a 15 minute neurosensory exercise to pause and de-stress

[@IreneLyon]

THANK YOU FOR TRYING THIS OUT! Please know I have more free audio samplers on my site here > irenelyon.com/free-resources-2/

[@doughalversen7913]

Grammar and pretty much getting my point across that people are going to understand it,is also tricky

[@the.kai.eros.experience]

I want to take a moment to express how grateful I am that you’re here, Irene Lyon. As well as an acknowledgment to each and every one of who is thawing back to our inherent aliveness. It’s warrior work. And we deserve it. We deserve to feel free from all the pain & the shame We deserve to feel like we belong in this world. We deserve to feel held. To feel deep relaxed peace. Deep bow to all of you on this journey with me. It’s like a new life. Leaning into faith & trust. Feeling the intense fears with courage. It’s a divine unraveling. Thank you all. I’m so inspired reading the comments.

[@evelynavanti4201]

Thank you for sharing this. So helpful! Part of my CPTSD is waking up feeling as though I've been shot out of a cannon, my nervous system is so adrenalized. I tried this first thing after I woke up, and the difference in the state of my nervous system from just 15 minutes was night and day. I've never known how to skillfully address that hyper-aroused state. So great to finally find a tool that works!

[@IreneLyon]

Yes!! This is so wonderful to hear! I hope this information continues to give you insight on how to skillfully address the hyper-aroused state. If you haven't already, check out the 7 Steps to De-stress. You may find a few other things to help :) irenelyon.com/7-steps-opt-in-IL Nicole - Team Lyon Moderator

[@sonja7halcyon]

I’ve also found doing the orientation first thing when I wake up very helpful. It helps me stay online. Usually I wake up into freeze mode, with fibromyalgia fire coursing through my whole body, and would take me hours to get out of bed. Now I find it much easier to get out of bed.

[@B3l0v3d05]

This is my experience waking up also! I have not heard someone else explain this

[@Lachlans-i2s]

My experience as well

[@Wendyiss]

Thank you Irene. It's the third day in a row I am doing this. it really is helpful. It's grounding. I am 2 years and a half in this journey of nervous system regulating. I still cry when I connect to my body. I keep falling and getting back up. It's a practice. 🙏👼

[@the.kai.eros.experience]

Thank you again. I’ve been going through such an intense spiritual crisis and feeling absolutely overwhelming with sensations and mental noise. This helps me feel safe and grounded almost immediately. Seriously a life-saver. As I’ve been feeling rather insane and lost and suicidal.

[@user-xv3bl4xl6t]

Hi Team Irene, I loved this. I did it lying down and felt so relaxed that I fell into a deep sleep. So when I woke up I listened to it through again, this time staying awake. It felt like food for my soul ❤. Thank you.

[@lisabuscaglia1856]

Simplicity🌿 Am currently connecting w/nature in my yard~ Seeing lot's of green, yellow, pink, purple orange 💐 birds eating. Hear birds, airplanes, a neighbor dog barking as I sit on a soft blanket, on a lounge chair. Breathing was held back, till I changed that after you mentioned it. Thank you for this exercise💫

[@thehighpriestess8431]

This stuff is great. I have done tons of EMDR because of my C-PTSD and I am ready for this !!!

[@stellarzenreiki2884]

I’m very grateful for the free resources you publish!! Thank you.

[@Kuruflower]

I am having difficulty with feeling my breath at the same time as looking and feeling. Also feeling safe is not a thing i am familiar with, the idea of being supported by the earth or whatever brought on so much distress. its really hard to stay calmish ever, thats what drew me to this video.thank you for this.

[@IreneLyon]

Yes. Not feeling safe makes it hard to get calm. So great that you have that awareness. This video might be insightful. kzbin.info/www/bejne/f3PXnXx7na-mi6s&t= In regards to having difficulty with feeling your breath at the same time as looking and feeling - a suggestion is to play with recognizing that one thing can be in the foreground, but something else can be in the background - not fully in your attention, but partially :) See if that helps! Nicole - Team Lyon Moderator

[@heartpoint5289]

This was amazing. I am a psychotherapist, have a decent amount of trauma/somatic training, and a background as a yoga teacher. However, due to proverbial trauma, struggle with a mixed up/jumbled sense of interception. I never knew before doing this that vision is a main issue, and the fact that the troubles I have are due to my head and neck not coordinating with my eye movements. This was very helpful and hopeful. Thank you so much.

