Orienting Practice

Orienting Practice* –

Self-regulate by physically orienting to your space and presence.

This practice encourages self-regulation or de-armoring for the nervous system through spatial orientation and movement. Particularly helpful for an overactive or hypervigilant nervous system, you can connect more to the present moment and actively cue calm by synchronizing eye/head movements with your torso (specifically the psoas muscle). Energetically this is an orienting practice, and can be used alone in any setting or as a first step before a longer seated or movement practice. Orienting even briefly in this way can connect to a deeper sense of how you are doing right now. Try it before joining a zoom call or once your home after being out wearing your mask for a while.  

Practice Instructions:

Sit (or stand) and look directly ahead of yourself. Take note of what's going on for you including how you feel physically, emotionally, mentally, and spiritually.

Using your neck and hips, turn (or twist) to look over your left shoulder.

Come back to center (looking forward)

Look up

Look down

Come back to center (looking forward)

Using your neck and hips, turn (or twist) to look over your right shoulder

Come back to center (looking forward) and notice how you feel now. Take note if anything is different for you

Remember to thank yourself.

*adapted from Resmaa Menakem and Biodynamic Cardiovascular Therapy.