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Recovery skills 2( continued)
SAID ALOUD
Aim. To practise exercises and skills( including alternatives) that strengthen awareness of the here and now.
Trainer. Note that it is very important to go slowly. Do one new thing at a time. Allow time for questions to sink in. Ask one question at a time. Let the survivor respond to each question before posing a new one. Remember that some survivors may be able to answer questions directly, but others may not.
• How do you feel in your body?
• How does your heart feel?
• How is your breathing?
• What feelings do you have?
• What thoughts come into your mind?
PART II: THE TRAINING
If a survivor finds it difficult to put her experience into words, make suggestions. If she is overwhelmed and you try to calm her by means of an exercise, you can ask:“ Do you feel more overwhelmed or less overwhelmed?” If she is less overwhelmed, you can ask:“ How can you tell?”, or“ Where do you feel your emotion?”
The story continues...
The Butterfly Woman said that she felt less overwhelmed but still weak, and the helper could see that her chest and upper body had collapsed inwards. The Helper invited the Butterfly Woman to lengthen her spine. First she demonstrated, then she asked if the Butterfly Woman was willing to try the exercise with her. She was, and started very carefully to straighten her spine. Immediately she felt a little lighter and stronger.
Are you willing to try the spine exercise the Butterfly Woman learned?
Grounding Exercise 8. Straightening the back.( 15 minutes.)
This exercise helps a survivor to be more aware that the‘ state of her body’ depends on her‘ state of mind’.
GROUNDING EXERCISE
Collapse your back and then straighten it. Observe the effect on your state of mind. The trainer will demonstrate the exercise first.
• Collapse your chest and back. Notice how it feels. Pause. How does it affect your breathing? Pause again. Your feelings and mood? Pause. Your body? Pause. Your thoughts?
• Say“ I am happy!” Say it again.“ I am happy!” Do you agree? Do you feel happy? Does it feel right to say you are happy?
• Now slowly lengthen your spine until you are comfortable. You can adjust and experiment until your spine feels aligned and naturally lengthened. Notice how you feel now. Notice your breathing. Pause for five seconds. Notice your feelings and mood. Pause. Notice how it affects your body. Pause. And your thoughts. Pause.
• Say“ I am sad!” Say it several times. Do you agree? Do you feel sad? Does it feel right to say these words?