Experiential Learning Sessions

Aka Lectures with a science lab experiments

This is your place to find the recordings, related journal prompts, workshops, and suggested practices.

Journal prompts:

What is my current level of somatic awareness?

What has prevented me from feeling into my body in the past/currently?
What am I noticing as I tune more into my body?

Suggested practices:

Sensing into your environment
Body scan meditation
Commitment Worksheet alongside Centering Practice
Practice checking in with your body and using the felt sense vocabulary and see how many descriptors you feel in that moment

Session 1: Somatic Awareness

Journal prompts:

What feelings and sensations came up for you as you learned more about each autonomic state and the polyvagal ladder?
How much of your time are you spending in each state?
Which state feels most familiar?
End of day journal practice:

Think through your day - what autonomic states were you in at various points in the day?
What triggered you into each state? What shifted you into a different state?

Use the Personal Autonomic Map - make a copy

Reflect on what each state is like for you and what supports you in shifting in out of states. Make a copy if you’re doing this virtually or use a journal sideways! Colored pencils or markers highly encouraged to really illuminate the distinctions between states.

Session 2: Nervous System, Stress Response & Polyvagal Theory

Practices to support yourself:

Sensing into your environment
Ocean breath
Physiological Sigh
Vagus nerve ear stimulation
Voo
Havening - Soothing Self Touch
5,4,3,2,1 - five things you can see, four things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste
Humming
Inhaling for four, exhaling for six - five minutes

Journal prompts:

How did you feel after doing one of the yoga nidras?
How does that feeling compare with how you typically feel?
What are practices that give you a microdose of that feeling?
What prevents you from doing those practices?
How might you autonomate, schedule in, or use the buddy system to do more restoration practices?

Resource of Resilience worksheet - make a copy! Ways to use the worksheet:

Do the resilience meditation below (optional)
Journal on the sources of support and resilience
Make there columns. On the left list each source, in the middle write how often you’re currently getting/utilizing this, and in the third write how often/what amount would be really freaking nourishing. In the final column don’t worry about what’s realistic, think about what would feel great
Journal on which resources would really add the most nourishment to your life and think of how you can get more of those