[@buzzwaffle]

This was very helpful to make me slow down and re-connect to my perspective, location and organic processes. Good way to ground myself and focus internally, instead of on the constant barrage of media input.

[@ingridferg9779]

I've done this once, fell asleep. This time I did it, was completely different. Both times, though, I feel the need to close my eyes. That the sensory functions are overloaded and I need to shut ot sight. I become very attuned to sound. And touch, even the cool air on my feet. Had a nightmare last night, awoke completely traumatized. This has been most healing and helpful. Thank you❤

[@heatherallingham7120]

This made me aware that I am rarely connected to either my body or my environment and never simultaneously...and that when I do either, I hold my breath. I feel extremely unsafe doing this; it seems like it should just happen naturally, but it doesn't. I will try it a few more times and see if it helps... Thank you.

[@IreneLyon]

Heather, this isn't always an easy process! Especially if the environment was often not safe at a younger age, or the support and connection to environment was never made. My suggestion is to start off with paying attention to something that feels the least amount of stimulation. For example, start with a ring on your finger. Or notice your thigh. Or the texture on the couch. Let me know how that goes! Nicole - Team Lyon Moderator

[@heatherallingham7120]

@@IreneLyon Thank you; I really thought this would be easy and was surprised at how hard it was…I’m an old gal, so this is a revelation. I’ve been taking regular breaks to look around and say “Here. Now. Safe.” I also feel (as per some of your other videos) that I have a lot of anger awareness to do. In fact, a lot of things I’ve done over the years that I thought to be “right” have led to a breakdown in my health; this has also been a shock. I hope it is not too late for me. At this point, though I am open to change! Cheers xxx

[@IreneLyon]

@@heatherallingham7120 Here's to revelations! It's never too late. 🙂 Nicole

[@ozbrook2182]

First time i properly tried this today, i definitely feel different. I felt the end of my nose pulsing and top lip twitching, i went with it and it turned into a real disgusted face and then my head turned as if away from something. What am i disgusted with? Went down into my belly and felt a sense of safety for a while but ive been scared for some time after now, I've felt stuck in my recovery for a while and this is definitely a new way forward, thanks Irene and team!

[@teamlyon3109]

Hey Oz Brook. Seth here from Team Lyon. Thanks so much for being here! I'm very glad that you tried out this exercise and had such powerful experience with it. It's very common to have emotions and their facial expressions arise without any context when doing this work. There's can be many reasons for this - it could be from an experience that happened before our memory forming centers of the brain were online, or it may be the psyche isn't ready to divulge the material yet. The great thing about Somatic work is, we don't have to know! The work works regardless. If this resonated with you I suggest checking out Irene's online programs as well! you can read about them over here... irenelyon.com/programs/

[@forfreedomssake4315]

one more comment, because I want this kind of video more viral. :)

[@IreneLyon]

Haha! YES!

[@iseeyouurloved1703]

🙏🏼

[@ireallylovecilantro]

I’m not sure why but every time I listen to this and do the exercises I instantly begin to feel sleepy. I guess it’s relaxing and releasing stress!

[@teamlyon3109]

Hi X V X, Seth here from Team Lyon. It sounds like yes, you are switching into parasympathetic mode and getting relaxed. OR If it comes on like a mac truck and all of a sudden you're yawning like crazy and can't keep your eyes open, that would be more indicative of the Freeze response taking over. Also a parasympathetic response, but a survival response, rather than pleasant relaxation. If it's the former, then all good. If it's more like the later, then it would be good actually stop the exercise, sit or stand up, look around a bit at your environment, maybe walk around a bit til you feel more alert, then try again.

[@ireallylovecilantro]

@@teamlyon3109 Thank you so much for the insight! It isn’t intense, just calming and makes me feel sleepy. I’ve noticed doing this and meditating releases all the tension in my body that’s causing it to ache. Any other suggested exercises I could try? I have complex PTSD. Thank you!

