Lección 1
Toward A Collective Definition Of Trauma
***Trigger Warning: Different types of traumatic exposures are discussed in this session and a personal reference to a "learned about" traumatic experience about a 2014 spinal cord injury of Megan's husband are mentioned at 2:50. Please make an informed choice about whether to pause, skip over, or proceed with the session.
In this session, we will work toward a collective understanding of the definition of trauma by looking at clinical, historical, and emerging perspectives. This session encourages you to see beyond the obvious traumatic experiences and consider less obvious causes of trauma. We will move toward an integrated, inclusive, and anti-oppressive definition of trauma that is grounded in human neurobiology. We end this session with a simple heart-connection breathing exercise to hold space for the events in our lives and the lives of others, that we have previously disqualified or denied as being traumatic.
Lección 2
The Clinical Symptoms Of PTSD & Complex PTSD
In this session we discuss the evolution of the clinical diagnostic criteria of post-traumatic stress disorder (PTSD). We explore other evolving clinical diagnoses linked to trauma exposure and compare symptomatology. As we discuss many physical and psychological symptoms resulting from trauma, it is common to notice discomfort arise within the body. The brain is incapable of holding an anxious thought, worry, or fear while at the same time being in the present moment. We end this session with a simple grounding practice by tuning in to the 5 senses to help us return to the here and now.
***Trigger Warning: The most common symptoms of PTSD are discussed in this session, but may not include all possible symptoms. By very nature of discussing symptoms, there may be a potential for emotional or physical discomfort. Please make an informed choice on whether to proceed with the session.
Lección 3
Introduction To The Trauma Response
We can learn a lot from our fur babies and pets when it comes to the stress response. In this session, we will discuss the physiological nature of the traumatic stress response when we become threatened or are in danger by examining the typical response we see in our pets. We discuss how humans and animals are similar and different when it comes to navigating the stress response. We end this session by a guided movement practice where we learn to "shake it out" when we notice unresolved stress in the body.
Lección 4
Trauma & The Reptilian Brain
In this session, we are introduced to the three-part brain in the human body. Today's session focuses specifically on understanding the role of our Reptilian Brain, the primitive and oldest region of the human brain. We discuss the importance of the reptilian brain in helping us survive danger and learn about the structure of the autonomic nervous system. We end our session with a simple breath awareness technique, the Figure 8 breath.
Lección 5
Trauma & The Polyvagal Theory (Dorsal Vagal Immobilization/ Shutdown)
***Trigger Warning: Dissociation is discussed in this session and may be potentially triggering. Please make an informed choice on whether to pause, skip over, or proceed with this session. In this session, we continue expanding our understanding of the autonomic nervous system by exploring the Polyvagal Theory developed by Dr. Stephen Porges from a trauma-informed context. The vagus nerve is one of the largest nerves in the body and makes up 75% of the parasympathetic nervous system. The vagus nerve consists of two systems: the dorsal vagal and ventral vagal branches. We discuss the role of the dorsal vagal nerve fibers in the trauma response, particularly immobilization and shutdown mode. We end this session with a guided somatic body scan to help trauma survivors gently return to their body in a safe and healing way.
Lección 6
Trauma & The Polyvagal Theory (Ventral Vagal Complex & Social Engagement)
We continue to expand our understanding of the Polyvagal theory by Dr. Stephen Porges by exploring the ventral vagal complex and social engagement system. We explore how the ventral vagal nerve branch innervates muscles and organs above the diaphragm and how they are connected to our perception of safety with others. We end this session with a self-soothing connection practice to help restore a sense of connection with the most important relationship in your life: the relationship you have with yourself.
Lección 7
The Enteric Nervous System, Microbiome & Trauma
The enteric nervous system oversees the function of our gut and plays a large role in our overall mental and physical health. We discuss the enteric nervous system, gut-brain axis, and microbiome in this session. We explore the impact of trauma on disrupting our microbiome and the link to various symptoms. We end this session with a gut-intentioned mindful awareness practice to reconnect with the inner wisdom of our "gut instinct" and intuition.
Lección 8
Trauma & The Limbic System (Emotional Brain)
In today's session we will explore the limbic system, commonly known as our emotional brain. We discuss the role of the thalamus, amygdala, and hippocampus in helping us interpret and respond to threat or danger. The effect of trauma on this region of the brain is discussed, including examples of how this plays out in your daily life. We end this session with a progressive muscle relaxation to help strengthen the mind-body connection and understand where emotions may live in the body.
