Dysregulation

• Angry, scared, upset, fearful, stressed, overwhelmed, “triggered” NS. Typically ≥ 5/10 tension. Stops you from taking inspired action because you are in an unconscious regressed state.

Regulation

• Open, calm, relaxed, grounded state nervous system (NS). Increases ability to take inspired action from conscious, highest self.

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Phase 1- Feel the feeling

• Take 3-5 deep breaths
• Scan inner body for most salient sensations, track location in body: shape/color/ metaphor/ movement
• Calibrate intensity of feeling (X/10, 10 is highest)

Phase 2 - Unmesh from feelings that are not yours

• Unmesh/disentangle from feelings/energies that aren’t yours (sign of enmeshment is tension or overwhelm ﹥5/10)
  • Guess the percentage that isn’t yours
  • As you breathe, allow it to float out of the body and into the ground.
  • If you’ve taken on someone else's energy, assume that some of your energy is with them as well. Call your energies back. Eg. “I’m Calling back all my energy, all my bits…all the parts that want someone to feel or act differently. All the parts who want someone to love, like, and approve of me.”

Phase 3 - Regulate remaining charge (once feeling is ﹤5/10)

• Use tools, procedures, technologies that generate conscious somatic attention and down regulate NS from fight/flight to rest/digest:
  • Breathing -  3-5 deep breaths in through the nose and out through the mouth. Exhale 2x as long as the inhale.
  • Meditation
  • Midline visualization - close eyes, envision one dot (center of head), a second dot (center of belly), and a line between the two. Gather all awareness at top dot and slowly move it along the midline. From top to bottom and bottom top = 1 midline. 9 midlines are ideal. Go as slowly as possible, but not so slowly that you lose track of where you are on the line.
  • Frog squat - all 4 limbs on the ground, visualize roots growing from your genitals deep into the earth, zoom out and visualize yourself from the perspective of space.
  • Havening - 10 to 20 cross armed self strokes from shoulder to elbow. Pressure and speed will be specific to the person.
  • EMDR - eye movement across the body. From top right to lower left and vice versa.
  • Bilateral stimulation - Toss an object back and forth from hand to hand. Head remains stationary, eyes follow the object.
  • EFT - emotional freedom technique (tapping)
  • Physical movement - walk, gym, dance, yoga, massage
  • Occupying any one of your 5 senses - listening to the hum of bees, feeling your toes wiggle, etc.

Phase 4 - Interview sensation for wisdom once charge has dissipated

• Ask the sensation: What are you trying to teach me? Show me? The voice of wisdom will always be grounded, inspiring, and supportive.
• What is the inspired action you can now take?

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