[@teamlyon3109]

@@ireallylovecilantro - Sure, there are two more places you can get a bunch of free exercises to practice, and then if you want to do more you could consider joining one of Irene's online programs. I'll put those links just below. Free Resources - irenelyon.com/free-resources-2/ KZbin practical exercises - kzbin.info/www/bejne/Y6GZYYh_nK6YY6s Online Programs - irenelyon.com/programs/

[@fionasmith5767]

Beautifully guided orientation exercise 🙏 I loved the gentle attention to detail and that you brought attention to breath in at the end, when the system is more settled.

[@Tinyteacher1111]

Thank you. I’m starting to think I need this, or something like it. My son is sick with mold toxicity and has had a LOT of brain and emotional trauma. I appreciate all these short videos. Thank you, again!

[@beckypeters4136]

Thanks. My neuropathy is in both lower legs. Any targeted exercise suggestions?

[@MinnaMrt2958]

@@beckypeters4136 You might wish to try Feldenkrais videos, by e.g. Annie Thoe.

[@likedilip]

This is amazing exercise! Thankyou so much!

[@justme9818]

I have CPTSD. In my case, becoming aware of my surroundings or body actually makes the flashbacks/emotions worse. When I try to become aware everything just intensifies horrifically and the terror becomes uncontrollable. From what I've been told this isn't common and no one has ever been able to give me any alternatives. If anyone has any ideas at all, please post them. I could seriously do with some help.

[@IreneLyon]

Hi! I have clients who are in the same boat as you. Where the world is a dangerous place so taking in their surroundings is too overwhelming. As is going "inward". As an alternative, I would suggest investigating what you do that allows things to not intensify. What is it you do that makes you feel "safe" (this may be hard to grasp) or less terrified. It could be holding on to a favorite rock or marble or a favorite mug or something of that sorts. Or looking down at your pants, or the fabric of whatever you're wearing. Experiment and find out what is less activating to be with. Let me know what you find out. It may not be easy! But there is the opportunity for capacity to build and this to change. Nicole - Team Lyon Moderator.

[@MandyMartini]

I used to experience the same thing after prolonged abuse but not anymore. Email me if you want

[@user-xs4ys3qc9k]

Hello Just Me! I can suggest you before going inside to investigate how we create our experiences via thoughts. You can watch on youtube or listen or read "3 Principles" of Sydney Banks. There are many resources of materials. As you understand who you really are and could feel safe, peaceful and completely ok, then from this "place" you could see how you create your experience via thoughts, images from the past. And only knowing safety of who you are and safety of present moment you could stay safe and calm and even could go inside if you wish. Would be very glad to help! [e-mail]

[@faithandivor]

just me! Same here, but i am getting better. Having a full blown panic attack in Walmart trying to “ feel “ the weight of my feet, only caused more panic. I now will turn on my phone and focus on Netflix or KZbin. I do much better taking the focus off me or the environment.

[@livinginla200]

Stankids Stankovic hope you’re better

[@tarapollitt1929]

Thank you so much. This helped so much !

[@marisol_6]

Thank you so much

[@eoinmcsweeney2632]

Practice makes perfect. Bring our system into here and now. Simplicity

[@eoinmcsweeney2632]

I’m sorry that happened to you. You can change

[@nataliehalford8096]

This is sooooo good thankyou Irene as soon as I can afford it I want to do the 22 day nervous system tune up!

[@nataliehalford8096]

I just bought this 21 day course when I saw it was on offer I haven't had an email about it yet tho

[@nataliehalford8096]

Does it take like 24 hours or something like that? I am in Ireland

[@iseeyouurloved1703]

Listening to this during savasana 👌🏼🧘🏽

[@eoinmcsweeney2632]

Not sure what’s going on with me recently. But I know I’m healing.

[@Shahina456]

Thank you

[@theresawalker1508]

Love this exercise,definitely getting results thankyou💕

[@moonshineonme75013]

This is an delicious tool Irene 😋 Thank You so much for sharing it!

