Beyond Surviving with Rachel Grant

"Muscle tension is commonly associated with stress, anxiety, and PTSD symptoms as part of a process that helps the body prepare for potentially dangerous situations."This is why many survivors of trauma find that they are in constant states of tension and sometimes even feel like that don't even know what this whole "relaxed" state of being is. It feels like unfamiliar territory.This progressive muscle relaxation practice is all about helping you to become more aware of where your body holds tension, particularly subtle muscle tension, and how to move into a state of release and relaxation.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #progressivemusclerelaxation #relaxation #bodyconsciousness #selfresourcing #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing

This body based practice is all about scanning the body and noticing the sensations you experience head to toe and importantly tuning in to the areas of your body that hold a feeling of strength.Being aware of this and knowing where strength sits in your body is extremely helpful as it becomes a way to ground and support yourself when you're feeling anxious or activated.Try it out!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #anxiety #interoception #bodyconsciousness #selfresourcing #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing

Do you find yourself feeling wobbly all the time? Bumping into things? Dropping things? Feeling just generally off balance?If so, then these proprioceptive exercises are just the thing you need to help you improve your sense of balance and become aware of your body’s position relative to the environment.In fact, when “grounded” feels like a wiggly concept, focusing instead on feeling “centered” will greatly support you in feeling stable and balanced. And this applies not just to your physical self, but also your emotional and mental self!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #proprioception #centered #balanced #stable #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing

In this video, we are going to further build our capacity for interoception by focusing in on the heart. Using our heartbeat, pulse, and breathing, we can develop a deeper sense of self, self-awareness, and even ground ourselves to boot!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #heartconnection #breathwork #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #sensitization #wakeupthesenses

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

In 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 #wakeupthesenses

In 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 #selfawareness

Using 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 #healing

What 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 #empowerment