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6.‘ Squeeze-hug’.( 5 minutes.)
This exercise calms survivors who are agitated. It can also help‘ frozen’ survivors to concentrate on the here-and-now.
Cross your arms in front of you and draw them towards your chest. With your right hand, hold your left upper arm. With your left hand, hold your right upper arm. Squeeze gently, and pull your arms inwards. Hold the squeeze for a little while. Find the right amount of squeeze for you right now. Hold the tension and release. Then squeeze for a little while again and release.
APPENDICES
Stay like that for a moment.
7. Feeling the weight of your body.( 5 minutes.)
This exercise helps survivors who are‘ frozen’ or numb to focus on the present.
The exercise activates muscles in the torso and legs, which gives a feeling of physical structure. When we are overwhelmed, our muscles often change from extreme tension to collapse; they shift from a state of active defence( fight and flight) to submission and become more than ordinarily relaxed( hypotonic). When we are in touch with our strength and structure, it is easier to bear feelings. We can contain our experience and manage feelings of fragmentation( of being overwhelmed) better.
Feel your feet on the ground. Pause for five seconds.
• Feel the weight of your legs. Hold for five seconds.
• Try stamping your feet carefully and slowly from left to right, left, right, left, right. Feel your buttocks and thighs touching the seat of the chair. Hold that for five seconds.
• Feel your back against the back of the chair.
• Stay like that and notice if you feel any difference.
8. Straightening the back.( 15 minutes.)
This exercise increases a survivor’ s awareness that the‘ state of her body’ depends on her‘ state of mind’.
We carry ourselves with our spines. We can react to danger by collapsing the spine, and this affects our posture. By changing our posture, we give ourselves new strength and can more easily contain and manage our experiences. We give ourselves a stronger back and reconnect with our bodily resources.
• Collapse your chest and back. Notice how it feels. Pause. How does it affect your breathing? Pause again. Be aware of your feelings and mood. Pause. Be aware of your body. Pause. Be aware of your thoughts. Now say:“ I am happy!” Say again:“ I am happy!” Do you feel happy? Does it feel right to say you are happy?
• Now slowly lengthen your spine until you are comfortable. Adjust and experiment until your spine feels aligned and naturally lengthened. Be aware how you feel now. Be aware of your breathing. Pause for five seconds. Be aware of your feelings and mood. Pause. Be aware of your body. Pause. Be aware of your thoughts. Pause. Now say:“ I am sad!” Say several times.“ I am sad!” Do you feel sad? Does it feel right to say that you are sad?