Orientation, Grounding, & Resources

The Healing Room at Heartspace

Modules One A & B - 60 minutes each

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Orientation, Grounding, & Resources

This module is to settle in, get familiar with the room, and help you learn basic skills to re-regulate your mind, body, & emotions. It can be repeated as often as you wish to schedule it, and anything you learn can be practiced at home. Each time you do this module, you can easily add more to it, using the resources in the room.

Module One A

Module one has been found to be long enough to require well over an hour to complete, especially the first time through. Use your own pacing to decide where to leave off and restart. Our division of the module is somewhat arbitrary.

Alternating Bilateral Stimulation

ABS will strengthen and deepen the orientation and grounding that you do in this module.


Remember, The Healing Room is set up with a stereo system that can provide audible Alternating Bilateral Stimulation (ABS) which is a component of EMDR therapy (Eye-Movement Desensitization & Reprocessing). The unique Alternating Bilateral Stimulation sample played continuously in The Healing Room is called Ocean Crossover and mimics ocean waves moving back and forth across the room at a gentle low volume in the background. It has a relaxing effect and supports the neural integration of new perspectives and healing of negatively charged memories, particularly when it is paired with specific tasks.


*Having the ABS playing at a volume loud enough to hear it, but low enough that it seems to fade into the background while you learn these skills, is optimal.

Orientation

Orientation is a process that helps people with backgrounds of insecurity, trauma, or chaos by focusing mindfully on the present environment to assure all of their parts that you are here, now, and not in the past where the danger and uncertainty happened.

Grounding

Grounding is a process that helps people reconnect with their body and to connect their body to the earth. Many people who have experienced significant danger and harm to their bodies have learned to automatically disengage and disconnect from their bodies as a way to preserve a sense of control and safety, and to minimize hurtful physical and emotional feelings.

Resources

Resources are attributes, qualities, energies, images, feelings, memories, allies and supports that you can access and draw upon in times of need to calm, soothe, re-balance, energize, or encourage you. Resources and be discovered, cultivated, strengthened and carried with you wherever you go.

Orienting Instructions

Take a deep breath.


Look around the room, notice colors, textures, sizes & shapes.

Listen to the ocean wave sounds of the Alternating Bilateral Stimulation. Perhaps you can also hear the white noise and other sounds from outside the room.

Move: turn, stretch, walk around, sit in different places in the room. Really think about and notice the sensation of moving - mindfully. Notice the different views and perspectives from the various angles and heights at different locations around the room.

Touch: touch walls, floor, furniture and any objects in the room.

Explore: open drawers, boxes, books, magazines.

Name & Describe: (to yourself, quietly) 5 things you can see in the room, using 2 adjectives and a noun, like this; "I can see a large framed painting."

Say: (to yourself, quietly) "I am here, now, in The Healing Room at Heartspace."

Say: (to yourself, quietly) "It is ______day, (month, day, year)."

Say: (to yourself, quietly) "This is a safe & healing space."


Stand in the center of the room and notice on each wall, there is a compass direction (E, W, N, S) and above you is a star marking the center of the sky above you. And below, you can see your feet on the ground. Choose a direction to face; we suggest the wall to the East. East is the direction of the rising Sun and the start of a new day.


Take a deep breath.


You are ready for the next step, Grounding.

Grounding Instructions

Take a deep breath.


As you proceed through Grounding, pay close attention to your body and your breath. Be mindful.


Find the little book entitled 1001 Pearls of Yoga Wisdom, and open it to p. 53. Read #'s 49, 50, & 51. Next turn to p. 55, and do Mountain Pose.


Take a deep breath.


Find Buddha's Little Instruction Book. Read page 50.


Take a deep breath.


Turn to p. 125 in 1001 Pearls and, returning to Mountain pose, do Lotus Mudra. Then from the end of Lotus Mudra, take a deep breath and let it out slowly as you raise your hands straight up over your head, opening the lotus as you go. It should be open with your arms stretched out above. Then inhale slowly as you slowly close the lotus by bringing your arms back down, elbows at sides, and closed lotus in front of your heart. Repeat several times.


Take a deep breath.


Stretch your arms fully out the sides with fingers fully extended, and twist slowly back and forth at the waist as far as you feel comfortable going. Repeat several times. Think of yourself as a flexible but strong tree, twisting in the wind. Do several more while closing your fingers into a tight fist with the hand moving toward the back, and opening the fingers all the way in the hand moving forward. You are taking in resources as you close each hand and releasing tension and toxic energy as your open them. Try wiggling all your fingers in front of you with the open hand each time.