Lección 9
Trauma & The Neocortex (Rational Brain)
As we wrap up our discussion on trauma and the three-part brain, this session explores the role of the neocortex, our youngest part of our brain, responsible for our rational thoughts, decision-making, and problem solving capacity. We examine the role of the prefrontal cortex and the impact of trauma on this region of the brain. We discuss two new areas of the brain linked to trauma and highlight the importance of a multi-modal approach to treating the mind and body in recovering from trauma. We end this session with a mindful breath technique called alternate nostril breathing.
Lección 10
Titration, Integration, & Trauma Healing
***Trigger Warning: A medical term, titration, is referred to symbolically in this course to highlight the concept of integrating our healing. Some people may find this reference potentially triggering and it is important to make an informed decision for yourself on whether to pause, skip over, or proceed with the session. In this session, we discuss the importance of titration when it comes to healing from trauma. We discuss the inevitable desire to want to "do more" and how it can unintentionally lead to overwhelm or shut-down. We reflect on what it means to shift from doing to being by considering what makes us feel the most alive. We discuss several strategies on how to return home to ourselves in a safe and balanced way.
Lección 11
Trauma & Your Window Of Tolerance
In today's session, we discuss Dr. Siegel's "Window of Tolerance" model and explore the differences between hyperarousal, hypoarousal, and calm arousal. We discuss how trauma impacts our window of tolerance and leads to the experience of feeling fragmented and polarized between both hyper- and hypoarousal states. We discuss various down-regulation strategies to calm and soothe the body, and up-regulation strategies to energize and awaken the body. We end this session with a gentle body-awareness practice.
Lección 12
Trauma & Your Body: The Hips & Upper Neck
***Trigger Warning: This session focuses on how tension is stored in the hips and upper neck, which may be potentially triggering areas of the body for some people. I am a firm believer that the body stores every traumatic experience you've ever been though on a cellular level. In this session, we consider the ways that unresolved traumatic energy gets stored in the muscles and tissues of the body and emerge as symptoms of discomfort. We specifically look at the psoas (SOH-az) muscles and levator scapulae muscles and the link to our trauma response. We have many muscle groups involved in our protection and survival response and long after the trauma or danger is over, if the body does not return to safety, we may hold chronic constriction in these areas. We discuss various release techniques and end this session with a guided meditation to reduce neck tension.
Lección 13
Trauma & Your Body: The Pelvic Floor Muscles
***Trigger Warning: In this session, I discuss the impact of trauma on the pelvic floor region, sexual trauma, pelvic floor dysfunction and symptoms - all of which may be potentially triggering. Please only proceed when you feel sufficiently safe and grounded to do so. I invite you to skip over this session if it is too difficult, or listen to it with a trusted friend or therapist. This lesson also contains some mild explicit references that are relative to the topic at hand. I made a promise to myself and to you, the survivor, to not shy away from difficult conversations that we avoid due to stigma or embarrassment. My intention is to normalize the conversation around the full impact of trauma, which means not shying away from our most sacred region of the body, our pelvic floor. In this session, I discuss how the pelvic floor is one of the most attuned regions in our body of our current emotional, mental, and physical state. This area is not just linked to our sexual nature, but to psychological feelings of safety, privacy, trust, and vulnerability. We explore what happens to the pelvic floor when we experience trauma and discuss common symptoms. We end the session with three-part, deep belly breathing.
Lección 14
Trauma & Your Body: The Diaphragm
In this session, we discuss the impact of trauma on our diaphragm - our powerhouse muscle responsible for our respiration and breathing. We uncover various clues that the diaphragm is constricted and the impact this has on our overall health and wellbeing. We end this session with a breath technique called, Viloma Breath, or paused-breath retention.
Lección 15
Removing Your Trauma Masks
In our final session, we explore the various ways of being, or "trauma masks," we have learned to wear to help us navigate, survive and protect ourselves from difficult and unresolved emotions and bodily sensations within us. Unresolved trauma leaves us feeling unsafe within our own skin and we can often start to believe we are not enough, unworthy or unable to trust ourselves. We explore the courage of naming our masks and learning to hold space for these parts of ourselves when they emerge without judgement or shame. We end this session with a guided reflective meditation to help us return home to ourselves and rediscover the inner wisdom that has been with us all along.
