The ABCs and 123s of Nervous System Regulation

Summary

Irene Lyon dives into the foundational aspects of nervous system regulation and somatic trauma healing, likening learning these skills in adulthood to acquiring a second language. She emphasizes the importance of education, connection with the body, and interaction with the environment as key to building nervous system regulation. Through exploring impulses, engaging socially, and utilizing resources for self-regulation, Lyon offers a comprehensive guide to enhancing one's capacity for dealing with stress and trauma. This video serves as a valuable resource for individuals seeking to understand and improve their nervous system health through practical, actionable steps.

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Q & A

What is the main goal of nervous system regulation according to Irene Lyon?

The main goal is to restore, maintain, and grow more and more nervous system regulation, which includes self-regulation, ensuring the nervous system functions well with good flow and influences other body systems positively.

Why does Irene Lyon compare learning nervous system regulation in adulthood to learning a second language?

Irene Lyon makes this comparison to highlight the challenge and importance of learning to regulate our nervous system as adults, especially if we didn't receive solid self-regulation foundations early in life.

What importance does Irene Lyon place on education in nervous system health and healing?

Irene stresses that education is crucial as it helps us understand our body and nervous system's responses, enhancing our ability to manage and heal trauma through informed self-regulation.

How can connecting with the body benefit nervous system regulation?

Connecting with the body, through practices like yoga or movement, helps individuals become aware of their internal sensations and can lead to improved self-regulation and healing.

Why is it important to also connect with the external environment for nervous system health?

Connecting with the external environment helps balance internal focus with external awareness, which is vital for healing, especially if previous traumatic experiences have led to a disconnect from the surroundings.

What does Irene Lyon mean by 'following biological impulses' and its relevance to nervous system regulation?

Following biological impulses refers to listening and responding to the body's natural needs like hunger, thirst, and temperature, which is essential for maintaining homeostasis and supporting nervous system health.

How can social engagement impact nervous system regulation?

Social engagement, through simple interactions or acknowledgements, can stimulate the social engagement system, improving heart function and overall nervous system regulation.

What is the concept of 'resourcing' and its significance in nervous system healing?

Resourcing involves using external or internal tools (like a warm cup of tea or a comfortable blanket) to soothe and regulate the nervous system, providing a sense of safety and stability.

Why is experimenting with social interactions a suggested practice for healing trauma?

Experimenting with social interactions can help rebuild and strengthen the capacity for social engagement, which is often impacted by trauma, enhancing overall nervous system regulation.

How does building capacity relate to healing trauma and increasing self-regulation, according to Irene Lyon?

Building capacity through practices like understanding nervous system health, connecting with the body and environment, and engaging socially, supports healing trauma by increasing the ability to regulate the nervous system and manage responses to stress.

Outlines

00:00

🌟 Introduction to Nervous System Regulation

Irene Lyon introduces the concept of nervous system health and healing, emphasizing the importance of understanding and improving self-regulation. She discusses the challenges of learning self-regulation as an adult, comparing it to learning a second language. The goal is to restore, maintain, and enhance nervous system regulation, which is crucial for overall well-being and functioning.

05:03

📚 The ABCs of Nervous System Education

The first step in nervous system regulation is education. Irene explains that understanding the complexities of our nervous system and how it interacts with our body is vital. She uses the example of feeling uncomfortable sensations during a yoga class to illustrate how education can help us recognize and address stored trauma and stress.

10:04

💪 Learning to Connect with Our Bodies

Irene discusses the importance of connecting with our bodies, which can be challenging for those new to the practice. She suggests that through self-touch, intention, and attention to the body, we can reconnect and understand our somatic senses. Engaging in movement practices like yoga can help, but it's essential to be truly present and connected to the experience.

15:05

🌍 Connecting to the Outside World

The third element in nervous system regulation is connecting to the outside world. Irene explains that many mind-body practices overlook the environment. She emphasizes the importance of orienting ourselves to our surroundings and reconnecting with the environment, especially for those who have experienced trauma.

20:08

🌡️ Following Our Biological Impulses

Irene talks about the importance of listening to our biological impulses, such as hunger, thirst, and the need for rest. She explains that these impulses are governed by the autonomic nervous system and that acknowledging and acting on them can help regulate our nervous system. She also discusses how disconnection from these impulses can lead to dysregulation.

