10 STEPS:
When: 10 steps is a simple and profound way to connect the left and right brain and left and right cranial nerves with the whole body. It can help you restore natural breathing, come to the present moment, as well as prepare for harder physical or mental activities. Do first thing am or anytime.
MASSAGING THE FACE WITH FACE MASSAGER
When: Anytime, but best a.m. Massaging the face will wake up the cranial nerves in the face and neck and help you have more access to safe/social state. You can shift the energy from belly to face anytime using the massager.
Take 2-3 minutes to thoroughly massage the face, please do not go over the eyes; make sure you cover chin, mandible, cheekbones, forehead, eyebrows, nose, lips. Notice how you feel before/after.
MOTORBOATS WITH MASSAGER:
When: Anytime. This practice connects the different parts of the Vagus nerve and two other cranial nerves (V and VII) creating a calm and regulated state. It also helps nose breathing and sleeping.
Turn on the massager and start at your pelvis. As you move it up towards the clavicles, inhale through the nose and on the exhale, motorboat your lips. Do a few on each side and the across. 25 is a great number to do daily.
Link to video of face massager and motorboats
LEMON Q TIP PRACTICE:
When: Before meals. This practice wakes up cranial nerve IX and helps regulate breathing, chewing, swallowing and digestion.
Dip your q-tip in lemon and do three strokes back to front on your tongue. Notice what happens next. You might observe breath, opening, relaxation, or become aware of a body part. Do this once, or three times as you wish. If you want to play around do the right side of the tongue and then the left.
Link to video of lemon practice
HAND MAPPING:
When: Anytime. This practice supports the flow of parasympathetic energy, and is very helpful in stressful times or when you need to invite the blue side of the hill.
Use a q-tip to gently outline the hand from outside to inside. Pay attention when your breathing is interrupted, pause and wait for your breath to return to normal. Pause for yawns, swallows and sighs.
You can also map your feet. You don’t have to map both hands and both feet. You can choose a hand or foot a day 🙂
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