we become frozen when we are traumatized. We leave our bodies, we dissociate and become fragmented. In a nutshell, we lose our ability to be present.
when it comes to releasing trauma , it is about freeing the parts of us that are frozen from a somatic (in your body) perspective. Somatic Experiencing is a trauma-based therapy founded by Peter Levine. He is a profound teacher who helps us let our body reveal what needs to be released. He shows us how to let our body be the guide, leading us to what we need to do—and what we need to release—to heal. in this blog, I share practices for getting grounded in your body. One of the things I have often noticed in my work as a therapist is how disembodied many of us are. I can recognize this now only because in my own journey through trauma recovery, I have become more embodied myself.
This episode is all about getting back into your body. I’m going to share two lessons that will help you get back into your body, learn how to get grounded, release anxiety and stress, and feel more connected in the moment.
Lesson 1: Relax Your Tongue
A technique that helps your body relax is to allow your tongue to soften and relax onto the floor of your mouth. You’ll notice that your breathing immediately becomes more gentle. When you notice that change in breath, say out loud to yourself, “I am alive, and I can breathe.” I love this practice and use it often. The moment I let my tongue soften, I automatically take a deep breath, feel my jaw relax, and feel more connected to my body and emotions.
You can use this practice anywhere. If you’re in the car, relax your tongue. If you’re in the middle of a fight with your spouse, relax your tongue. If you’re having trouble falling asleep, relax your tongue.
No matter where you are or what you’re doing, your breath will become more gentle when you relax your tongue. That change in your breath will bring you back into your body. And that affirmation—I am alive and I can breathe—affirms that you are indeed connected to your body.
This will move you from a state of dissociation and let you ease back into your body.
Lesson 2: Chant “OM.”
Chanting in any form can facilitate an inner sense of inner peace. When you open up to chant or sing and create a resonance in the lower belly, you stimulate your vagus nerve (responsible for regulating internal organ functions such as digestion, heart rate and respiratory rate), which provides a signal to shut down an overstimulated nervous system. The vibration of chanting stimulates your vagus nerve, and making the OM sound enlivens the viscera (gut.) The breath work helps you get centered in the present moment and a full expiration of breath produces a feeling of balance. When the vagus nerve is stimulated, your body gets the message that it’s safe to relax, destress, release anxiety, and change your mood.
Do this practice in private so you don’t limit your ability to fully embody the voo chant.
Sit comfortably
Inhale slowly
Pause momentarily
On the out breath, make an extended OM sound, sustaining the sound throughout the entire exhalation. Vibrate the sound as if it were coming from your belly, and focus on the vibrations. Give yourself permission to make this sound as a full belly expression.
At the end of the breath, pause briefly and allow the next breath to slowly fill your belly and chest again.
When the in breath feels complete, pause and then make the OM sound again on the exhale until it feels complete.
It’s important to let the sound and breath expire fully before pausing. Let the next inhale come naturally. Don’t force it. Repeat several times, then rest.
Focus your attention on your body, primarily on your abdomen, waiting and allowing your body to naturally adjust to the shift in your nervous system.
Do this exercise several times, until the OM chant stimulates your vagus nerve and you start to feel a massive energy release. Give yourself an opportunity to feel the grace this exercise can bring.
By practicing methods like the two I shared today, you will learn how to get grounded in your presence. You will regulate your nervous system and you will reconnect to your body.
When you’re connected to your body, you are inspired. You are in spirit! You’re not using your spiritual practice as a way to get above your body, and you’re not so stuck in your body that you can’t listen to your intuition.
When you’re in your body, you are integrated. You’re a spiritual presence having a human experience. And in your grounded energy, you can have a greater channel through which to receive inspired ideas.
The takeaway? Don’t leave your body behind. Bring your energy back into your body, and then let your inspiration guide you.
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