25:08

🤝 Engaging with Other Humans

Irene discusses the importance of social engagement for nervous system health. She explains that our ability to connect with others is directly related to our self-regulation capabilities. She suggests simple ways to practice social engagement, like smiling or having brief conversations with others, as a means to build social capacity and improve nervous system regulation.

30:10

📦 Utilizing Resources for Self-Regulation

Irene explains the concept of resources, which are external elements that help us regulate our nervous system. These can be anything from a warm cup of tea to a favorite book or music. She emphasizes the importance of choosing healthy, positive resources and using them to enhance our connection with ourselves and our environment, ultimately building our capacity for self-regulation.

🌱 Healing Trauma Through Capacity Building

Irene concludes by summarizing the importance of building capacity and self-regulation for healing trauma. She explains that as we learn the language of our nervous system and practice the ABCs and 123s, old traumas can surface and be processed without causing re-traumatization. She encourages viewers to continue practicing and seeking education on nervous system regulation.

🎶 Closing and Resources

Irene wraps up the video by encouraging viewers to continue practicing nervous system regulation and to visit her website for more resources. She provides a platform for questions and further discussion, reinforcing the importance of education and community in the healing process.

Keywords

💡Nervous System Regulation

Nervous system regulation refers to the processes that maintain the nervous system in a state of balance and optimal functioning. It involves mechanisms that help the body respond to stress, recover from experiences, and maintain homeostasis. In the video, nervous system regulation is emphasized as crucial for overall health and well-being, influencing systems like the cardiovascular, immune, endocrine, and musculoskeletal systems. The speaker highlights the importance of learning to regulate the nervous system as an adult, comparing it to acquiring a second language, to improve self-regulation and resilience against stress.

💡Trauma Healing

Trauma healing in the context of the video refers to the process of addressing and recovering from traumatic experiences through somatic (body-centered) practices. The speaker discusses how unresolved trauma can be stored in the body, affecting physical and emotional health. Trauma healing involves recognizing these impacts and working through them at a somatic level to release stored traumas and restore nervous system regulation, ultimately leading to greater capacity and well-being.

💡Somatic

Somatic relates to the body, especially as distinct from the mind. In the video, somatic healing and experiences are emphasized as key to understanding and healing trauma. The speaker explains how connecting with the body and its sensations can help identify and release stored stress and trauma. Somatic practices, such as mindful movement or attention to bodily sensations, are presented as essential tools for increasing bodily awareness and supporting nervous system regulation.

💡Self-Regulation

Self-regulation refers to the ability to manage one's emotional, physical, and mental processes. The speaker underlines self-regulation as the goal of nervous system regulation, describing it as the capacity to maintain balance and function well across various bodily systems. The video suggests that improving self-regulation through understanding and practicing the ABCs and 123s of nervous system health can lead to better health outcomes and resilience.

💡Education

Education, in the context of the video, is presented as foundational to understanding one's own body and nervous system. It involves learning about the physiological and psychological aspects of stress and trauma and how they affect the body. The speaker argues that education empowers individuals with knowledge about their nervous system, enabling them to recognize and respond to bodily sensations and emotions in a healing manner.

💡Capacity

Capacity refers to the individual's ability to handle emotional, physical, and mental stress without being overwhelmed. The video discusses growing one's capacity as a primary goal of nervous system regulation work. By building capacity, individuals can increase their resilience to stress, improve their ability to self-regulate, and facilitate the healing of stored trauma.

💡Connecting with the Body

Connecting with the body is about becoming aware of and attuned to physical sensations, emotions, and needs. The speaker emphasizes the importance of this connection for healing and self-regulation. Techniques such as self-touch, attention to bodily sensations, and movement practices are highlighted as ways to enhance body awareness and deepen the connection with one's somatic experiences.

💡Social Engagement

Social engagement refers to interactions with others that promote connection and emotional regulation. The video explains how engaging socially, even in small ways like smiling or initiating conversation, can stimulate parts of the nervous system that help regulate emotions and stress responses. These interactions are portrayed as crucial for building social support and enhancing one's capacity for self-regulation.

