Week 2:

Self-Hypnosis

Soft Belly Meditation

I

Self-Hypnosis (Autogenic Training)

Instructions: Biodots measure temperature in the hand and register it by color changes ranging from black (coldest) through brown and yellow, green, blue to purple which is the warmest.

Affix one of the Biodots to the webbed area between thumb and index finger of non-dominant hand. Locate temp on card. Listen to the audio and then notice the temperature of the biodot and see if it changed at all.

VU Chant

Move stuck energy with this chant. This is a strategy to reach for when you’re in “Freeze” mode.

Handouts from Class

Polyvagal Theory

What Nervous System State are you in?

How to Respond Differently

Additional Resources

  1. Hand Model of the Brain (Dan Siegel)

  2. Polyvagal Theory Explained (where the diagram came from)

  3. The Stress Response: Fight, Flight, Freeze, or Fawn

  4. Qigong on the Go

Purchasing Biofeedback Equipment

You can purchase additional Biodots or a Thermistor on Amazon.

  • Biodots

  • Digital Stress Thermometer (Thermistor)

  • Thermistor Instructions

    Remove the thermistor from its packaging, take off the plastic strip and install the battery with the shiny side up. Turn the switch at the bottom to “body”.

    Unravel the wire. Though it’s long enough to reach your toes (which can be helpful for people who have poor circulation in their feet), we recommend beginning with your finger.

    Using porous medical tape (paper tape works well), attach the blue tip of the wire to the index or middle finger of your non-dominant hand. The tip should just about reach the end of your finger and point away from your body. Make sure it’s taped firmly but not too tightly and that the tape doesn’t cover the blue tip. Place the biofeedback screen on a flat surface so you can easily read the number. Wait two or three minutes for the reading to equilibrate before you take an accurate measure of your peripheral temperature.

Home Practice

It usually takes several weeks or months of practice to be able to relax quickly using autogenic training. To receive the best outcomes, continued practice is essential.

  • Wear biodot for a day and notice in what situations the color changes. When does your temperature go up or down? Does it happen at work, in traffic, or when talking with a certain person or anticipating a difficult situation? The more you pay attention to the connections the more you begin to understand what is causing stress.

  • Practice the autogenic phrases silently with yourself or engage a family member or friend in the exercise. Quiet, warm place enhance the efficacy. Cold temperatures inhibit warming process.

  • Listen to the autogenic training audio. The more you practice the more you can create a state of relaxation and the more quickly your stress symptoms will be relieved

  • Try carrying the phrases on a piece of paper so you can use them wherever you go. Eventually you will learn them by heart and be able to use them when you need them.

AUTOGENIC PHRASES:

My arms are heavy and warm I am at peace

My legs are heavy and warm I am at peace

My heartbeat is calm and strong I am at peace

My breathing is calm and relaxed I am at peace

My abdomen radiates warmth I am at peace

My forehead is pleasantly cool I am at peace