PREVIOUS : Self-Regulation – GROWTH

SITE : BODY SCAN – ask yourself about your emotional state
• “A Comprehensive Overview on Stress Neurobiology”
• “Stress effects on the body” – 8 areas, extensive info

⬆️ CHART ” for self reflection ”
The emotional body pain chart offers an intriguing prompt to explore links between where & how you might be feeling physically pain – with correlating emotions – energetically. This can provide valuable insights.

Nurture both Body and Spirit with loving awareness, tuning into any pain you may feel with curiosity, self-compassion & a willingness to unpack layers of healing. While your experience is subjective, use the chart as a tool for self-care, not as absolute truth.

REMINDER : Physical pain can be caused by real health conditions, not just emotions. (pain meds guide)

❀ Are the emotions listed absolute for each body part?
√ They’re not definitive for everyone. The chart provides guidance to reflect on, based on collective wisdom, but your personal experience may differ or have nuances.

❀ Can I create my own ‘meaning’ from my pain?
√ Yes, tap into your own intuition about what your body pain is trying to signal emotionally, beyond what any chart indicates.

❀ What if I have pain in several places?
√ Look up each spot on the body to get clues about the blend of emotions that may be showing up for you in this time. See if there are any inter-connections, & if they relate to past traumas.

❀  Will the pain instantly go away if I process the emotions?
√ Releasing the emotional layer can bring relief, but built-up tension usually takes time to fully unwind from your body – especially if it’s been with you a long time. Be patient with the process & keep nurturing your whole being.

 Focus of EXTERNAL body part, & EMOTIONS

«
Some INTERNAL EFFECTS of too much stress
Stress triggers the body’s fight-or-flight response. Chronic stress can cause negative health effects on emotions, your cardio-vascular, immune & digestive systems…

RELAXATION
For best results, combine the emotional body chart info with other well-being practices to provide holistic support while processing any pain. They can include:
☼ Body-work like massage to relax muscle tightness
☼ Breath-work to calm & focus (◀︎ “Lazy 8″ exercise :  Start on it’s side)
☼ Emotional release, like EFT tapping
☼ Exercises to release physical tension (stretches)
☼ Healthy diet to reduce inflammation
☼ Journaling to express ‘hard’ emotions & thoughts
☼ Therapy/12-Step Programs to process & heal

4 Square BOX BREATHING  (BB)- calms the nervous system. This technique reduces stress & restores overall wellness by balancing the autonomic nervous system (ANS). Multiple studies have shown that breathing exercises are highly effective for reversing our fight-or-flight state. They counteract hyper-ventilation, which is the body’s distress response of increasing carbon dioxide and decreasing oxygen levels. BB can guide your breath into a steady rhythm, promoting relaxation & potentially aiding sleep.  (Other breathing exercises….)

1. While sitting upright, slowly exhale thru your mouth, getting all the oxygen out of your lungs.
Focus on this intention, being conscious of what you’re doing

2. Inhale slowly & deeply thru your nose – to the count of 4 (seconds) – very slowly in your head.
Feel the air fill your lungs one section at a time, until they’re all completely full & the air moves into your abdomen

3. Hold your breath for another slow count of 4
4. Exhale thru your mouth for the same slow count of 4, expelling air from lungs & abdomen.
Be conscious of how the air leaving your lungs feels

5. Hold your breath for the same slow count of 4. Repeat.
«

«
NEXT : Creativity – 4 styles