When we enter this world, we are deeply connected to our bodies and our surroundings, existing in a state of full presence. However, life often introduces us to stress and trauma, disrupting our physiology and biology- altering our breathing, blood pressure, heart rate, and giving rise to what we commonly label as “anxiety”.
When we experience anxiety or feelings of alarm in our bodies, we quickly learn that the best way to escape these feelings is to disconnect from our bodies and move up to the mind, where there’s less feeling. We get to think as a way to avoid feeling. We also disconnect from our emotions because it feels unsafe to fully experience them. For example, if someone has experienced repeated rejection, they might start avoiding their feelings to protect themselves. However, this ongoing disconnection can result in a sense of not being fully present in their own life, almost like being a spectator rather than an active participant. They might feel disconnected from their surroundings, as if they’re not truly experiencing the moment.
Sadly, over time, years of disconnect, overthinking, and under-feeling can lead people to dwell on the past, ruminate, and worry about the future. This constant mental activity becomes an unintentional escape from the present moment, pulling us further away from the innate awareness and presence we once had.
The perpetual nature of thinking is a powerful force, keeping us mentally scattered and preventing us from fully experiencing the present, not to mention the massive toll it takes on the nervous system! Living entangled in our thoughts, detached from the richness of the present, is not a fulfilling way to live. Unfortunately, this lack of presence is a widespread issue in our society, where genuine moments of being in the present are increasingly rare.
The key to being in the present moment lies in learning how to think less and feel more. Enter “orienting,” a practice designed to quickly bring us back to the present moment. It’s not a one-time event but a practice that needs to be done multiple times daily to recalibrate our focus and help us stay present. This practice teaches our mind and body that it is safe to be in the present moment. Over time, this simple exercise can help calm the nervous system and allow us to finally feel safe enough to be fully present.
If you’re seeking to be more present and a lot less scatterbrain and stressed, practicing orienting is a powerful tool. With regular practice, you’ll find yourself feeling a lot more present, which leads to a profound sense of calm, peace, and groundedness.
Practicing orienting is one of the most powerful tools for regulating the nervous system. Here’s how to practice:
Orienting to the Body:
- Pause and Ground: Take a moment to pause. Stand or sit comfortably and feel the connection between your body and the ground.
- Breathe Mindfully: Inhale slowly and deeply. Feel the breath filling your lungs and notice the rise and fall of your chest or the expansion and contraction of your abdomen.
- Body Scan: Gently scan your body from head to toe. Notice any areas of tension or discomfort. As you identify these areas, consciously release the tension with each exhale.
- Focus on Sensations: Direct your attention to the physical sensations in your body. Feel the warmth, coolness, or any other sensations present without judgment.
Orienting to the Environment:
- Sensory Awareness: Engage your senses to connect with your environment. Identify three things you can see, hear, and feel around you. This could be the color of an object, the sound of a distant conversation, or the texture of a surface.
- Expand Your Awareness: Broaden your awareness to include more elements in your surroundings. Take in the details of the environment—shapes, colors, textures, and any movements.
- Connect with Nature: If possible, spend a moment connecting with nature. Focus on the rustling leaves, the scent of the air, or the feeling of the ground beneath your feet.
- Mindful Observation: Observe your environment without judgment. Be present with what is, without letting your mind wander to the past or the future.
Regularly engaging in these techniques can significantly improve your ability to be present, fostering a deeper connection with both your body and your surroundings. This practice acts as a soothing balm for your frazzled nervous system, offering restoration and balance one present moment at a time.
Not only will you feel more calm and present, but over time you will also heal the stored trauma or “alarm” in your body. By showing your nervous system that the event of trauma is over and that you are now safe, you help it release the residual tension and recognize that it can relax.
Healing stored trauma and unresolved alarm is one of the most effective ways to improve your overall health. At the end of this month, in the Inner Circle, we will have Britt Piper, a leading expert in the nervous system and trauma, joining us to teach exactly how to heal from unresolved trauma—the most powerful and healing work we can do.
If you’re interested in joining the workshop and gaining access to all my workshops (valued at $500 per month) for only $25/ month, you can become part of my community and access these life-changing workshops!
