree to personal responsibility:
- We are each responsible for the energy we bring to the group and responsible for our reactions.
- There is no space here for blaming others for our problems, our moods, or our reactions.
- There is no space here for saving others from their problems, moods, or reactions.
- We each agree to be responsible for ourselves, our experiences, and our journey.
d. We agree to keep this a safe space for everyone:
- We do this by staying in the present moment and sharing what sensations we are noticing right now in our bodies.
- We agree to stay out of the past and its stories in order to keep this a safe space for everyone.
e. We agree to take direction and not give advice. We are here to learn:
3. Week 2:
A. Day 8 (04/18/23) @9am: Having Your Back:
a. Watch “Day 8”: Having Your Back: Link
- best way to have a felt sense of support for our body is from our back.
- Lean back and see how your back likes to be supported.
- How to incorporate this into your daily system? e.g. when driving, provide this level of support for your body. When in front of your computer, be conscious of how you are sitting and make sure that your back is supported.
b. Watch “Recording of Live Session – Day 9” – Having Your Back: Link
- Our nervous system adapts to experiences, not to information.
- We need to have different experiences, in order to change our nervous systems.
- Therefore, we have to create the experiences that we want to have and change our physiology on a cellular level.
- We need to first be present for ourselves, in order to be present for others, to the best degree possible, and that will be good enough, for today.
- We are each responsible for our own “stuff”.
- After you do an exercise, follow your body’s “impulses”, and do what your body wants to do next. Wait, and see what your body tells you. e.g. now your body wants to “Orient”, and look around, then do that.
- Notice more of what your body is telling you about these impulses. Try not to ask “why”?
- Just follow the impulses, and let your body work out its own “stuff”.
- 11:55 mins: 3 Voo’s
- Open Share:
c. Bonus: Attachment Style versus Attachment Trauma: Link
- How Childhood Attachment & Trauma Issues and Recovery Is Actually More Biological, Not Psychological: Link
d. Song: I Am Open – Day 8 – Having Your Back: Link
B. Day 9 (04/23/23) @10 am: Weight of the Shoulders:
a. Watch “Day 9”: Weight of the Shoulders: Link
- You may feel that your shoulders are dragging a bit.
- Use a blanket or something that you can put under your arms so your shoulder can be held up.
- Feel the right spot for your arm to be so that it takes the weight off of the shoulders.
- When you lean back and support your arm, it will also help provide more support for your shoulder.
- Switch on to the other side.
- Then go with both shoulders.
b. Watch “Recording of Live Session – Day 10” – Weight of the Shoulders: Link
- Unmanageable vs. Uncomfortable: this is unique to everyone’s nervous system. That’s why this is the journey into your nervous system as you learn your threshold.
- Unmanageable (Overwhelm): You feel like you’re losing control.
- Uncomfortable: You can sit with it, hang with it, and be with it as long as it’s uncomfortable and not unmanageable. It’s unpleasant, but you’re not losing control. Sit with it and be with the uncomfortable feeling. If you get the sense that it’s starting to become unmanageable, then stop and do all the tools from Week 1 to pull yourself back into a manageable zone and push that discomfort away.
- If you start spacing and your mind wanders off, notice that’s when your body feels unmanageable. Stop and notice, “Isn’t that interesting? I wonder what was so uncomfortable that my mind felt so unmanageable that it had to go somewhere else?”.
- Get curious about the things that make you feel uncomfortable. Sit with it, hang with it.
- And when you notice your system has gone into the place of unmanageable, then practice your tools from Week 1 to pull your mind back into the present moment.
- Start to feel comfortable with uncomfortable things.
- Start asking yourself: “Is this uncomfortable, or is this unmanageable?”.
- 3 Voos: 16:45 mins
c. Bonus: Dr. Aline LaPierre – Buddha Video: Link
- What your posture says about your fears: You are one of 2 Buddhas (with Dr. Aline LaPierre):
- The Sad Buddha:
- When there is a lack of connection or some type of violation of trust in the connection, it comes as a shock to the heart or a blow into the belly (kick in the gut). The connection first registers in the organ, and then the nervous system carries that information into the brain.
- Whenever there is a painful experience in the heart or the gut, we can take it as the body’s signal that something has gone wrong in the connection.
- If you tend to pull your body away from the painful connection, then you can see your heart pulling away (backwards) ~ retracting heart and gut.
- There is a break at the cranial base (4:45 mins).