💡Resourcing

Resourcing involves identifying and utilizing external or internal resources that support wellbeing and nervous system regulation. In the video, resources are described as positive, comforting, or grounding objects, activities, or relationships that can help soothe and regulate the body. Examples include a warm cup of tea, nature, pets, or meaningful music. The concept underscores the importance of having accessible ways to support self-regulation and emotional resilience.

💡Autonomic Nervous System

The autonomic nervous system (ANS) is a part of the peripheral nervous system that controls involuntary body functions such as heartbeat, digestion, and breathing. The video discusses the ANS's role in governing overall health and its influence on various systems like cardiovascular and immune systems. Understanding the ANS is presented as crucial for nervous system regulation, highlighting the connection between autonomic functions and the body's stress and trauma responses.

Highlights

Irene Lyon introduces the concept of nervous system regulation and trauma healing as learning a second language in adulthood.

The goal of nervous system regulation is described as restoring, maintaining, and growing more self-regulation for better overall function.

Education on nervous system health is emphasized as crucial for understanding bodily sensations and responses to stress.

Lyon highlights the importance of connecting with one's body to recognize and address stored traumatic stress.

The ABCs of nervous system health start with 'A' for education, underlining the need for a well-informed approach to healing.

'B' in the ABCs stands for connecting with the body, emphasizing the significance of being aware of internal sensations.

'C' represents connecting to the outside world, highlighting the importance of engaging with the environment for regulation.

Following biological impulses is stressed as a vital part of self-regulation, including recognizing hunger, thirst, and rest needs.

Lyon discusses the importance of social engagement for nervous system regulation and healing from trauma.

Resourcing, or utilizing external elements that provide comfort and support, is identified as a key strategy in trauma healing.

The concept of 'internal resourcing' is introduced, encouraging individuals to find internal comfort without external aids.

Lyon uses the analogy of language learning to explain the process of developing nervous system regulation and healing trauma.

The significance of education in building the capacity for self-regulation and understanding the body's signals is underscored.

The practice of engaging with others and the environment as a part of healing and developing social engagement skills is detailed.

Irene Lyon concludes by emphasizing the importance of practicing the ABCs and 123s of nervous system health for trauma healing and personal growth.