[@ShelbyArtist]

Thank you. ❤

[@sandrarthornton]

I really needed this. Gratitude. Thank you 🙏

[@user-rz2bw5ej5s]

Irene, that was so soothing!

[@user-it5im7dy8f]

Gravity...? My Merkabah is now coming on line. Thanks for your share!

[@Laurawhiteart]

Really helpful. Thank you x

[@sunkencubeoctahedron7844]

My face changed doing this. I haven't felt present like this since I don't know how long...

[@juunmiddelkoop]

This really helps me calm down after events my nervous system experiences as stressful! I also notice I always start yawning a lot during this exercise, what does this mean?

[@teamlyon3109]

Hi Juun, Jen here from team Lyon. Yawning can be an indication of different things. To give you a few possibilities, if you feel more relaxed, more present following the yawns that it's like a sign that your nervous system has shifted into a state of down regulation. If you feel spacey, out of it, disconnected, then your system may be shifting into conservation phsyiology (sometimes called freeze) which can be a sign to consider slowing down, doing a bit less.

[@moonshineonme75013]

Bravo 👏🏼 Bravo!

[@Mistrzdan]

Wow i tried this excercise 2 times and it really helps! First I felt so profound disgust to environment that I wasn’t aware of. And the second time I was so tired and out of tune but while listening I went to a discharging nap. Thanks a lot! Edit: Btw, I really can’t help but my systems pushes away or shuts down when there’s this “be in contact with environment” thing. Is there any way to go smoothly through this?

[@teamlyon3109]

Hi Daniel, Nicole here (again) from Team Lyon. So great to hear about your experience in doing this! It's common to have this response when our environment wasn't safe in earlier years and we had to learn to adapt and not be in contact with our environment to "survive". Here are a few suggestions on how to explore. See what resonates for you. Keep it close. Maybe it's your pants, or shirt. Or something right in front of you vs further away. Connect with your environment a little bit at a time. Then come back to something you feel more connected with. Move between those a few times being curious in when it is you start to notice yourself pushing away. Not having to stay there. Just finding the "edge" of that. Hope that helps! Nicole

[@gertrudflowing7268]

This is great!! Thank you! 🙏🙏🙏🙏

[@jessaca]

This was helpful

[@IreneLyon]

So great to hear!

[@karinanikoghos7285]

LOVED IT 💗

[@gonnabapro]

Thank you for this. I noticed as soon as you suggested to stay connected to the body while looking around, I froze and went numb and it became too scary to continue looking around while also staying connected to my body. Do you have any suggestions for how to build up to this slowly? Thanks!

[@teamlyon3109]

Hi, A great observation you made. Orienting can be stimulating/scary especially when our system perceives the world as a dangerous place. For some people it's easier to keep the focus more on their body (and not look around) or to look around at things really close to you - ie your pants, ring on your hand etc. Also. Don't feel you need to do this for long. Instead of doing the 15 minute exercise, play with integrating bits of the orienting into your day to day. Even as you read this, can you pause and feel your butt on whatever you're sitting on. Just for a few seconds :) I would also suggest checking out the 7 Steps to Destress for some more tools - irenelyon.com/7-steps-opt-in-IL I hope this provides bits of insight for you and that you discover the capacity to do this and move on to something different before the freeze response kicks in for you. And that with time that response no longer shows up :) Nicole - Team Lyon

[@ingridferg9779]

@@teamlyon3109 I started crying soon into the exercise. Weird

[@teamlyon3109]

@@ingridferg9779 , Jen here from Team Lyon. These nervous system practices are intended to connect us with ourselves and with our inner experience - often we can be surprised at what we find when we have the space and support to tune in.

[@domcerni5927]

While I am doing this I can feel some emotions/sensations . Should I let it come up and focus on it ? While having the grounded/ oriented awareness ? Greetings

[@IreneLyon]

If it feels there's the capacity for it, YES! We so often push what we feel aside/away. See what it might be like to let them come up and see what it is they have to "say" :) Having the grounded/oriented awareness may provide you some support in this process as to not get caught up or overwhelmed by the experiences that arise. Nicole - Team Lyon Moderator

[@annaprokurat469]

I started to do that exercise and suddenly I felt sooo sleepy.. that was so strange... what was that?