- The Happy Buddha:
- The back is straight and supported, and it radiates an internalized supportive energy.
d. Song: I Will Surrender – Day 9 – Weight of the Shoulders: Link
C. Day 10 (04//23): Feet Support (04/25/23) @9.30 am:
a. Watch “Day 10”: Feet Support: Link
- Find the best position for our feet that our nervous system is most comfortable with.
- e.g., sitting on the chair with something you can find under your feet, e.g., a meditation pillow, acupressure mat, stool, foam roller, etc.
- See how your system feels when you have something under your feet.
- The soft pillow provides contact for everywhere on your feet.
- Add on back support by leaning back.
b. Watch “Recording of Live Session – Day 11” – Feet Support: Link
- Find what works for your nervous system.
- Put your intention in the present moment.
- Three things are essential to provide this container for healing:
- a. Somatic Work – Connecting with the body.
- b. Parts Work – Internal Family Systems. Each of our parts has different stories.
- c. Biology Work – 10:10 mins. Trauma Physiology. Turn this into the biology of safety.
- Magnesium is a big component to help shift our body into a body of safety. Start with taking Magnesium first.
c. Bonus: Common Insecurities with Insecure Attachment: Link
- The insecure attachment also affects your health.
- It requires a whole-body treatment approach.
d. Song: In Beauty May I Walk – Day 10 – Feet Support: Link
D. Day 11 (04/27/23) @ 9 am: Supporting the Stomach:
a. Watch “Day 11”: Supporting the Stomach: Link
- Three aspects of supporting the stomach:
- a. Protection of the stomach.
- b. Acknowledge the pain and/or tension.
- c. The actual holding up (support) of the stomach.
- When our body has gone into the trauma response, the Vagus n. shuts everything down, and we get all kinds of digestive issues.
- Gently rub your abdomen.
- Where your ribs come together (epigastric region) is where a lot of inflammation and pain gets stored because all of the lymphatic systems drain to this area. This is also the direct access area to the heart – my little girl/boy part.
- Explore how much pressure feels good. Trace your fingers out underneath your ribs. See if it brings out a deep spontaneous breath.
- Just follow the impulses of the body.
- Start dropping your hands to the top of your hip bones. There’s oftentimes a “knot” in your belly. Notice as you push in that area if there’s pain? Go to the edges of the “knot.”
- Pay attention to 2 things:
- a. Location: right on the knot or at the edges?
- b. How Much Pressure:
- Does it seem helpful, or not?
- Yawning, dropping of shoulders, etc., indicates that this is helpful.
- 13:00 mins – Move your hands underneath your belly button. Do you feel like you’re holding things up? Ask the question, “Is this helpful?”.
- Play around with the pressure.
- Provide support for your belly by putting a pillow on it- it provides protection.
- Let your body do what it wants to do. e.g., rock back and forth.
- Have a little conversation between your mind and your stomach.
- “Mind, is there anything you would like to say to stomach?”.
- Now ask your stomach if there’s anything she/he would like to say to your mind.
b. Watch “Recording of Live Session – Day 12” – Supporting the Stomach: Link
- Our nervous system drives our coping mechanisms.
- How can I build my skills to connect with my body?
- What tools can I use instead of my coping mechanisms?
c. Bonus: Trauma: Disconnect Between My Brain and Body: Link
d. Dropping Down – Day 11 – Supporting the Stomach: Link
E. Day 12 (04/30/23): Holding the Heart @ 10 am:
a. Watch “Day 12”: Holding the Heart: Link
- You can use this in public, while talking to someone, etc.
- Add grounding to amplify its effect.
- Support your heart, especially in times of grief and sadness.
- Focus on your chest. That is where grief is stored.
- Start by putting your hands over your chest bone (sternum).
- Move your hands across onto the front of your shoulders (like a butterfly hug).
- Put both hands together over your heart.
- Experiment around where your heart feels the most supported.
- Experiment with the amount of pressure as well.
- Put one hand on your heart and the other hand under the rib (holding the heart up).
- You may start to have emotions and memories come up. Let them come up and let them pass.
- If you’re feeling a wave of sadness, then put a hand over your stomach and another hand rubbing your heart.
b. Watch “Recording of Live Session – Day 13” – Holding the Heart: Link
- How to bring this work (journey into our nervous system) intentionally more into your life?
- Which of these exercises do you want to bring to your daily life?
- Start noticing what your body would like in order to feel more supported, e.g., shoulders, heart, feet, etc.
- e.g., while driving, put something under your shoulders so they feel supported.
- 3 Voo’s: 17:00 mins
- Open Share: 24:34 mins