93
Recovery skills 2 ( continued )
SAID ALOUD
Aim . To practise exercises and skills ( including alternatives ) that strengthen awareness of the here and now .
Trainer . Note that it is very important to go slowly . Do one new thing at a time . Allow time for questions to sink in . Ask one question at a time . Let the survivor respond to each question before posing a new one . Remember that some survivors may be able to answer questions directly , but others may not .
• How do you feel in your body ?
• How does your heart feel ?
• How is your breathing ?
• What feelings do you have ?
• What thoughts come into your mind ?
PART II : THE TRAINING
If a survivor finds it difficult to put her experience into words , make suggestions . If she is overwhelmed and you try to calm her by means of an exercise , you can ask : “ Do you feel more overwhelmed or less overwhelmed ?” If she is less overwhelmed , you can ask : “ How can you tell ?”, or “ Where do you feel your emotion ?”
The story continues ...
The Butterfly Woman said that she felt less overwhelmed but still weak , and the helper could see that her chest and upper body had collapsed inwards . The Helper invited the Butterfly Woman to lengthen her spine . First she demonstrated , then she asked if the Butterfly Woman was willing to try the exercise with her . She was , and started very carefully to straighten her spine . Immediately she felt a little lighter and stronger .
Are you willing to try the spine exercise the Butterfly Woman learned ?
Grounding Exercise 8 . Straightening the back . ( 15 minutes .)
This exercise helps a survivor to be more aware that the ‘ state of her body ’ depends on her ‘ state of mind ’.
GROUNDING EXERCISE
Collapse your back and then straighten it . Observe the effect on your state of mind . The trainer will demonstrate the exercise first .
• Collapse your chest and back . Notice how it feels . Pause . How does it affect your breathing ? Pause again . Your feelings and mood ? Pause . Your body ? Pause . Your thoughts ?
• Say “ I am happy !” Say it again . “ I am happy !” Do you agree ? Do you feel happy ? Does it feel right to say you are happy ?
• Now slowly lengthen your spine until you are comfortable . You can adjust and experiment until your spine feels aligned and naturally lengthened . Notice how you feel now . Notice your breathing . Pause for five seconds . Notice your feelings and mood . Pause . Notice how it affects your body . Pause . And your thoughts . Pause .
• Say “ I am sad !” Say it several times . Do you agree ? Do you feel sad ? Does it feel right to say these words ?