[@leneardpat1]

I always think about my breathing, this is my problem. When someone say breathing it's trigger me a little and my belly get irritated and bloating and I try to force my breathing pattern . Any tips to break this thinking pattern?

[@teamlyon3109]

Hey Pedro, Seth here from Team Lyon. Yes indeed! See what happens if you sit comfortably and try just paying attention to the environment without tuning in to your breathing. Just focus on whatever your eyes want to look at. Let them lead, and move around, or hold still as they want to do. Just follow whatever is easiest for your eyes to do. Then, see if you can feel your butt on the chair, and feet on the floor while doing this. See if you can pay attention to just those things - what the eyes see, and the simple contact with the chair and ground. Once you can do this, then notice what your breath is doing without changing it - just notice what it is doing. If your belly starts to get bloated or you feel any form of stress come in, then leave it and come on back to the environment and the chair. Then try again. Little bits.

[@ellenpetersen3156]

Hi, I have a question! When doing this work, I notice I feel numb or indifferent to it much of the time. In general there is a numbness I feel. I noticed what’s around me; but feel no curiosity. Can you speak into that?

[@teamlyon3109]

Hi Ellen Peterson, Seth here from Team Lyon. Yes, what you describe is what happens when there is a lot of Freeze in the system, and this is quite common. The freeze response is meant to numb us out and prepare us for death, and yet so many of us have it humming away in the background of our system, all the time, as the result of unresolved trauma. So when that's the case it is normal to be numb, indifferent, uninterested, uninspired, lethargic, or depressed. It sounds like you might benefit from some individual support with an SE practitioner, as oftentimes the system needs that live, human interaction in order to feel safe enough to start being curious.

[@ellenpetersen3156]

Seth and Team Lyon, thank you so much for your kind and quick response! Yes, I do encounter a lot of freeze in my system, but didn’t know that was related to the indifference and numbness. I’ll continue to work on that with my practitioner. Keep up the good work, I absolutely love what you all do!!

[@karinanikoghos7285]

I watched the video where you guys said meditation does not heal trauma. What's the difference between this exercise and meditation and how does it heal our trauma? Is it enough to heal trauma? What else is needed? Thank you ❤

[@MinnaMrt2958]

Hi, if you go to her website, you will find a lot of info there 😊👍

[@DrGearHeadSS]

What is the difference between this and the mindfulness practices that we were told to be cautious about in a previous video?

[@IreneLyon]

Hi Gear Head, Jen here from Team Lyon. The main difference in this practice is that this practice focuses on what's happening in the body and on the connection to the environment too. And it's one part of a much broader suite of teachings and practices that focus on a number of other areas. I'll link to a related video of Irene's in case you want to get a better sense of some of the elements of this work. The ABC's and 123's of Nervous System Regulation - irenelyon.com/2022/05/29/the-abcs-123s-of-nervous-system-regulation/

[@sissiloveable14]

This is wonderful l

[@cinmac3]

Thatis funny, I was thinking about one of the commenters iwas thinking about breathing and learning more about slower and nose breathing helping to de-stress.

[@IreneLyon]

I'm curious. Did this video give you a different insight into that thought? Nicole - Team Lyon Moderator

[@joakimsundh8920]

It was really relaxing doing this exercise. However I find it difficult to focus in my tactile points, orienting the visual field AND feeling my breath at the same time. I constantly REFOCUS between the three and that isn't really relaxing. Am I suppose to experience all three at THE SAME TIME or just flow between them with ease? Thx!

