During this uncertain season, our children are taking their cues from us. Fortunately, we can practice simple self regulation skills throughout the day that help us reconnect with ourselves and those we love. It’s as simple as taking the next step ~ right where you are.
Yesterday, I shared a simple strategy for self regulation. It’s the first step in a three part sequence I call “Take Three Steps in the Right Direction.” If you missed it, you can find it here.
Today I’ll be sharing a variation you can be practice right where you are. It’s called, “Walking in Place.” You can try it right now by following these simple instructions:
Place both feet on the floor in front of you. Let yourself feel the chair supporting you as your feet rest on the floor. Now, slowly push your feet down onto the floor. You’ll feel your lower legs, your upper legs and your sitting muscles tense up as you do so. Slowly release these muscles and relax your feet. Repeat this sequence 3 or 4 times.
Notice the sensations you’re experiencing in your body. If you feel any tension, repeat this sequence 3 or 4 more times.
Take a moment to notice the sensations in your body once again. Notice muscles that feel more relaxed, and where you experience any remaining tension.
“Walking in place” *
Now, press your right toes down onto the floor as you simultaneously press down your left heel, then press your left toes down onto the floor as you press down your right heel. Imagine yourself walking in place while seated in your chair. Do this slowly 3 or 4 times.
Become aware of what you’re experiencing in your body once again. If you notice any tension, repeat this sequence 3 or 4 more times.
Continue this practice, noticing what you experience. Simply noticing your inner experience builds an essential skill called interoception.
While perception refers to our ability to be aware of what’s happening around us, interoception refers to our ability to be aware of what’s happening within us. Interoception allows us to shift to more regulated state. When we’re more regulated, we’re more capable of being the parents we want to be. It’s as simple as taking the next step right where you are.
I’ll be posting steps two and three in the blogs that follow. In the meantime, I hope you’ll take a moment to practice this tool and share your comments below.
* Adapted from Tapping Out of Trauma, “Grounding with the Feet” by Craig Weiner and Suzanne Fageol. Used with permission.
