Interoception is the perception of one’s inner environment, particularly as it relates to bodily sensations. It is our capacity to bear witness to the feelings inside, from muscular tension to heart beats, from the rhythm of the breath to the relative fullness of our stomach. Interoception is key to regulating the nervous system following trauma and stress. Interoception helps you read your body’s signals and respond in a helpful manner.

For more, please watch the attached video.

The Polyvagal Theory was developed by Stephen Porges. This theory organizes the nervous system into three states. Understanding this model and learning to recognize what nervous system state you are in will help you to attune to yourself and navigate life challenges by employing strategies that will support you to feel calm, centered and in connection to others.

For more, please watch the attached video.

Here is a delightful short video explaining emotions and how they work. I am fascinated by emotions. Emotions give us important information. If you are curious, have a peek.  (Video by the Institute for Psychological Counselling and Norwegian Institute of Emotion Focused Therapy.)

safe haven meditation

This meditation is a good one to try when you are feeling anxious. Before you begin, please take the time to find a calm place to be. This meditation will take about 8 minutes to complete.

support person meditation

This is a helpful meditation for you to do when you are feeling anxious, insecure and/or vulnerable. As always, find a quiet comfortable place to practice. This meditation is approximately 8 minutes in duration.

Body scan

Here is a short body scan for you to try. You may think about a body scan as a mental X-ray moving slowly throughout your body. Your task is to become aware of sensations in the body and in this meditation, I invite you to relax your body. To give it a try, please take the time to get comfortable. Lie down or sit in a way that feels supportive and ensure that you will not be interrupted for about 10 minutes.

Affectionate Breathing Meditation

This is a meditation that will take approximately 10 minutes. Please find a safe, quiet space for yourself to practice. Once you become acquainted with this meditation, you can practice anywhere. There has been a proliferation of research into the benefits of self-compassion. Self-compassion means that when we experience suffering or distress we care for ourselves as we would care for someone we truly love. Practicing self-compassion is linked to a reduction of negative mind states like anxiety, depression, stress, perfectionism, shame, and rumination. This breathing mediation is a way of soothing and comforting yourself.  

Yoga Nidra

Yoga Nidra is a meditative technique used to evoke deep relaxation. It induces a hypnogogic state of consciousness. Yoga Nidra is a useful tool to help manage anxiety and stress. This recording is 20 minutes in duration. Take time to lie down on a bed or the ground and make yourself very comfortable. Ensure that you have created time and space for yourself and that you will not be interrupted.

Seated Chair Yoga

In this short video I demonstrate two basic poses using a chair that will help to elicit relaxation and ease. This video was filmed at Helix Healthcare Group, where I taught one on one therapeutic yoga for people dealing with stress, anxiety, depression, addiction and trauma. These two poses are simple and effective and could be done at home or at work.