Transcripts

hey everyone it's irene lyon here and

welcome to this entire world of nervous

system health and healing and today i

want to break down what i often call the

abcs and one two threes of nervous

system regulation we could say trauma

healing at the somatic level all those

things a little while ago maybe over two

years ago now i did a video

where i broke down why learning how to

regulate our nervous system as an adult

so this isn't a case that let's just say

we didn't get good solid self-regulation

at the start of our life which for the

case was many of us

if we didn't get that and we're learning

it as an adult

it is like learning a second language as

an adult so in other words

after you've learned your mother tongue

and you want to learn something new when

you're older it's like that and so

the this concept of learning the abcs

and one two threes

of nervous system healing and regulation

i want to break those down today be sure

to watch that other video that i did a

little while ago we'll link it near

this piece

but the first thing i want to

outline

is that the goal if there is such thing

as a goal with this is to

restore maintain

and grow

more and more nervous system regulation

we could call that self-regulation but

it's being able to have a system a

nervous system that is working really

well has good flow good function because

it is influencing little crash course

here on autonomic nervous system

physiology our autonomic nervous system

governs all of our systems

our cardiovascular system immune

endocrine

musculoskeletal it it governs our

ability to connect with other humans

through that parasympathetic nervous

system also with the environment it

allows us to sleep and and repair at

night all the things so we want to

always be in my opinion at least

building up our nervous system

regulation and if we do not have

good solid nervous system regulation we

want to aim to grow that

hence learning this second language and

of course languages have letters and

numbers hence a b threes a b c's and one

two threes

now

if i start as a list a linear list and

this is not by any means an order of

importance um i'm gonna start with

education

so the reason why let's just say

education is like the a of the abcs the

reason this is so important is our

humanity we have this higher brain

and

because we live in an often a very

unnatural inorganic world and we are

organic creatures we are humans we are

mammals we are animals but we also have

this higher brain that's a little

different

and it likes to understand

what is going on

and i'll just give one example to sort

of portray to to teach why

education is so important let's just say

let's just say

one is starting to feel

uncomfortable sensations in their body

and let's just say these uncomfortable

sensations come up in

a yoga class or any kind of class and

it's because that person is connecting

with their body they're feeling

themselves in a way that maybe they

haven't felt themselves in a long time

movement sensations and

all of a sudden they sense this deep

sharp um heat coming from uh let's just

say their belly

and they know that they don't have food

poisoning and they know this isn't

something intestinal

but they're feeling this intense

sensation in their belly somewhere in

their viscera

when we have the awareness and the

education on board that our nervous

system physiology and our visceral

organs and all that comes in our system

can trap and store old traumatic stress

that is code for fight flight freeze or

survival stressors which are

governed by our autonomic nervous system

when we understand

the complexity

as i would call the nom done

non-dumb down version of the education i

did another video on this as well um

we'll post that near here when we

understand what's going on that oh wow

i'm connecting with this part of my

physiology

i'm opening it up i'm bringing space

into my organs i am releasing the

tensions that have gripped around my

viscera for decades because i was

terrified as a kid for whatever reason

i'm now in this space where i like the

people around me i trust my teacher i'm

moving and grooving in ways i never have

before i have this sharp pain coming up

if i have the knowledge the education

that this could potentially be an old

release it could be some fascia that is

starting to kind of unwind and open up

we we see this in soft tissue when folks

get

soft tissue work massage work rolfing

kind of work fascial work it can bring

up emotions right many of you have maybe

heard this maybe you've experienced this

so

when we know that there's this potential

for old stored stress

old stored memories and it doesn't have

to be a memory of an event it can just

be a very intense

emotion that has no meaning no memory it

just feels like pure terror

we can be in that moment connect with it

talk to it maybe ask for extra support

maybe we have to pause the practice

maybe we have to stand up walk around

have some water get some fresh air we

can take care of that as opposed to

just kind of brushing it under the rug

and going oh i must have eaten something

funny

of course that's always possible but

when we have the education on board we

have a little more insight into how to

be with our system

and

one of the words that i use a lot is

capacity

capacity and in many ways the abcs and

one two threes of nervous system health

and healing they are all in service of

growing capacity

as an adult so that we can grow our

regulation heal our systems and

if we go that next step

step release the stored survival

stressors aka the stored traumas that

have been in our system for maybe a

lifetime

so

that's the number one let's say a is

making sure that we have education on

board of course that is what i do here

on my channels and within my programs

the second thing i will get into let's

call it the b

would be learning how to connect with

our body so i just gave you the scenario

of the yoga class

for someone brand new to connecting with

their body it might seem like a foreign

language it's like hearing a language

we've never heard before and we don't

even recognize that oh that might be

this language or that language it's

completely foreign

and having been in this work for so long

you know when someone has been

disconnected from their body when you

