Welcome to day 2 of this PTSD help mini course.
Before we begin today's meditation,
I have a quick review on how trauma impacts feelings of numbness,
Disassociation,
And emotional outbursts.
For the full length lecture,
Please return to day 1.
Numbness and emotional outbursts are linked to the brain region known as the insula.
This brain region is responsible for detecting changes in our physical state.
It is supposed to pick up on subtle cues that indicate changes in our emotions so we can recognize and make changes to keep our emotions in check.
When we have a traumatic experience,
It requires us to focus all of our attention on the outside world to prevent harm to ourselves or others.
Our internal state becomes less of a focus.
This is how problems develop in this brain area.
When the insula is underactive,
We get numbing and disassociation.
When it's overactive,
We get emotional outbursts.
Each practice in this series helps to correct issues with numbing and outbursts by helping the practitioner reconnect with physical changes in the body.
Engage in these practices when you are in a relaxed state.
So take a moment to get comfortable and to settle in.
You may close your eyes if you wish to.
Begin with a few deep breaths.
In through the nose and back out through the mouth.
In through the nose and back out through the mouth.
Notice the slight cooling around your nostrils as you breathe in.
And then breathe back out.
A few more on your own,
Focusing on the sensations of breathing in.
The aim of this practice is to help you tune in to any distress in the body.
As you scan the body,
Assess for tension or pressure.
Also assess for heat or coolness.
Neuroscience research has shown that different emotions produce heat in different locations of the body.
First,
Bring your focus to your face and head.
Note if you are experiencing any tightness or pressure.
We often tense the muscles around the eyebrows and forehead without realizing this.
Do you notice any tension in this area?
If you've noticed some tension,
Let it go and relax these muscle groups.
Now,
Are you noticing any unusual coolness or heat?
Many people may feel heat in their ears or their head when they become angry or flustered.
Move next to the neck and shoulders and assess this area.
The neck and shoulders are another common place we hold stress.
Do you notice any tension in this area?
Do you notice any unusual heat?
Again,
If you have noticed any tension,
Visualize this tension fading away.
Now move your awareness to your upper back and chest.
How would you describe this area?
In what state are these muscles?
Again,
Assess for any heat or unusual coolness and just make a mental note.
Now move your attention to your arms and hands.
Do your arms feel relaxed?
Or do they feel more tense?
How do your hands feel?
Hands are one area where we often feel the most dramatic changes in temperature.
Are your hands hot?
Cool?
Or are they in a fairly neutral state?
Now check in with your abdomen.
Tightness and knots are very common in this area,
Especially during times of anxiety.
In what state is your abdomen?
Now bring your focus to your buttocks and your lower back.
How is this area?
Any pressure or tightness?
How is the current temperature?
Next we move on to the upper legs.
Again,
Assessing for any signs of distress,
Any soreness,
Any tension,
Any unusual heat or coolness.
Last,
Bring your attention to your lower legs,
Your calves,
And your feet.
Our feet also tend to experience very noticeable temperature changes during different emotional states.
Assess closely the current temperature of your feet.
Do you notice any tension in these areas?
Now return your focus to your breath.
In through the nose,
Noticing the cool sensations,
And back out through your mouth.
Breathe in and breathe out.
Breathe in and breathe out.
You may now open your eyes if you've closed them.
To create lasting changes,
It is important to practice three to four times a week,
Eventually working up to daily practice.
Once you've become familiar with doing this scan,
Utilize it during times of stress to identify where you are manifesting the stress in the body,
Either through tension or temperature changes.
That is all for now.
I hope you will join me for Day 3.
