ReAlive Practice
This month, I am going to personally guide you through a scripted Felt Sense exercise. The felt sense is your key to embodiment. We all have a felt sense. Many of us would describe it as our 'knower' or our gut instinct.
This exercise is an intentional practice to connect with your 'knower' so it can inform you and feel supported by you. The more you connect with it, the easier it is to hear it.
You can use this exercise anytime you want to get a bit more of a sense of an issue, how you are in the moment, if you need to take a read on something that happened in your day or is on your mind.
Enjoy!
Wisdoms
How to get more out of your therapy or coaching conversations
Deciding to do therapy or coaching is an investment. It takes time, energy and money (or great insurance!). To get the benefits requires a person to be present, vulnerable, and committed to the process.
This level of investment deserves the best chance to succeed. The more you integrate the experience, the better your return on the investment.
What can you do before, during, after and in-between sessions to help them hit home?
Before: Spend some time to set goals and intentions and go into a session with an idea of what youâd like to focus on. Could it be a specific issue, skill or a way youâd like to engage in the process (for instance, being open to playing or experimenting in the session) that is important to you? You will find that even if the session has a framework to follow, your intentions make a difference in the session.
During: The best rule for being in session is to take your time. When faced with new questions or topics, give yourself enough time to âsitâ with yourself before you respond. You are not answering the coach or therapist for their benefit. You are doing it for you.
Secondly, be willing to speak up and clarify what you mean so that subsequent questions and discussion align with your process.
Thirdly, be as committed as possible to non-judgment of yourself. Remember, your therapist or coach will not be judging you- they are a compassionate presence- and if you need to borrow from their compassion until you learn your own- then do that!
After: Take some time to come down pleasurably. Take a walk, nap, journal your thoughts, enjoy quiet time, bath, stretch, or have a body treatment. You could have a healthy meal, or hug and snuggle with your favourite person, pet, weighted blanket, or stuffie. It takes energy to be in therapy or coaching, so self-care is critical for resourcing and restoring your energy.
In Between: The most crucial skills for in-between sessions are noticing and integration. Noticing is when you take some time each day to reflect and acknowledge. Reflection helps build self-awareness. Every time you build self-awareness, you build growth skills and are free to make new choices.
Integration can happen by itself as a result of being in a process. However, integration is easier and more effective if itâs intentional. Growth and healing take practice, so a specific focus on building skills and taking actions which support growth and healing are keys to lasting change.
You can practice noticing and integration in a number of ways: Orientation, self-care, writing, reading, focused skill practice, playing, talking and sharing with others, worksheets, and taking specific actions.
You will still enjoy the benefits from every session, even if you donât practice these recommendations. Sometimes, you may not have the time or energy to do a bunch of prep or follow-up. But, participate in your session anyway- because every experience is valuable.
ReAlive Tools
Here is a specific framework I use to help me prep for, be in, and follow up with myself for a session with my therapist or coach. Download the fillable PDF HERE
Quote
I have great respect for the past. If you don't know where you've come from, you don't know where you're going. I have respect for the past, but I'm a person of the moment. I'm here, and I do my best to be completely centred at the place I'm at, then I go forward to the next place. Maya Angelou
Coach's ReAlive Question
What part of your body speaks the loudest to you when itâs telling you itâs time to take care of yourself?
Endnotes
Learning about somatics and embodiment has been a fascinating experience so far. Books have supported my learning and helped me take the new steps in reconnecting with my soma or helped me as a coach (or both).
Here are a few which have been helpful:
Atlas of the Heart by BrenĂŠ Brown: This book is an overall view of all our emotions. BrenĂŠ groups the emotions in the ways they are related. Increasing emotional vocabulary is an essential skill for more fully experienced, beautifully lived lives.
No Bad Parts by Dr. Richard Schwartz: This beautiful book helps us honour all the parts of ourselves and to work with them to support healing.
Body Sense by Alan Fogel: This book is a little more on the science side, but you can skip some of those parts and still glean wisdom from the stories and different somatic practices. The author goes over the many different ways the body processes our experiences. The insider stories will help connect personal experiences and promote healing.
Have an embodied month full of connection and insights!
Glenda
PS A new interview is scheduled for next month- the topic is yet to be revealed. I am excited to introduce you to a fellow coach and curiosity specialist...Stay tuned!
PS
Want to get into more conversations about embodiment or have something you want to work on with a coach? You can check out my articles on Medium (link at the bottom of this email), or book a FREE 30 minute call with me to see if coaching is right for you. |
