Settle Your Nervous System Using Somatic Experiencing®

This course is designed to offer you quickly accessible basic Somatic Experiencing ® tools so that you may experience the benefits of learning how to settle your nervous system throughout your day. I will walk you through the Somatic Experiencing ® techniques with the use of brief guided experiential exercises, and will be available in the Classroom to answer any questions that you may have. These exercises will help you experience a sense of grounding and centering, learn to visually register cues of safety in your physical environment, find and increase your sense of pleasure within your body, learn to create both physical boundaries and connection, and expand your bandwidth to stay present with and find your way through difficult thoughts and sensations to experience greater peace and clarity.

Leçon 1: Welcome

Day 1 of the course will orient you to the modality of Somatic Experiencing ® (SE) developed by Dr. Peter Levine, as a technique designed to heal trauma and release nervous system responses such as the fight, flight, and freeze responses, that were previously stuck in the body. This module describes how this course is not designed to work with trauma specifically since the teachings are brief and introductory in nature, but its purpose is to teach you the fundamental skills for regulating your nervous system, which can also be helpful as a foundation if you pursue more in-depth SE ® work in the future.

Leçon 2: Grounding and Resourcing

Day 2 of the course guides you through the SE ® skills of grounding and resourcing. In this module, you will learn to feel centered and at peace in your body, making connection with the support provided by your physical environment. You will also learn how to draw from both external resources - positive people, places, things, in your environment, and internal resources - positive sensations, memories, images, thoughts, and emotions that arise in your consciousness, and truly experience savoring these resources so that they register in your nervous system in a deeper way.

Leçon 3: Orienting and Tracking

In Day 3, you will build off of the skills learned in the previous module by learning to visually orient and draw upon resources that you can see visually in your environment, to then feel the benefits of the pleasant sensations that emerge in your nervous system. From there, you will learn how to track such pleasant sensations in your body, using the rich vocabulary of sensation-based language to become more in tune with the positive physical sensations that your body is capable of feeling.

Leçon 4: Pendulation and Titration

Day 4 provides an overview of some of the main tools used in Somatic Experiencing ®, pendulation and titration. I will walk you how to “pendulate,” or alternate, between pleasant and unpleasant sensations, so that you can start to modulate your own nervous system states with control. At the same time, we will learn how to “titrate,” or keep the unpleasant sensations, thoughts, or memories, at a manageable level so that we can reasonably work with them instead of become overwhelmed or flooded by them. With these skills, you may start to experience influence and mastery over your own nervous system states.

Leçon 5: Creating Boundaries and Connection

Our final day of the course will focus on learning what it feels like to physically establish boundaries in our physical space with the use of our bodies in a simple movement exercise. We will also explore using vocal tones to engage the fight response and the ventral vagal nervous system response in a healthy, playful way to deepen our connection with both ourselves and others in our lives.

Reviews

This was a nice, brief introduction into Sensory Experiencing that had easy-to-digest parts. Thank you!

As someone with CPTSD, discovering somatic experiencing through this course has already been so helpful. It hits a part of me that talk therapy just cannot reach. It’s now becoming a great ally in my system of tools to calm my nervous system and heal the hurt.

Great course! I enjoyed exploring these new SE skills, and look forward to testing them out. Thank you!

Loved the zu sound I had never come across that in my decades of meditations :)

Thank you! I learned a few new techniques for myself and possibly to share with students. Day 4 resonated most with the identification of my fight-flight-freeze response and then “treating” it with small movements.

This was a great mini course with a ton of information and good resources and demonstrations with classroom instruction.
I will repeat and start to use the resources

I loved this course. As someone with adhd I have a hard time with meditations sometimes but this course had me completely engaged. I loved using my body to meditate- I felt so good after every day. My only complaint is that I wish there were more days!!

I loved this and will keep it on regular rotation in my collection for daily practice 🙏🙌🫶🏼

Great basics easy to establish and remember! Thanks so much for putting this together 🌟

Really loving somatics for my healing please do more on this channel 💜

both instructor and course are engaging, warm, safe and secure. lots of good feelings throughout.

This was very informative and helpful to learn more about. Your voice is soothing and the timing of speaking was just right.

I enjoyed it, short practices you can return to anytime

Thank you for your gentle and soothing guidance🙏🏼

I’m so excited about SE I look forward to talking to my therapist about this!

Thank you so much for this course! Blessings to you 💗 🙏

Wonderful course! Since implementing these techniques I've felt an immediate improvement ❤️

So helpful thank you, some more tools in my toolkit 🙏🏼😍

Really appreciate the course, very precise, easy to follow instructions, delicate, respectful and complete. Thank you

This is such a well executed resource. I’ve been repeating day 4 for a few weeks now, and I was able to reduce my dissociation from the underlying abandonment pain during this period. Something I was unable to achieve in the past four years since I started my process of effective recovery.

Thank you so much for putting this together!