Orienting to present
1 Orienting visually
2 Orienting auditorily
4 Orient to a pleasant aroma in present time or by recall
3 Gentle movement of full or parts of body to ease freeze and tension
Shifting awareness between different sensations
1 Tracking sensation and shift awareness to an opposite of that sensation (if it is a negative sensation). What happens?
2 Shift between sensation and image
3 Distancing disturbing images (backward binoculars)
4 Shift between sensation and emotion—if there is an emotion pay attention to the sensations and feel them change
Tracking
1 Feel body sensation—without getting attached to anything. Just be CURIOUS
2 Track Sensation and Emotions without dwelling on them or getting attached to them
3 Heart beat, breathing, blood flow, temperature in different parts of body
4 As tension or frustration level rises feel the sensations in you body. Squeeze it into a towel or pillow
Resourcing/Changing Body Sensations/Grounding/Anchoring
1 Soft Tongue—allow your tongue to soften and relax
2 Voo—take a gentle full breath in and say Voooooo slowly until you have exhaled all the way. Fell your belly vibrate
3 Voo/Ahhh—same a #2 and add gentle opening a closing of your mouth
4 Voo/Ahh with hand and arm movements for boundary development
5 Think about something more positive (a friend, a picture, a sound, a smell) and feel the associated sensations
6 Weighted blanket, self-heart hug (right hand under left armpit, left hand outside right shoulder. Give yourself a hug (and feel it) with just the right amount of pressure