welcome
Welcome to The Embodied Return.
I'm so glad you're here.
The Embodied Return is a space to slow down, listen to your body and practice coming home to yourself.
We'll work with the nervous system, not around it. Regulation before resolution.
The most radical thing a woman can do is come home to her body.
Marbella Barajas
Call Recordings
MY RECOMMENDATIONS FOR FURTHER EDUCATION
BOOKS
Anchored, by Deb Dana
polyvagal theory made practical, with simple “befriending your nervous system” exercises
Waking the Tiger, by Peter Levine
the foundation of Somatic Experiencing
Body First Healing, Britt Piper
very thorough and digestible book on somatic work
PODCASTS
Body First Healing Podcast with Britt Piper
You Make Sense with Sarah Baldwin
Somatic Healing Meditations
HOMEWORK
Homework for October 8th session
Daily check-in
Pick three anchor points, such as waking up, midday, and before bed. Pause for one minute and ask:
What do I notice in my body? (breath, heart, jaw, shoulders, belly, energy)
Which state might I be in: ventral, sympathetic, dorsal, or a blend?
What story is my mind telling me right now?
You can jot it down in a line: "Right now I notice _____, which tells me I might be in _____."
Homework for October 15th session
Work on your nervous system map and continue daily check in.
Homework for October 29th session
Continue the daily check-in and nervous system maps, and add:
On your map, note one or two triggers for each protective state (sympathetic, dorsal) you’ve identified.
Keep a glimmer log for the week: aim for one to three a day, written in a sentence or less. Don’t worry about finding big ones. The tiny ones count most.
Capacity noticing: Notice your capacity on a scale of 1-10. Notice how it shifts throughout the day.
Homework for November 5th session
Practice one pause every day. Choose one moment when you would normally automatically respond. Take a breath, check in with your body, and ask what you need.
Notice one protective pattern. When it shows up, simply name it with curiosity rather than trying to change it.