[@IreneLyon]

Do what feels easy! You may notice that you'll start to be able to hold one in your awareness while the others are in the background. There's also the invitation to play with this in your day to day :) Nicole - Team Lyon Moderator

[@nadiner1535]

When I try to do these kind of exercises to be more in the now, I feel in danger because I am less in my head,my mental. I feel threatened when I am not in my head that is what I notice the most... like I won't be able to "react" if I don't "think"! Funny enought, my anxiety also comes from my thoughts! 🤯

[@IreneLyon]

Nadine R, Jen here from Irene's Team. What you describe is pretty common in this work. Sometimes people need to take different approaches to this work based on their history and how their nervous system responds to the practices. Oftentimes (and definitely not always) this experiences can indicate a history that includes early adversity. I'll share links to a video about early developmental trauma in case you'd like to learn more, and also to two other free neurosensory exercises in case you want to see how your system (including your mind!) responds to those. Q&A w/ Irene, Seth, & Janice. Special focus on healing early & developmental trauma - kzbin.info/www/bejne/bWm0mqtmeZuYgs0 4 Simple Steps to Calm Overwhelm - irenelyon.com/4-steps-to-calm-overwhelm/ DIY: Ancient Anxiety Medicine - kzbin.info/www/bejne/ZnqmpJWOiqh-o68

[@doughalversen7913]

Your here but your not something (CPTSD) survivor talking, I have to rewind classes, documentaries tapes a couple times sometimes,three or four times some others times,I got to recent myself, it's just depends what I go through in that day or intense, depends on subject, importants,what I'm trying to say it,s hard sometimes with that Sickness.✌️🐺😋

[@lilac3683]

I did try it even though I am still in a toxic environment I got overwhelmed and hyper aware of my environment what should I do?

[@IreneLyon]

Hi lilac, Jen here from Team Lyon. It sounds like exploring this practice touched into some underlying nervous system activation. I'll link to two of Irene's free resources that may be helpful and to her paid self-study course, The 21 Day Nervous System Tune Up where Irene teaches the basics of this nervous system way of healing. DIY: Ancient Anxiety Medicine - kzbin.info/www/bejne/ZnqmpJWOiqh-o68&lc=UgzKvm65Pqe9xARznlN4AaABAg 4 Surprisingly Simple Steps to Calm Overwhelm... - irenelyon.com/4-steps-to-calm-overwhelm/ The 21 Day Nervous System Tune Up - 21daytuneup.com

[@wilma8326]

I yawned a lot during the exercise

[@maricarmenarmenta9146]

Irene is there a way to heal chronic worry? What do you recommend?

[@lilianka3943]

Is this a good thing for people stuck in freeze?

[@teamlyon3109]

Hi Lili Anka, Nicole here from Team Lyon. This can be really supportive as it helps get people become a bit more aware of their bodies and their environment. It's possible that the more people can start to connect in this way, the more it can support coming out of freeze. It also so depends on the person in what is needed to help them move through their trauma. I would suggest checking out the Healing Trauma Series for more insight on that - irenelyon.com/healing-trauma And you might also find this video on Freeze informative - kzbin.info/www/bejne/b3bcooOFfpiUq80 And if you want to really dive in and work on that freeze, I would suggest checking out Irene's upcoming 12 week program!! - smartbodysmartmind.com Hope the explorations lead to more curiosity :)

[@inforthewin3231]

is this basically somatic experiencing? yes or no

[@teamlyon3109]

Hi InForTheWin32, Jen here from Team Lyon. Irene draws from Somatic Experiencing, the Feldenkrais Method, and Somatic Practice in her work and teachings. This particular practice draws more from Feldenkrais than from SE.

[@inforthewin3231]

@@teamlyon3109 thank you, but what is a feldenkrais?

[@teamlyon3109]

@@inforthewin3231 It is the body of work developed by Moshe Feldenkrais. feldenkrais.com/

[@inforthewin3231]

@@teamlyon3109 yeak i know but how does it differ from somatic experiencing if its the exact same thing?

[@teamlyon3109]

@@inforthewin3231 - Sorry, it sounds like there is some confusion here. They are not the same thing. Feldenkrais is about developing more awareness through noticing how we move. SE is for working with trauma at the nervous system level. There is some overlap, because Feldenkrais does work at the nervous system level too, but it is not intended for trauma work, and in fact pure Feldenkrais is often overwhelming for people with trauma. That being said, someone like Irene who knows both modalities very well, knows how to combine them into a seamless whole that is effective.

[@KindMeditations1111]

How can i save this in a playlist?

