Week 7: Self acceptance, Compassion & controlling the nervous system
Masterclass: Week 7
Weekly Homework: Week 7
Below is a set of questions designed to tap you consciously back into the hopes, innocence & dreams of your inner child. Let your magic flow….
- When you where a child what did you want to be when you “grew up?” (maybe more than one thing).
- Why did you want to be those things you noted in question 1? What intrigued your childhood self about them?
- As a child, what were you naturally good at? (maybe doing handstands, running, painting, just have a think back).
- Imagine you are 10 years old, where would they have imagined adult you would be and what you were doing?
- I ask your 14 year old self “What would you like to do most in life?” How would they have responded.
- What was your favourite game to play when you were younger and how did it make you feel doing it?
- Have you ever laughed until your belly felt sore? If so, what memory pops up first?
- Do you have a childhood memory where you felt absolutely free. If so, what was it.
- You was your hero as a child and why?
- Who were your childhood friends and why do you think you gravitated towards them as friends?
Weekly Task: Week 7
Nervous System Techniques to balance the nervous system.
Try as many of these as you possibly can and feel into what works best for you!
1. Try a physiological sigh or other breathing exercises
A physiological sigh is a natural deep pattern consisting of two quick inhales followed by a longer exhale. It can help calm the sympathetic system and activate the parasympathetic system. The breathing technique you also learnt in week 3 will be helpful here also.
2. Move your body
Exercise can be a great way to relieve stress and regulate the nervous system. Take a walk, practice yoga, or dance around your living room to your favorite song. Physical activity may help release tension and help your body feel more relaxed.
3. Use a weighted blanket
A weighted blanket may activate your parasympathetic nervous system through deep pressure touch. This form of therapy uses touch and feeling sensations as a calming technique. The combination of a weighted blanket and the activation of your parasympathetic nervous system can help to naturally relax your body and calm your mind.
4. Meditate to help calm your mind
Meditation can offer many benefits, including helping to reduce stress and restore the nervous system. Try sitting in a quiet space, closing your eyes, and focusing on your breath or a calming phrase. This may help center your thoughts and calm your mind.
5. Introduce mindfulness into your routine to help reduce stress
Focusing on mindfulness, or being present in the current moment can be therapeutic and help ground you and remind you to exist in the now. Try grounding yourself by feeling the earth beneath your feet, the texture of an object in your hand, or the feeling of wind against your skin.
6. Sing or laugh
Singing and laughing can both stimulate the vagus nerve, the main nerve in your parasympathetic nervous system, which can help you feel relaxed. Singing and laughing also increase your intake of oxygen, which can help with improving energy and mood.
7. Give yourself a massage or a hug
Touch can be a powerful tool for relaxation. Give yourself a healing massage by gently rubbing your temples, neck, arms, or feet, where stress can often be stored. Or try wrapping your arms around yourself for a hug, which can provide comfort and a sense of security.
8. Try tapping
Emotional Freedom Technique (EFT) is an emerging practice that involves gently tapping specific points on your body while focusing on a calming phrase. Some common areas to engage in tapping include the outer palm, center of your forehead, below your nose, and below your lip, just to name a few.
9. Place your feet on the earth
Preliminary evidence suggests that direct contact with the ground (known as earthing) may help calm the nervous system and bring it back into balance. Grounding can be as simple as placing your bare feet on the earth.
10. Connect with nature
Step outside and feel the sun on your skin or listen to the birds. Nature can have a calming influence and may promote mindfulness and a feeling of being present, both of which can be naturally relaxing.
11. Take a cold shower
The shock of a cold water shower can jolt the nervous system. This may help reduce stress.
12. Use co-regulation
Co-regulation is where people tune into each other’s emotional states, which can help stabilize and balance the nervous system. This can mean talking to someone you trust and practicing empathy, as sharing and experiencing feelings can be a great way to regulate emotions.
13. Prioritize sleep
Sleep is when our bodies rejuvenate, rest, and become restored. During sleep, our brain not only rests but also uses this time to allow its neurons to communicate with one another, leading to regulation. Sleep can also help clear your mind from stressors, which help you wake feeling refreshed.