Somatic Therapy Flash Cards

Progressive muscle relaxation

Progressive muscle relaxation

JMR TECHNIQUE

A relaxation technique that helps you release the tension you are holding in your body and feel

1.

Push the head back as far as it will go (against a chair) Feel the tension for 5 seconds. Bring the head down and press the chin down on to the chest for 5 seconds. Feel the tension for 5 seconds. Release ,relax and feel relaxation for 10 seconds.

more relaxed and calm. The technique is simple: 1.

2. 3.

Working through the body, tense one muscle group at a time. Then release the tension and notice the contrasting feeling of relaxation.

4. 5.

2.

Somatic exercise for grounding

Somatic exercise for grounding 5 SENSES

ICE BLOCKS

Put a zip-lock bag with cold water on your eyes and upper cheeks, and hold your breath, it tells your brain you are diving underwater. This causes the “dive response” to occur. (It may take 15–30 seconds to start.) Your heart slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the brain and heart. (This strategy works best when you are sitting quietly—activity and distraction may make it less effective.)

5 things you can see around you

4 things you can touch around you

3 things you can hear around you

2 things you can smell around you

1 thing you can taste