Take a deep breath.

Module One B

We suggest you divide the module at about this point, but it is totally up to you how to divide it.

Grounding Instructions (continued)

Take a deep breath.


Optional: take out the yoga mat and do three simple yoga poses if you know them, or try ones you find in 1001 Pearls of Yoga Wisdom or any of the Yoga magazines. Cat/dog, warrior poses, table pose, downward dog, & seated twists are very good ones at this point.


Take a deep breath.


Take out the yoga bolster and place it in the center of the floor.


Take a deep breath.


Choose a marble from the box (or a fuzzy ball from the bag) to be your grounding object and set it within reach of the bolster. Bring 1001 Pearls of Yoga Wisdom and the Alternate Nostril Breathing page with you to the bolster and sit comfortably on the bolster. Alternatively, sit on the loveseat for this.


Take a deep breath.


Open 1001 Pearls of Yoga Wisdom to page 24 and do the Ankle and Wrist Rotations and Head and Shoulder Rolls, skipping the toe part unless you wish to include it.


Take a deep breath.


Then do Alternate Nostril Breathing.


Say: (to yourself, quietly) "I am here, now, in The Healing Room at Heartspace."

Say: (to yourself, quietly) "It is ______day, (month, day, year)."

Say: (to yourself, quietly) "This is a safe & healing space."


Take a deep breath.


Reach out for the marble you chose from the box to be your grounding object and hold it, first in one hand, then the other. As you hold it, notice your connection to the earth, the special spot where you are sitting in The Healing Room at Heartspace, the positive energy you are feeling flowing in and around you. This is your first resource. Keep this marble and bring it anywhere with you. Holding it can remind you of all of this.


Take a deep breath.


Find the book, Healing Trauma. Read Grounding & Centering pages 42-43. Do the exercise


Take a deep breath.


You are ready for the next step, Resources.

Resources

Take a deep breath.


Remember
you have already identified and invited your spiritual resources into The Healing Room to join you and support this process. Reconnect with them now.


Take a deep breath.


Find the book, Tao Oracle, and read pages 132-133.


Take a deep breath.


Your Self is your greatest resource. Everyone has a Self. Read pages 17-19 in Parts Work and p. 321 & 28-31 in Self-Therapy to get more details about the Self.


Take a deep breath.


Find the Resources of the Self page on the bulletin board. It lists the 8 C's and 5 P's, qualities of the Self. Read through these, and rate how much you are experiencing each one in the present moment, from 0-10. Write these ratings on a colored index card. Identify which one you have the most of right now. Think of all the times in your life when you experienced having this quality. Each time you recall an experience of having that quality, take out your marble and hold it while you picture yourself in that memory, and recall the details of the surrounding scene, where you were, who else was there, colors, smells, sounds - all the details you can recall. Notice how you feel now in the present as you do this, especially within your body, physically.


Take a deep breath.


You have completed Orientation, Grounding & Resources. Bring your index cards and marble with you. Hold the marble mindfully & often during quiet reflective moments each day. Return and repeat Orientation, Grounding & Resources as often as you wish to schedule it. Make any modification that feel right to you. The room is a resource. When you feel ready, do Module Two: Developing & Deepening Resources.

Take Your Time/Repeat

All modules are intended to be done unhurried & at your own pace. The designated timeframes are really just a guess. If you don't finish the module you are doing in the allotted timeframe, just note where you left off and schedule another time where you can finish the module. It is also helpful to repeat modules and alter them for your own individual purposes.


Providing feedback in the private group blog at www.healingroom.space will help us make modifications in estimated time, and improve the overall experience of using The Healing Room.

Grounding with Your Root Chakra

Take a deep breath.


In any of the Chakra books, you will later read about the Root Chakra, which is an energy center in your body that is located between your tailbone and pubic bone. It is your connection to the Earth. It is associated with the color red, and certain stones which possess root chakra energy.


There is one of these in the box of Chakra Stones. You may take this red stone out and feel the energy of it in your hand or place it or hold it on your body at the location of the chakra. You can picture red light and imagine roots through your legs or hips or feet locking in to the Earth's center and the gravity that holds you in place.


Take a deep breath.


You can read more about the Root Chakra in any of the Chakra books, and do the associated exercises during a later repetition of this module.