Leisure is a Calm Body

Trauma can leave your nervous system is stuck on high alert. Trauma is any stress that gets stuck in the body. It's sources are various and include all the physical, emotional, and mental strains we experience. They can come from one single event or, as is the more likely case in our times, from constant low-grade repetition. The sound of tires on asphalt, the constant hum and irritation of unrelenting lights in your neighborhood.

We all move and live with trauma and today we present another method release trauma from the body. The beauty of this method is, that combined with the breathing technique presented last week, it can release old trauma from the body as well as activating our parasympathetic nervous system to shield us from new or current irritations. It can be done at home in under twenty minutes.

The focus of this exercise is to reset the nervous system to induce a state of calm to the body by depatterning stored stress in the pelvic region of the body. This is the region of the body that is activated by events that cause feelings of fear, irritation and when we perceive ourselves to be in actual physical danger. We will begin down here because the assault (or should I say asphalt) on our senses created by modern city scapes and suburbs affects this area in particular. Lights, noise, smog all irritate our senses and even the constant repetitive movements of office work; typing and sitting activate our stress response. Childhood or previous injuries can also become stuck here and lock us into a feeling that we are not physically safe. Moving stuck energy in this region then can foster a sense of physical well-being.

Before we go further, I must notify you that I am not a doctor and I am only sharing activities in which I have engaged that have assisted me in attaining a peaceful nervous system. If you choose to follow these instructions, you do so at your own risk and are aware that your individual results may vary.

Step One:

Begin in tabletop position; that is, on all fours, knees bent under hips and arms under shoulders with your back straight. Reach a leg straight back and then, keeping your hips even rotate the bent leg from the hip to the outside and to the inside of your body. Do this a handful of times and then switch the position to the opposite side and repeat. Make sure you take a few slow breaths where the exhale is longer than the inhale.

Step Two:

Sit in a 'ninety-ninety' position where your front foot is parallel to your back thigh and both knees are bent to form ninety-degree angles. Lean over to rest your body weight on your outside arm, placing your hand about a foot and a half from your body. Bend the inside arm and place that hand at your ear then rotate your pointed elbow to touch the inside of the arm you are resting on. Inhale while your body (chest and abdomen) are open and exhale as you try to touch your elbow to your arm. Repeat this action ten to twelve times. Repeat the instructions after switching to the other side.

Step Three:

This is the most complicated sequence.

Begin in tabletop position. Cross your right leg behind your left with knees bent. Wiggle backwards into a nearly sitting position. Then come forward and unhook your right let.

Place the right foot on the ground with your femur pointing away from your body at a ninety-degree angle. Sit back onto your left leg while opening the hips and keeping the right leg and hip open. Reach your right arm overhead and bring it into 'half-cactus', where the arm is bent at the elbow and held parallel to your shoulder. Look up.

Shift your weight forward, off the left leg and return the right arm to the ground in tabletop position while extending your right leg behind you. You are now in tabletop position with your right leg extended. Keep your right arm on the ground and rotate your body as you extend your left arm upwards and rotate your head to look at your left finger tips.

Repeat this sequence five times, flowing with your breath and remembering to inhale when your chest is open or muscles are relaxed and exhale when your chest is constrained or muscles are flexed.

Switch to the other side and repeat.

Step Four:

Lay down on your stomach and let your head rest on your arms crossed in front of you. Lift your head and uncross your arms so they are bent at the elbows and parallel to your body. Pull yourself up and forward by squeezing your inner arms and the muscles on the sides of your body. Raise your head up into sphinx pose. From this position rotate your head and neck gently to the right, looking behind you. Try to look at your toes or even the toes of the opposite foot. Turn your head to the left and look at the other foot. Repeat ten to twelve times.

Recross your arms and rest your head again. Then allow your hips to shake to the left and right, shaking the stress out of them. When you have done this, come into child's pose with your knees bent underneath you and your head stretched out in front. Reach your arms behind you and rest, breathing in for a count of four and out for a count of six. Repeat the slow breath with extended exhale at least three times.

If my explanation was hard to follow, here is a video that runs through almost the same sequence and the host is lots of fun. Peace to your nervous system.