ask them

what is it what does it feel like inside

what do you sense internally

and and i'll do this with my eyes they

kind of and this isn't a bad thing it's

just what happens they'll search in

their brain for a word they will try to

think

of it

but when we try to think of what we're

feeling it means that we're not in

our feeling in our sensations in our

somatic senses we would also call this

our interoception

so this ability to reconnect with our

body

and understand it

and know that it's even here can be done

through of course

again through my teachings lots of self

touch lots of intention and attention to

the body system it might be through body

work where someone is actually laying

their hands

in different parts of your system

whether it's the skin the muscle uh the

bone

gentle of course in ways that are safe

where you're waking up those tissues

this is why again i'll use the example

of yoga or movement practices can be

they can be

useful because they're getting you into

your body now i say can

with emphasis because again in my

experience many people go to these

classes

and they're robotic they're actually not

in their bodies they're just following

the instructions and yes they're

exerting calories and perhaps they're

getting stronger in certain patterns but

it's actually not connecting them to the

inside

so again we've got a education i'm just

doing this as i go along b would be

connecting with the body then i might

say c

is connecting to the outside world

so this is often something that gets

left out and a lot of mind-body

practices

because it's mind-body it's not mind

body and environment and when we've had

a lot of survival stress a lot of

traumatic things happen to us big bad

scary things

sometimes an individual will go so

internal

and they'll feel everything inside that

they disconnect from the environment

because that environment was where the

bad scary things were happening if it

was a person a family member the family

system maybe it was growing up in war

maybe it was a natural disaster all the

things that could be

external to us that are

of a stress

so part of again remember this is this

gaining more regulation

is to start to orient and for those of

you who have been around the block with

me a few times this is a very common

practice it's one of the first things we

teach in the programs and in my classes

is can one and i'm doing this with my

eyes right now

look away

and see

the space

around us can we connect with the

outside world it could be something as

simple as a cup of tea that you might be

holding or it could be something bigger

like the clouds that you can see over

there or the trees outside or the book

on the shelf or the colors

in the picture or et cetera et cetera it

doesn't have to be something specific um

that is just for orienting it can be

anything

outside of you

so again education connecting with the

body connecting with the outside world

so let's just call those the a b c if we

were to go one the next one two threes

the the next thing i will say and again

remember this isn't in any order of

importance necessarily would be the

ability to follow our impulses and by

that i mean our biological

impulses

some easy examples would be

are you hungry can you notice your

hunger are you full

do we keep eating

when we are full is there even a

connection

with the receptors in our stomach

because they are there that tell us it's

time to stop thirst

so when we're thirsty do we cue into the

to that and do we take liquid in when

we're tired do we know that we're tired

or do we just keep pushing do we rest um

biological things like passing gas right

do we hold those things in are we

feeling shame when we burp or pass gas

um obviously through our rectum

are there these disconnections with what

animals in the wild for instance and i

often use this example when i'm teaching

in podcasts if you ever at a farm or in

a field with a bunch of cows they are

not going to look around and sees

anybody watching me they're just going

to poop anywhere they're not thinking

about it

they're not worried about it they are

following their impulse same with

infants of course right

infants they gotta go they gotta go

it's as we age as we get more let's say

conditioned socialized

we have to do things there's no bathroom

right these things pose a bit of an

issue a bit of a paradox we can't just

go whenever as humans but let's just say

you're in your home and you know there's

a toilet over there mine's over there

are you sitting for hours on end

ignoring the pressure in your bladder

ignoring the pressure say in your bowels

that that says you need to go and and

void your bowels or you need to empty

your bladder now as odd as this might

seem irene

how is following these impulses helping

me regulate my nervous system

well it has everything to do with that

because that nervous system governs

the production of urine the production

of our of our feces the the digestion of

our food the absorption of water to

hydrate us the release of water through

urine if we don't need that hydration

all of these things if i give one more

example um

cold hot right if we're shivering are we

actively feeling that and doing

something about it or if we're

overheating are we taking off clothes

and letting our temperature cool down

again these are elements of our

autonomic nervous system physiology

so by actually listening to them and

let's just say you're outside and you're

shivering and you know you're about to

be in your car real soon

you know of course notice it but very

often notice that i mean you may not

need to put a coat on that's you're not

going to die if you're just going

quickly from house to car and there's

some rain and some cold

however

many people again i generalize here

don't even notice that temperature

change

they don't feel the goosebumps come up

on on their um their skin they might not

notice that they're red and perspiring

because they're hot and this is often a

sign of a disconnection from the system

now the other thing is when we are

living in survival stress and a lot of

what we would call functional freeze did

another video on this a little while ago

again we'll post that near here but when

we're in something like functional

freeze where we are functioning but

we're kind of disconnected

