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Beyond Surviving with Rachel Grant
Belly Connection Exercise
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In this video, we get to explore how to use touch (external sensation) of the belly to increase our internal awareness (interoception). I also touch on why even physically touching our belly can be challenging for survivors of trauma. Ultimately, we get to further uplevel our emotional awareness by using the power of the belly and diaphragmatic breathing!
#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #bellybreathing #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #sensitization #wakeupthesenses
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Sensory Sensitization Exercise
09:00In this video, I take you step by step through a playful sensory sensitization exercise! This is another great way to use our external world to increase our internal awareness. It's also important in getting us thinking about the ways we have become desensitized as a result of trauma and what "waking up the senses" really means. I also share about how a client of mine recently used interoception to decide whether or not a relationship was working for her!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #usethesenses #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #sensitization #wakeupthesensesReleasing the Stress of Negative Events
12:07In today's practice, we explore how incorporating a pose, intentional relaxation, and some tiny movement can help us create a new emotional experience around a negative event. We will particularly focus on relaxing the psoas muscles, which tense when an upsetting event occurs. So get comfy - this is a good one!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #relaxation #selfresourcing #interoception #movement #propioception #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenessHow to use external senses to build internal awareness
13:44Using the sensory data from our external world is a great way to increase internal awareness. And as we know, internal awareness is critical when it comes to decreasing activation and nervous system regulation. I take you step by step through an easy and repeatable exercise that will help you use your senses to boost your interoception.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #usethesenses #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healingWhat Is Interoception?
14:30What is interoception and how does developing this ability impact the brain? So glad you asked! In this episode, we explore this concept of interoception and all of the benefits to the brain of increasing our awareness of our internal states!#beyondsurviving #coachrachelsays #nervoussystemregulation #interoception #internalawareness #emotionalregulation #amygdala #insula #incestsurvivor #hippocampus #traumatriggers #anxiety #fear #grounding #awareness #feelings #internalstates #earlyintervention #coaching #toolsthatwork #hypervigilence #safety #dissociation #healing #empowermentPower Breath (let's get energized!)
06:08Did you know that there is a breathing technique that can boost your energy?Indeed there is - let's practice the power breath!#beyondsurviving #energized #traumatoolkit #coachrachelsays #powerbreath #somatichealing #ptsd #childhoodtrauma #metoo #breathingtechnique #nervoussystemregulation #emotionalawareness #bodyawareness #concentration #attention #reducestress #movement #energizingyouMoving Breath (particularly great for those with ADHD)
06:42Today we are going to explore the benefits of bringing some moving into a breathing practice (particularly great for children, adolescents, and those with ADHD) because it does not require the body to be still!Give it a try and notice the simultaneous calming and energizing effects of this practice.#beyondsurviving #adhd #traumatoolkit #coachrachelsays #movingbreath #somatichealing #ptsd #childhoodtrauma #metoo #breathingtechnique #visualization #meditation #nervoussystemregulation #emotionalawareness #bodyawareness #concentration #attention #reducestress #quietthemind #movement #energizingyouBody Breath Meditation
15:39In today's video, I walk you step by step through the Body Breath Meditation. This is a powerful visualization, because it combines a variety of the breathing techniques we been learning in this series to address multiple trauma symptoms, such as interoception, diaphragmatic breathing, right hemisphere activation, and positive emotion induction.Get comfy and enjoy!#beyondsurviving #traumatoolkit #coachrachelsays #bodybreath #somatichealing #ptsd #childhoodtrauma #metoo #breathingtechnique #visualization #meditation #nervoussystemregulation #emotionalawareness #bodyawareness #concentration #attention #reducestress #quietthe mind5-5-8-2 Breath: The Power of Exhalation
09:13Did you know that extending exhalations leads to "longer parasympathetic (relaxation response) activation? Well indeed it does --- and that's a helpful thing to know, because that means we can use prolonged exhalation to help ground and self-soothe.Follow along and practice this 5-5-8-2 Breath technique and see if you notice a difference when you slow down your exhale!#beyondsurviving #coachrachelsays #somatichealing #traumatoolkit #nervoussystem #grounding #healing #raiseyourvibration #selfempowerment #youarepowerful #balancedlife #dissociation #relaxation