Settling Exercises

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.

"The Box", Written by Emma Rodriguez

Hello Everyone, today, I will be leading our settling exercise called “the box”. This is a guided meditation to move towards a more settled body in the classroom, and one you can take outside of it as well.

I invite you to get comfy in your chosen spot in the room, and to close your eyes. When you close your eyes, you might see spots, colors if you squint, or a simple darkness. Focus on your breathing while slowly looking at what you can see with your eyes closed. Pull in long breaths to then exhale slowly. 

While you breathe, I ask you to envision a room in your mind, and in this room, is a box. This can be a cardboard box, or maybe a basket. Anything your mind envisions is okay. Place yourself in the room, and circle around your imagined box. 

I ask you to walk to the center of the room where your box lies and peer inside. Inside this box is everything that makes you who you are. Your family, your friends, those you love, those you hate. Things that make you so unbelievably happy and others that might weigh you down. The jobs you work, the clubs you might be a part of, the classes you are in, the sports you might play. This box has your hobbies, your goals, your dreams… your culture, your languages,...your beliefs. 

All of the things that make us who we are so complex and beautiful, shaping each one of us differently. And while beautiful, sometimes, we can feel the weight of all that we hold in our minds and bodies. As you scan the contents of your box, I want you to focus on one thing, one thing that has been weighing you down. This something might be causing you stress or exhausting you. It could be a person, a concept, a conversation, a place. Maybe a test, a task, or a worry. Looking into the box and focusing in on your item, I ask you to reach into your box and pull out one thing. Holding it carefully, appreciate it for everything it is. It is valid in holding weight in your mind and it is okay that it is taking up mental space. Looking at the item in your hands, and knowing it is heavy, it is time to take it out of the room in your mind. I ask you to turn from your box, and walk it out of the room. You can step out of the room, place it into the hall carefully, and then return to the room in your mind to do this two more times. 

Make sure to take deep breaths as we continue. We will walk to the box again, peering in to assess all the items inside, and choose another object that needs to sit outside your mind for a bit. Reaching in, grab a hold of this item, and pull it up close to your chest. Know it can take a break from taking up space in your box. Knowing this, you can turn away from your box, walk your item to the edge of the room, out the door, and place it into the hallway next to your first item.

We will do this once more. Walk back into the room in your mind, and back to your box. Scanning its contents, choose one more item. One last thing that needs to give you space. Take it, appreciate it for all it is, and walk it out of the room.

Upon entering your room again, and heading back to the box, I want there to be no mistaken individuals thinking that their box is empty. There is no way that a room full of leaders, a room full of smart, funny, kind, creative, dedicated and passionate individuals can be summed up into just 3 items. Know that you are made up of so so much more. But for now, recognize the lightness you might feel from just having skimmed the top off of your box, and taking that lightness to today's class, and the rest of the day. 

Open your eyes when you are ready and take a couple deep breaths before moving along, thank you everyone :)