Welcome to Week Five

Our Social Engagement System

(To listen to the audio recording of this introduction click here.) 

The social engagement system is linked to the ventral vagal state. How we gaze through our eyes, the tone of our voice and the expression on our face are elements of our social engagement system.

Through the social engagement system we communicate a sense of safe connection with each other.  

Practices this week focus on heightening awareness of your social engagement system.

Notice the subtle shifts in your nervous system states as you become more and more aware of  how integral your social engagement system is, in safe connection.

I look forward to continuing this journey with you!

@2018, Charlotte Nuessle

Preparation, Daily Practices and Reflections

I. Preparation

We’re bringing our attention to the Social Engagement System. To familiarize yourself or revisit it, watch these short sections of the interview with Deb:

26:50 - 28:27

1:15:02 - 1:21:21

1:35:27 - 1:40:40

 

II. Daily Practices and Homework

A. Daily Practices (3x each) -  Explore these practices.

Mini-journal (before and after) about one practice below.

  • Explore a soft sigh (3x) when you notice your system needs support in becoming more relaxed. 
  • Practice Warming Your Eyes with Kindness, (video) 3x. Feel free to watch once, then shorten/adapt. Notice your nervous system response. 
  • Choose a practice of sounding or chanting, 3x. Choices are given throughout this course. Join your awareness of sound with feeling safely connected. 
  • Develop Clear, Relaxed Attention. Watch the whole practice 1 x, and become familiar with variations.

    For daily practice, skip the intro and start the practice at approx. 5 minutes into the video. Choose 5 mins. to practice, daily.

B. Homework (1x each)

Embody awareness of safe touch. Practice 5 mins. of Gesture of Traveling Toward What You Value Most and Slow Motion Prana. (videos)

 

III. Reflections + Partner exercises

1. How do the expressions of your face communicate what you’re experiencing inside?

When you’re upset

When you’re feeling good

 

2. How are you most comfortable with touch? What are some examples where touch feels safe?  

 

3. Partner Exercises:

Decide who goes first (A), second (B):

a) Explore your facial cues, two different ways, neutral and kindly. 

I. Partner A - Hold your head still, keep it straight.

Look at your partner with a neutral face (no expression) for several breaths.

Both partners: notice what happens to your nervous system. 

Switch roles.

Share about your experience.

II. Partner A - Now look out at your partner with a feeling of kindness for several breaths. Notice any subtle changes you experience.

Switch roles.

Share about your experience.

b) Adapt your tone of voice in these two ways, demanding and caring. You'll say the phrase, "Please listen to me."

This awareness of how your nervous system responds to the tone of voice.  

I. Demanding Tone: Please listen to me.

Pause - notice how this feels as a speaker; listener

Switch roles.

 

II.  Connecting Tone: Please listen to me.

Pause - notice how this feels as a speaker; listener

Share your experiences and observations with each other.

 

4. Share your main takeaway about the Social Engagement System as a doorway to Ventral Vagal.

 

@2108, Charlotte Nuessle

Week Five: Additional Resources

 

Research on Chanting Om and the Nervous System

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2011;volume=4;issue=1;spage=3;epage=6;aulast=Kalyani

 

 

Week Five

Main Practices + Bonuses

 

Warming Your Eyes with Kindness

 

Gesture of Traveling Toward What We Value Most Deeply in Our Heart

 

Slow Motion Prana Exercise

 

Develop Clear, Relaxed Attention

 

Lokah Samasta Sukhinau Bhavantu

Transcription:

Lokah Samasta Sukhinau Bhavantu

May all beings be happy and free,

May the thoughts, words, and actions of my own life

Contribute in some way

To that happiness and to that freedom

For all.

“By chanting this mantra, we move from our personal self and radiate a prayer of love for the world around us.”          

“It has been used for many centuries to invoke greater states of compassion and peace.”                www.gaia.com

Miten & Deva Premal have a lovely recording on YouTube.

 

 

Lokah Samasta Sukhinau Bhavantu

 

Listen to the recording, below. It has been translated and interpreted:

May all beings be happy and free,

May the thoughts, words, and actions of my own life

Contribute in some way

To that happiness and to that freedom

For all.

 

“By chanting this mantra, we move from our personal self and radiate a prayer of love for the world around us.”    

“It has been used for many centuries to invoke greater states of compassion and peace.”                www.gaia.com

Miten & Deva Premal have a lovely recording on YouTube.

 

One moment at a time.jpg