Resources

Get to know your nervous system

The Polyvagal theory is a way of understanding your body's response to danger, and really helps us to understand how to regulate ourselves back to a place of safety and connection. Here's a short overview by the person who created the theory.

Grounding excercises

Leg toning

This is my favourite. Sitting upright in a chair, place both feet flat on the floor. Press weight onto your feet as if you are trying to lift the front chair legs off the ground (but stop just before they do). Hold for a few moments, then slowly release.

54321 game

1. Describe 5 things you see in the room.
2. Name 4 things you can feel (“my feet on the floor” or “the air in my nose”)
3. Name 3 things you hear right now (“traffic outside”)
4. Name 2 things you can smell right now (or 2 smells you like)
5. Name 1 good things about yourself
Repeat the 5 steps more than once if needed.

Make a playlist

Music has an amazing ability to change our mood. Make yourself a playlist designed to calm you down. It's a work in progress - keep on editing the tracklist until it's just right, and keep it on your phone.

 

Check these websites for more grounding ideas

> Sarsas grounding ideas

> Living well grounding ideas

Come back to the present

Being mindful just means being fully present in the moment, and can be a great way to regulate your emotions, focus on the here-and-now and generally get more from life.

It's not just about sitting and breathing - though you can do that if you want! There are lots of ways to be mindful whilst you go about your daily business - walking, washing up, brushing teeth etc. Here are a couple of sites to get you started.

Guided meditations

Sitting together website has a range of great meditations here

University of Bangor offers lots of meditations, body scans and movement based practices here.

Mindful movement audio here, or you could try mindful walking here.

Be kind to yourself

Us humans are really good at criticising ourselves. Imagine if we could develop equally loud voices that speak kindly to us - this is self compassion and one of the keys to increased feelings of satisfaction and wellness.

Kirten Neff is the go-to person for all things self compassion and her website is here: Self compassion website

Tara Brach is a leading mindful meditation practitioner - check out her self compassion meditation below, or many more guided meditaitons at her website here.