I'm glad you're here for this first aid practice for challenging times.
SCOPE The acronym SCOPE stands for Slow Down,
Contain,
Orient,
Pendulate,
And Engage and was developed through Somatic Experiencing International's Crisis Stabilization and Safety Program.
When you find yourself in a crisis moment,
This SCOPE practice can really help you reset and ground yourself in the moment.
We can begin this practice right where we are.
There's no need to be on a cushion or in a certain posture.
Let's begin.
The first step.
Slow down.
Slow down.
You can slow down in many ways.
Let your exhales become longer than your inhales.
Imagine your internal speedometer going down,
Down,
Down.
If you are walking or moving,
Slow down your pace for a few moments.
In times of crisis or challenge,
Slowing down often feels like the opposite thing we need to do.
It's not easy.
It takes time for our nervous system to slow down because we always go up into activation much more quickly than when we come down from it.
So right now,
Give yourself the gift of time to slow down,
Slow down,
Slow down.
Step two is contain.
Most bodies tend to regulate when there is a sense of containment.
You can think of a baby being swaddled and held.
Right now,
Give yourself a hug.
Feeling your hands on your shoulders and arms,
Perhaps squeezing in a bit.
You can also use a shawl or blanket to wrap yourself in.
Or notice how your chair or the support beneath you is holding you.
Notice what begins to happen inside as you feel this bit of containment.
Step three is orienting.
Look around you at your present environment,
Gently moving your eyes,
Your head,
Your neck.
Look above and below and behind you.
The movement of your eyes,
Head,
And neck gives gentle stimulation to your vagus nerve,
The rest and digest function to help bring you into the present moment.
Now,
Bring in awareness of any sounds in your environment,
Just whatever is there.
If there are any fragrances,
Tastes,
Or touch sensations that you notice,
It can be helpful to be aware of these.
Orienting brings you right back to the present moment through your five senses.
This is very helpful when you are overwhelmed.
Step four is pendulation.
When we are in overwhelm or crisis,
We tend to narrow our focus.
This is an instinctual survival response and can be very helpful in getting us out of danger.
However,
We can get stuck in an over-focus of threat,
Even if we have come back to some level of safety.
I'd like you to become aware of a sensation in your body that feels neutral,
To pleasant.
It can be a very small area of comfort or larger.
Be curious about this area,
What the sensation is,
Where it is in your body,
How large a space it takes up.
Then shift your attention to a sensation that has some discomfort.
It could be an area of tightness or pain or a body sensation of a difficult emotion.
Again,
Turn on your curiosity about this more challenging sensation.
Be aware of where it's located in your body,
How large or small an area it takes up,
If there's a color or an image.
And if possible,
See if you can focus on the sensation without a storyline.
Then shift your attention back to the area of comfort,
Taking a moment to savor the neutral or pleasant sensation.
Pendulate your attention back to the area of discomfort with a gentle noticing of what's happening now.
Briefly touching in and then swinging your attention back again to the area of greater comfort.
Slowly pendulate your attention back and forth between these areas a few times at your own pace.
End with your attention on the more comfortable area.
Take a few breaths and notice if there are any changes in your body,
Heart,
Or mind.
This pendulation practice will widen your attention and keep it more focused.
It will make you more flexible to notice more in your internal as well as your external environment.
Step five is engage.
Connecting with someone is so good for our nervous system in times of stress.
If possible,
Meet up with someone in person.
Make a phone call or a Zoom.
Engage with an animal if you have one or nature.
Even going to a coffee shop or gathering place can be a soothing balm for your nervous system and help you feel less isolated.
Listen to your need for connection or solitude.
Many people I know need to reboot by themselves first before they can connect with others.
So honor what your needs are.
If there are any actions you can take to help yourself or others,
Being in a group and doing such community service can be very nurturing for most nervous systems.
Even though you and I can't see each other right now,
We have made a connection through my voice,
Your practice,
Us being together in this moment.
Imagine this connection that helps you feel supported and held.
As we bring this scope practice to a close,
Offer yourself some deep kindness.
Remember that you can do all five steps of this scope practice in one session or you can do one or two steps throughout the day to help your nervous system move into a bit of flexibility in your overwhelming situation.
Slow down,
Contain,
Orient,
Pendulate,
And engage.
I send you deep wishes of ease and safety.