we don't pick up the cues and our body

might even stop giving us

cues

and it might even start not doing the

things that it's supposed to to maintain

that internal homeostasis

so

again cannot stress enough

this ability for us to start to listen

to these biological impulses be with

them um literally feed them if need if

need be and to just

listen to this system so i think that

was the one of the one two three if i go

to another element that we might want to

work with to again

build this capacity which is again in

service of growing more nervous system

regulation one other thing um might be

feeling and sensing how we engage with

humans

other people now this is a little more

advanced

in that for some of us humans were the

source of all of our pain and trauma and

dysregulation and that might be accurate

however

how can we start to

have a little connection with other

humans even if it is just smiling to

someone when you are walking outside in

the park now of course it's not about

forcing another person to smile to you

or to nod but it might just be

listening and sensing

is this person interested in engaging

with a smile or a good morning

you'd be surprised how many folks in the

morning when you're outside walking

actually

enjoy that acknowledgement of

hey good morning you know that kind of

thing i find that

more older people are more interested in

that than the younger folk that are in

their phones and just not engaged but

that's another story for another day

even if you are say at the grocery store

most of us have to go and buy food um

check out you know when the cashier is

there

something as simple as saying hi how are

you because they often they usually will

ask how are you doing you might answer

and then you might pause with deliberate

intention not autopilot

pause how are you

how are you today is it busy here talk

about the weather i know that might seem

really kind of basic and plain

but that is a way to practice sparking

up a little bit of our social engagement

system now the reason why i'm mentioning

this as the number two of the one two

three

when we are young

if we didn't have good

what's called co-regulation

with our caregivers because they

themselves were maybe not self-regulated

or did not have any clue what to do with

us

we may not have gotten the right skews

the social cues and it might even be

confusing to us as adults we didn't get

that how to engage with people and

that's okay

the cool thing is we can grow this

regulation back we grow that capacity of

social engagement back by these little

tiny experiments throughout the day

where we're testing out in a fairly

benign safe space this isn't about

dating or going to the bar and picking

up anyone it's not about that it's about

daily interactions where there are other

humans where you might be able to just

nod smile

um in elevators you know something is

simple again sounds crazy it's pretty

cold out there gosh or gosh it's so hot

that weather

that is a good way to break the ice and

and talk to someone who you don't know

but to practice that social engagement

interaction now the reason why this is

important

part of our nervous system so there's a

little bit of education here

that part of our nervous system that

governs our heart

that governs our capacity to

self-regulate and to come down

it is this social engagement nervous

system the fancy word is the ventral

vagal portion of the parasympathetic

nervous system this is where that vagus

nerve comes in

and that ventral portion is our social

engagement

muscle so to speak it allows us to

connect with others and also other

mammals like our furry friends dogs and

cats

by having that spark up it actually

directly relates to our heart pacemaker

and it can

bring the system down now of course

this is where here's a little complexity

if those connections when we were young

were not soothing

it might be that our system is wired a

little upside down in that when we see

other people our heart goes up

but i'm here to say as humans as mammals

we are meant to be with other people not

huge droves of people but some people

close community connection doesn't have

to be again lots it could be one person

one partner one friend

but one of the ways we start to reverse

that that uh not wanting to be with folk

is to start to experiment and kind of in

a healthy safe way pushing ourselves to

engaging

little bits with little little tiny

little tiny elements of experimentation

with people who are just in the outside

world so experiment with that the final

thing i will bring in so we've gone abc

one two three

let's make three resourcing so

this one can sometimes be quite

confusing for some and i know that

because when we teach this in my longer

program smart body smart mind it's a bit

of a

conundrum and it's okay because for many

of us

we have resources that are positive that

we know we go to but we don't think of

them as resources so a resource is

something

on the outside of us like that hot cup

of tea that i might have just i think i

just mentioned a warm bath a fuzzy

blanket

it could be nature it could be a pet it

could be a book it could be music

it could be

anything that we use that we have that

brings our system into more

self-regulation

now

one of the things that sometimes can be

a little confusing as well there are

things that we might have in our in our

environment that are resources but

they're not positive like abusing um

let's say drugs and alcohol nicotine

all the things that we might get

addicted to even things like exercise

for example

can be a resource but it can also be

not good for us if we overly do it if we

are addicted to it to the point where

it is driving us to injure ourselves or

basically harm our bodies so hopefully

that makes sense but we want to have

resources that are helpful

and healthy that we can go to that we

can connect with

so that we can help soothe our bodies

soothe our nervous systems i'll give you

an example

of something that maybe will connect the

this with early life so a lot of kids

when they're young

might have a teddy bear or a blank

people will call them blankies or their

blanket their favorite blanket their

favorite toy and kids will go everywhere

with that thing

now the reason why that is good at a

young age is it's teaching that little

