Traveling Through the Guide:

Taking It Slow

Each section and each practice are meant to build on each other, gradually developing somatic awareness and skills. When you begin the guide for the first time, I would suggest traveling through the practices from start to finish. Jumping ahead to a section or practice may be challenging as the skills needed to support that practice are built in the previous exercises. Once you have completed the guide, you can revisit sections and specific practices based on need, as you will have some familiarity.

The key to integration is slowness. (Which I know can be hard to sit with! We will address that through the guide.) Giving yourself permission to take your time, to catch your breath, to digest what you are learning and discovering is the most healing practice of all.

As you will come discover, this process is about building a relationship, not reaching a destination.

The Value in Repetition

Integration happens gradually through internalization of healing experiences. Each time we hear a voice speak compassionately, each time we watch curiosity in practice, each time we move our bodies in a gentle way, we are gradually internalizing new ways of speaking to ourselves, of responding to ourselves, of nurturing ourselves.

While I don't suggest jumping ahead, I do suggest revisiting practices you've already used as you travel through the guide. Although the guide is created in a linear fashion, we don't always experience it that way. For example, when I reach the "Developing Somatic Awareness" section, I may discover that I need to return to "Getting Collaborative" or "Creating Safety". This isn't a "step backwards", but instead a returning to skills that need fortification as you expand your toolbox. In fact, I would encourage you to consider moments when returning to previous practices would feel supportive. In somatic healing, repetition is your friend, as it helps your body become familiar with supportive practices. I would suggest utilizing each practice five times before moving on to the next one, unless that practice is particularly triggering or dysregulating.

There is value in repeating the somatic practices. There is value in hearing the explanation more than once. Repetition is how we build familiarity. Repetition is how we come to embody what we are learning.

Modeling: Explanation + Narration

Throughout the somatic practices, I spend the first few minutes explaining, whether that be a little bit about why the practice can be helpful or letting you know what to expect or building on the previous practice. I do this intentionally as I am trying to model for you a curious and compassionate voice.

Growing up, we have often internalized a shame-based and critical inner voice rooted in the messages we heard day-to-day about our emotions, our needs, our bodies, our inner experiences. What I have discovered is that we can internalized a curious and compassionate voice, when we are exposed to such a voice again and again and again.

My hope is that I model for you that voice in word, tone, and expression to help you internalize a more gentle point of view as your travel through this guide.

I also spend some time narrating my personal experience - in real time - during the somatic practices. I do this to show what my inner process is like during a somatic practice and to help you get curious about that ongoing conversation within.

Video Captions

You can enable captions on the videos in the guide by selecting the "Subtitles" icon in the lower right-hand side of the screen. Then, you can click "Enable captions".