M5 : Lesson 5: Somatic Movement Practices
Try incorporating 5-15 minutes of any of these following lesson 5 practices in your day.
A good starting practice is simply the Green/Red Light and Dark Vice movements 10x each in the morning.
Please see the Module 5 Workbook for Lesson 5 materials.
Transcript
Module 5 lesson 5, somatic movement options. In the following lessons and sub lessons, we will go over a few movement options that I recommend for those in the regulate program. Less than 5.1 will go over the Hannah semantics exercises, including the red light, green light, and dark vice exercises. Less than 5.2, you’ll learn the squeeze and relax vascular pumping technique, and in less than 5.3, you’ll learn the 5 Tibetan rights. Somatic movement therapy.
These somatic movement techniques teach the nervous system how to release stuck protective body patterns and chronic muscle tension. They’ll help you increase your capacity to process physical, mental, and emotional stress. Some common somatic movement approaches include the Feldman Christ method, Hannah Sommatics, and the Alexander technique, as well as Chigong, Taichi, yoga, and more. The regulate home somatic movement recommendations will focus on addressing the common tension patterns as described by Thomas Hanna. I’ll go over some beginner practice options in the following videos.
We’ll learn about the green light protective reflex, which is the same as your go or mobilization pattern. The red light protective reflex, which is your stop or your immobilization pattern, and the dark vice, which is a mixture of your go stop or freeze, and by learning the exercises as presented by Thomas Hanna will help you to move in and out of these different Polyvago states a little easier. I’ll also teach you an exercise called the somatic squeeze and relax vascular pumping exercise, and we’ll have some intermediate practices as well. I’ll teach you the 5 Tibetan rights, and I’m also gonna show you a basic high intensity interval training practice. By practicing these mindful movement patterns, we are teaching the brain to notice the 2 basic holding patterns of the autonomic nervous system.
2:14The sympathetic, which is your green light reflex, and the dorsal vagal response, which is more of a red light reflex. And we’ll learn how to pendulate in and out of these holding patterns easier. And if you enjoy other movement therapies, feel free to substitute those into your daily practice. The following videos are just suggested practices for those who are new to semantics. The recommended daily routine options will be summarized in lesson 10.