[@IreneLyon]

@KindMeditations1111, Jen here from Team Lyon. It's already part of a playlist. I'll share a link: YT Playlist of Sample Neurosensory Exercises - kzbin.info/www/bejne/iKCzgKB3l5Zjbtk

[@bri3449]

Is this good for racing thoughts from ocd/ anxiety ?

[@IreneLyon]

racing thoughts/ocd/anxiety are often symptoms of a dys-regulated nervous system. This exercise can be a great start! Here's a bunch of other videos that might be helpful... kzbin.info/aero/PL_tIcR-r0CU75sZ1r9E7CyjAVWKSzBUfZ And if you're looking for a great way to take some steps towards healing through this work I would suggest checking out the 21 Day Program - irenelyon.com/tuneup/ I hope you find the information helpful! Nicole - Team

[@westonphilp9995]

Whenever I do this exercise or the 7 steps, I become self-absorbed, depressed, and nasty to everybody around me for weeks. I can feel things again and my senses come back online and it’s great, buts it’s a cycle between euphoria/dysphoria. It feels like i instantly thaw out and feel all of my emotions at once. I’m afraid of doing these exercises because it feels like my life is going to crumble. Any suggestions?

[@IreneLyon]

I hear your fear. Thawing out too quickly can be very challenging. Ideally we want to slowly thaw and titrate our way into feeling again. This looks different for everyone. From what you shared it happens quickly for you. That's good information to know as you continue to explore. My biggest suggestion is to do less. Find the edges. See if you can take pieces of ie this lesson and integrate it in little bits in your day noticing if you can find the edges in this process instead of diving in (if that makes sense). Think of the euphoria/dysphoria. Is it possible that it's not one or the other but that there is a transition in-between the two that can be explored? What lies between? I hope that's helpful. Let me know if you have any questions. Nicole - Team Lyon Moderator

[@westonphilp9995]

​@@IreneLyon Hi Nicole. I have so many questions..I'm not quite sure what you mean by the edges. My interpretation of what you've described is say, scanning my environment while I'm out and about...or feeling my feet while I'm in the shower...etc etc. Without actually doing the full, 15 minutes as a dedicated "exercise" and finding my limits? Is this correct? I do this, and it still is quite unsettling. Could present life circumstances contribute to this? (doing this work without feeling safe first) Another thing to note: Despite having really uncomfortable experiences with this work, I am coming out of that "derealization" state. However, I feel less "aware" and able to make connections between information and form insights. It's like going from 100% mind awareness to 100% body awareness if that makes sense.

[@IreneLyon]

@@westonphilp9995 So great to hear that you are finding yourself coming out of that "de-realization" state. See what continues to come out of it. Sometimes things get a little "shaken up" before they become clearer. 100% mind awareness to 100% body awareness makes total sense. What's important is the integration of the two so it's neither one end or the other - although it can be a little more one or a little more the other. I hope that makes sense!? As for the edges, yes, like you said - find the limit, or if you can, the place before the limit. This can be tricky when safety hasn't been established - ie, the world is a dangerous place. So orienting to the external world is activating, or paying attention to my body experiences may also not be "safe" so that can be activating. I invite you to see if there's anything you can connect with that allows you to feel less in danger. It may mean orienting in a familiar space that feels safer, or to an object you resonate with. See what that might be like. Here's to ongoing exploration, curiosity and growth! Nicole - Team Lyon

[@ivanavais5972]

Irene,this helps to get out of the freeze zone?my therapist told me Im there.

[@teamlyon3109]

Hi Ivana. Seth here from Team Lyon. Basically anything that we do to stop, pause, and become more aware of our experience will help with coming out of Freeze. There is no one thing that will lift us out of that pattern of Freeze, it is the accumulation of these kinds of experiences that gradually introduces the system to something different. which starts to break up those entrenched responses.

[@eceerdem317]

Hey! Do you think mbsr techniques such as body scan would do the same affect? Because although I find regular meditation hard for me because of hard emotions coming up, body scan does wonders I find it easy to focus on my body and feeling my body certainly grounds me and helps with dissociation.

