Settling Excercises

01: Coming Into the Room

Sit comfortably in a chair. Close your eyes and take a few

deep breaths.

Imagine you're floating in space. Below you, planet Earth

turns slowly.

Watch it turn for a few seconds.

Slowly descend until the part of the country you're in fills

your field of vision. Stay directly above it, like a GPS satellite,

so that it doesn't move beneath you.

Keep descending until you're looking down on whatever city,

town, mountain, valley, or other area your body is sitting in

right now.

Continue your descent until you're looking down at the top

of the building you're in. If you're seated outdoors, descend

far enough so that you can see your own body below, as if

you're viewing it from a helicopter.

Keep dropping slowly and steadily, until you can see your

body in detail, as if you're about ten feet above it. Observe

your body's posture, any movements it makes, and the

clothing it's wearing.

Slowly and smoothly, descend the rest of the way, and slip

inside your body.

For a few breaths, simply be aware of being in your body.

Relax and let the chair support you.

Then notice the sensation of the chair against your legs and

thighs.

Then notice how it feels against your back.

Open your eyes. Orient yourself by looking around you,

including behind you. Return to the here and now.

02: Squeeze and Hold

Stand or sit comfortably. Take a few breaths.

Feel into your body. Where does it seem constricted,

uncomfortable, or unwell in any way? Note each of

these locations.

Then, one location at a time, gently press your hand

against the uncomfortable spot, as if you are holding

it tightly in place.

For thirty to forty-five seconds, simply experience

that gentle pressure.

Then rub the spot, slowly and gently. If this feels

good, keep rubbing for thirty to sixty seconds. If it

doesn't, stop.

Next, gently squeeze and hold that spot. If squeezing

it feels good, continue for thirty to sixty seconds. If it

doesn't, stop.

Do this for each part of your body where there is

pain, constriction, or distress.

Use this activity whenever a part of your body feels

uncomfortable.

03: Touching Your Discomfort

This activity is an especially helpful way of teaching your body

to settle during times of stress or difficulty.

Think of a moderately painful--but not traumatic--incident

from your past.

Then, for just five seconds focus your attention on a painful

aspect of that incident. As you do, notice all the sensations in

your body. Also notice what thoughts, images, and emotions

arise--without responding to them in any way.

Without disengaging from that incident or from your body,

practice breathing, grounding, and resourcing the anchors.

Feel your body as it relaxes and settles.

Then let go of the incident from your past. Return to the here

and now.

If a part of your body feels sore, tight, or strange in some way,

simply put your hand on it and support it for a few seconds.

Practice this activity every day or two. Over time, slowly

increase how long you stay with the painful memory until you

are able to relax and settle while experiencing it for a minute

or more.