one to have connection with something

that isn't mom or dad

but is an object that they feel

connected to so they can feel safe and

self-regulate

right and that is exactly what a

resource is as an adult now

when we have these resources around us

the key

is going back to some of the abcs that i

was talking about so when that resource

is with you for example can you sense

your body

better is it easier to sense what's

going on inside when you're with that

resource can you connect with the

environment when you're with that

resource are you better able to sense

your impulses

and so by actually

making that connection stitching

together

got this resource maybe it's a cup of

tea

as i

hold this cup of tea as i smell the

scent of the peppermint or whatever it

might be

i can sense my body soothing and then in

that moment that is where we need to

be inside

and sense how our physiology might be

changing with that

the more and more we can connect with

that the more we're building the

language of capacity we're growing

capacity we're growing regulation if we

take this a step further when one gets

really good at listening to oh when i

have that cup of tea i can sense myself

i can feel myself

i can actually also look out on to the

porch deck or out to the clouds with

this tea it's creating this loop of

connection with self and the environment

and the resource

over time as we start to pay attention

to this

one can then be out in the world and

they might not need that cup of tea

to connect they just can connect because

they've been practicing that connection

with themselves with these resources

so eventually we take this one step

further here

eventually we begin to internally

resource

without needing necessarily that cup of

tea now there's nothing wrong with a cup

of tea a favorite book some music a

person an animal a stuffed animal a

blanket a warm fuzzy sweater nothing

wrong with that

but or and i should say can you start to

sense

the internal when you're with that so

that you start to create this

nervous system vocabulary of ah

i just sensed my my my belly softened i

just sensed my heart rate go down

as i brought this around me or half this

resource i actually sensed myself sink

deeper

into my feet and feel the ground

and so this my friends is we're having

if i go back

abc 123 to a education by understanding

what i'm saying here and understanding

how as adults

we need to sort of restructure and lay

these foundations down by understanding

that

it doesn't seem crazy to take a pause an

extra pause when you have that warm cup

of tea or that blanket and really

bask if you will in the sensory

experience

in the experience with the outside world

and hey maybe you are with someone or

maybe you're just the coffee shop or the

cheese shop with this warm drink

and you're connecting with self you're

you're listening to the chatter around

you and maybe someone next to you is by

themselves and you catch their eye and

you just smile or you say you know this

tastes really good how's your tea or

whatever or oh that cookie looks good

and then you're doing the social

engagement thing that i mentioned a

second ago

so

this has been um a little longer

a little more specific to a few elements

of what we would call what i would call

within my work and my colleagues

colleagues would call building capacity

so the education the connecting to self

the environment the following the

impulses the sparking up this uh social

engagement and then the resources

all of them combined i'm going to use

another analogy now into a bit of a soup

into this language

of

the nervous system and the somatic

senses

and our connection with the environment

and then if i bring this one step

one step more when we are infants when

we are little toddlers

the the the the desire of that little

early human is to have these things

happen

naturally spontaneously from their

caregivers now of course not all of us

get that

and so we don't learn good

self-regulation through the

co-regulation with our primary

caregivers we don't learn to feel our

body in a positive way we don't learn

how to orient to the outside world

because nobody's engaging with us

right

we'll use connection with our impulses

because our feeding schedule is totally

not based on our biology it's based on

the work schedule of our parents or

our sleep schedule has been trained so

that we're not

falling asleep and waking up on our

natural rhythm

and so

if we didn't get that organic natural

connection with caregiver who is

regulated and teaching us to be with the

world

as adults

we want to learn it at least that's what

my students do they are learning the

process of bringing more self-regulation

into their nervous system into their

somatic self

via these practices these abcs and one

two threes

this is the starting point

of healing trauma you notice i hardly

use the word trauma in this from my

experience as we build this language of

self-regulation and capacity

the old traumas the survival stresses

they actually start to come out and

bubble out naturally and then when they

do because we've done so much groundwork

so much abc and 123 work when they do

come up they don't trigger us they don't

reactivate us they don't re-traumatize

us which happens all too often we feel

it we sense it we go oh to go back to

that yoga example this is that thing

this is that memory this is that

movement this is that

desire to scream to protect to run

all the things we see them we feel them

and we're not

alarmed by them we actually invite them

because this is exactly what we signed

up for to get this stuff out of our

system

via the building of capacity and

increasing our self-regulation by

learning the language of our nervous

system so

this has been a longer one hope this

makes sense i hope this has made a few

of the pieces come together of course if

you have any questions if you're

watching this or listening to this on

youtube post them below my team will get

to those and

until next time keep practicing these

abcs and 123s and if you want more

information and more education just

visit my site my name irenelyon.com and

you will find a lot of goodies there to

continue this practice of nervous system

regulation and growing your capacity bye

for now

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