[@IreneLyon]

I'm not too familiar with mbsr techniques so it's hard to say exactly. It's great to hear that body scanning does wonders for you! In that process is there attention brought to your sensations and your environment? And is there the opportunity to explore any emotions that arise? I'm curious if you tried this and if there were differences to this compared to the scan you do? Nicole - Team Lyon Moderator

[@eceerdem317]

I think this one is very similar to the body scan. But in the body scan, at the end of the practice you bring attention to the surroundings. during the exercise, you feel sensations, explore emotions and for example feel your feet on the ground, the contact of your hands in the ground, you usually do it lying down. This video actually sounds to me as a body scan instruction to me!!

[@eceerdem317]

btw, I'd really like to thank you about these videos, I'm going to schema therapy, not somatic experiencing but I'm trying to integrate it with somatic experiencing as well and my therapist thinks it's cool as well :) Working on early developmental/ attachment trauma. Thanks for the help and great content.

[@IreneLyon]

@@eceerdem317 So great to hear that the content is helpful and that you are working with someone who is into this kind of work too :) Sounds like you're on a good track in your healing! Nicole

[@eceerdem317]

@@IreneLyon Thank you :) I'm making progress, sometimes I have painful body sensations with a memory resurfacing that I had no idea was there and it scares me, during these times its hard to stay grounded. Especially when I start to relax, during a meditation or when doing yoga I get these memories like flashbacks and they are so unexpected for me and scares me sometimes but I try to stay with them. Do you think it's normal??

[@alexadam3990]

Hi I have a question. When I do these exercises I feel a torpor coming into me.It is almost as if is someting "behind" the eyes, just taking me away from the current moment. I have to make an effort to disrupt this "torpor veil" so as to come back, and even when I come back it is not a full comeback. I know I need these exercises in order to learn how to stay with my body while bringing it into the current environment, but this "sabotage" is just disrupting my ability. It is unnatuaral, and triggered by the very act of paying attention. What do I do?

[@teamlyon3109]

Hi Alex, Seth here from Team Lyon. You hit the nail on the head. I would view it less as sabotage, and more as your system trying to protect you from too much too fast. The torpor you describe is the freeze response kicking in and this is just the old wiring that needs to shift. Try doing less. Wayyyy less. Even if it seems you are doing barely anything. If you can pay attention to yourself and then, the moment you sense that torpor coming on, STOP, do something else, walk around, or just chill out. Your system needs tiny doses of attention without dipping into freeze so that it can slowly change the wiring - this kind of drop by drop approach is called titration and it is fundamental to this work.

[@alexadam3990]

​@@teamlyon3109 Do you know that the "❤️️" just warmed me? I guess support matters so much.... Would that titration be a matter of hours? Is it related to the natural arousal/ de-arousal body cycle?

[@teamlyon3109]

@@alexadam3990 - it will be totally independent in relation to each person's unique system, and it will change as that system evolves. Basically, it's the amount of time necessary to do a small piece of work, allow the system to stir up a bit, settle from that activation, and integrate the change. And less is more to start so I generally encourage folks like you with freeze in their system to start with one tiny piece of work in a day. Then wait til the next day. And then increase frequency, and duration of attention as it feels right from there.

[@lukl15]

Interesting exercise, but the sound/ recording is terrible :( Everytime Irene speaks there's a persisting "boo" noise in the background. Very irritating and... distracting. I'm listening on Sony X3 headset, they have pretty decent sound. I'm considering participating in the paid courses, like the tune up or 3 months, can anyone confirm that these are free of the issue?

[@teamlyon3109]

Hi lukl15, sorry to hear that the sound was distracting in this video. I'm Jen with Team Lyon and I've participated in both of Irene's online programs - The 21 Day Nervous System Tune Up and SmartBody SmartMind - and I also moderate in SmartBody SmartMind so I'm intimate with the course content. I find the sound quality to be great. If you want to confirm this information before joining, you can contact [e-mail]. They can help you with anything technical or logistical.

[@koansiya]

This just stressed me even more... is that possible? 😅

[@IreneLyon]

Hello, Sophia from Team Lyon here. Yes, this something that comes up for some people. I recommend checking out this free training which might answer some of your questions irenelyon.com/healing-trauma