Somatic Exercises For Self-Compassion | 15 Minutes скачать в хорошем качестве

Somatic Exercises For Self-Compassion | 15 Minutes

Welcome to Day 20 of Somatic Kickstart, my transformative 30-day series designed to enhance nervous system regulation and improve your overall well-being. In today's guided somatic routine, we are focusing on self-compassion. WHY SELF-COMPASSION IS ESSENTIAL Practicing self-compassion isn’t just about feeling better in the moment; it builds long-term resilience. When you approach yourself with kindness, you reframe negative self-talk and reduce the impact of shame, guilt, or self-criticism. This shift supports emotional regulation, which is crucial for managing life’s challenges without overwhelming your system. From a biological perspective, self-compassion enhances heart rate variability (HRV), a marker of how well your nervous system adapts to stress. A higher HRV indicates greater flexibility and resilience, meaning your body can move more fluidly between states of arousal and relaxation. SOMATIC EXERCISES 1) Torso Twists: Gently twisting your torso while placing your hands on your shoulders isn’t just a physical activity—it’s an invitation for your body to soften and let go. This motion helps release stiffness in your spine while signaling to your nervous system that it’s safe to relax. Emotional stress often manifests as physical tension, and this movement helps you embody self-compassion by offering your body space to reset. 2) Seesaw Arm Movements: Cross-lateral movements like seesaw arm motions engage both hemispheres of the brain, promoting harmony and integration. This practice mirrors the essence of self-compassion: balancing opposing forces, such as tension and relaxation, with grace. By focusing on this gentle, rhythmic motion, you remind yourself that balance is possible, even in the face of discomfort. 3) 3-6 Breathing: Deep, controlled breathing—especially with an elongated exhale—directly influences the vagus nerve, a critical component of the parasympathetic nervous system. By breathing in for three counts and out for six, you create a calming rhythm that fosters inner peace. This simple yet powerful practice is an act of self-kindness, helping you pause and attend to your inner needs. 4) Freeze Roll: The neck and shoulders often bear the weight of unprocessed emotions. Slow, mindful head rolls with hands interlaced behind the head help release tension and increase blood flow. This practice is a metaphor for self-compassion: addressing areas of strain with patience and care rather than force. 5) Self hug: A Physical Expression of Care Placing your hand under your armpit and wrapping your other arm around yourself creates a tangible sense of comfort. This act stimulates your proprioceptive system, heightening your awareness of your body in space, and activates oxytocin release. Self-hugging is a profound reminder that you can be your own source of comfort. 6) Heart-Centered Warmth: Connecting with Love Rubbing your hands together to generate warmth and placing them over your chest fosters a connection with your heart center. This action not only soothes the nervous system but also anchors you in self-love and compassion. The warmth of your hands reinforces a deep sense of inner safety, helping you reconnect with your humanity. - Whether you’re new to somatics or looking to deepen your practice, this guided somatic practice offers a gentle introduction to connecting with your body, mind and soul. Don’t forget to like, comment, and share your experience. Reminder: If you sigh, yawn, shiver, swallow or have an emotional release, this is a sign your nervous system is starting to regulate and feel safer. - YouTube:    / @shebreath_teresa   Instagram: shebreath_official TikTok: sheBREATH Website: www.shebreath.com - As a certified trauma-centered somatic practitioner and breath therapist, I help you regulate your nervous system. My journey included transforming personal challenges into wisdom. I´ve evolved through my own trauma, trials and errors, which now empower me to offer guidance and support to others navigating their own transformations. - Disclaimer: The content provided on this channel is for educational and entertainment purposes only. Teresa Trieb is not responsible for any liabilities, injuries, or damages that may occur from following the information or advice in these videos. By voluntarily participating in these somatic exercises, you agree to do so at your own risk and accept full responsibility for any potential damage. You may consult a healthcare professional before beginning somatic exercises. These exercises are intended as a general guide; always pay attention to your body's signals and discontinue if you feel unwell. If you experience sensations such as tingling, ear ringing, dizziness, light-headedness or similar symptoms, please remain calm, as they are completely normal #selfcompassion #selflove #selfcareroutine #nervoussystemregulation #nervoussystemhealing #nervoussystem #somatictherapy #somatics #somatichealing