M5 : Lesson 10: Daily Practice Guidelines Modules 1-5 + Q&A Recordings
Please see the Module 5 Workbook for Lesson 10 materials.
Both simplified and comprehensive daily routine options are included.
Remember to mark lesson as “complete” in order to unlock the next module when it becomes available.
MODULES ARE RELEASED EACH WEEK FROM WHEN YOU JOINED
YOU MUST COMPLETE ALL 7 MODULES
Transcript
Lesson 10, modules 1 through 5 practice suggestions. In the next couple of slides, we’ll go over some daily practice suggestions, both a comprehensive suggestion and a simplified one. This diagram at the top of the pacing is to remind you that with all of these practices, be sure that your day looks like a little bit of activity and also some downtime, activity and downtime so that you’re not just on a go go go all day. It’s important to teach your nervous system To be able to pendulate through the day of expansion and contraction, activity and rest, inhale, exhale. So just keep that in mind as we go over the following suggestions.
Again, like we’ve talked about in the previous modules, we’ve already went over breathing in the morning, brain retraining at least a couple of times a day, maybe up to four times a day. Doing your bagel toning your eye yoga before meals. And of course, continuing with your awareness, pattern interrupt, and be here throughout the day. This is the same as has been suggested in the previous modules. Now, what I’d love for you to add is a bit more intentional orienting throughout the day.
You can do either the exercise number 1, number 2, or number 3 is described here in this module for 30 seconds or up to 5 minutes. I recommend to add your intentional orienting to your awareness. Be here now practice. You could also add orienting number 4, which was the pain or symptom reprocessing exercises one to two times a day if needed. In addition to the orienting, I’d love for you to now add in some somatic movement and exercise ideally in the morning for up to 15 minutes maybe longer if you feel like doing it.
Some ideas of somatic movement combinations include doing a basic practice of the Hannah semantics, red light, green light, dark vice movements, followed by the standing squeeze and relaxed movement, and some simple walking. Or for an advanced routine, you could also do the 5 tibetan rights and even a short high intensity interval training movement with walking. I also recommend to try chikung, Taichi, yoga, and other energy movement practices that resonate for you. I also sometimes just do a simple cat cow peniculation that I described earlier in this module, and then I dance to a playlist. Again, make this work for you.
I’m just giving you some suggestions. I know for me I’ve changed what I’ve done from time to time. And I love to experiment and play with different ways of being slow and mindful and also being upbeat. With maybe a high intensity or a dance movement. Now, the simplified version looks very similar Again, we have the same modules 1 through 4 suggestion of the breath, the brain retraining, bagel toning, and awareness.
And for a simplified module 5 add on, I recommend the same thing. Doing the orienting with your awareness, be here now practice. Whatever exercise with orienting is right for you. And if you’re ready, add in the orienting number 4. Or have someone be with you.
The orienting number 4 was the pain reprocessing practice. Sometimes that’s a lot to do on her own. Especially early on in our journey. And so when you’re ready, maybe have somebody read that script to you or co regulate as you listen to someone else going through that. In addition to the orienting in module 5, of course, we have the somatic movement options and try to aim for at least 5 minutes doing something every day no matter how you feel, a little bit of movement is going to be good for you.
Some of the basic ideas I would recommend are, again, the Hannah semantics. Those are always very basic, easy to do, and maybe some simple walking if you can do it. Or also just simply the somatic squeeze and relaxed technique and a cat cow stretch, you’re still moving and this is still helpful. Also look into beginning Chikung, Taichi and Yoga. I haven’t included those yet and regulate.
Hopefully, they’ll be coming soon in this module. So check back in the future to see if I’ve added those practices in. And I would just say to have a goal with your somatic movement to be that you are building trust between yourself and your body, showing your body that you can move daily but also honoring your needs to pace and to rest. I also recommend to use brain retraining to create positive association to movement. So please visualize your movement if this is hard for you.
And lastly, to close out the module 5, I’d like like to share as inspirational semantics testimonial from a primal trust graduate, Tomoko Tilly, who I watched make amazing strides in the last couple of years, and she’s gonna share with you how she use somatic awareness practices to bring safety within herself. I found that many on the recovery path want to skip out on these introspective awareness types of tools and practices. Often, I think there’s a missed opportunity if we come back into life without having met our inner selves fully. And we can do that through somatics. Tomoko decided to take that inner somatic journey to help her heal from generational trauma and chronic illness.
So I just wanna thank you, Tomo, for sharing your journey with all of us. And after that, I will see you all in module 6. Hello, everyone. My name is Tom Motillery, and I’m here to share about my somatic experiences. I started to do a brain retraining 3 years ago in about 6 months, and I started to do Thomas Hannah’s work.
I followed his book, and I did the exercises, and I quickly learned that my body and my brain had been in deep freeze for so long that my body couldn’t move the way the book is telling me. So I started to move very tiny, very slowly, and I took my time to gain that and move from this severe free state to a little bit out of it, little by little. When my body can do a little bit of movement, I started to be actually be in the body with myself when the emotional or psychological challenge or charges are present. So I first did that with a somatic experience therapist, which helped because I was so disconnected I did not know how to feel and trace or track any of this. So first, I was helped by the therapist to be in the body, to be okay to be in the body.
So I spend countless sessions with her just laying on the ground, laying on the floor, just tracking sensations, and holding space for that busy mind and the the the sensations that are uncomfortable. And I started to apply that at home too. And when I studied to apply that at home, I quickly learned that I can it’s a great tool for me. So after doing it for about about 2 years, I started to hold space for a lot of discomfort, especially a big emotional charge that happens in life. And I can quickly move myself back into the body feeling the ground, feeling the sensation, and just invite slowness.
And by doing so, my nervous system was able to learn that danger has really passed. And I don’t have to act with protection. I’m okay to relax, and I’m okay. I’m safe to just let go. And and And that’s really helpful for me.
Also, somatic therapy taught me how to be honest. How to be honest with my own sensations, how to be honest with what I’m what I wanna say, what I wanted to say, or be honest with some of the voices inside of me. Be honest with what my nervous system or my body they’re trying to tell me. So it has been complementing my practice, especially in Primal Trust, where we learn to be honest and acknowledge what’s really going on with within us. And with that, I gained safety within myself, and I can send a message to my own body, to my own brain and nervous system that I’m safe right now.
And there are so many tools that you can do to gain this, and I hope that you learn that through this journey.