1. R - Recognize o What it means: Recognise the body sensations within you as you read about or listen to the news of the disaster and the news. o How to practice: Scan your entire body from head to toe. Recognise the sensations around the head, eyes, throat, chest , stomach and so on every single body part internal and external. Recognise and connect with your body sensation and listen to what it is telling you. Write down and voice it loud “I sense heaviness in my chest” “I sense tears in my eyes” I sense my throat choking” or “I sense my head aching” or I sense my hands sweating” or “I sense my tummy growling” o Do the same for those around you too when they come to you with overwhelming emotions or thoughts. Start with the body sensations and recognising them 2. A - Allow o What it means: After you have recognised the sensation in the body go further to the next level of your nervous system and recognise the emotions/feelings and allow them to surface. Acknowledge and accept these emotions as it comes up. Allow these emotions to be present without trying to suppress or ignore them. Understand that it is natural to feel distressed in such circumstances. o How to practice: Give yourself permission to feel what you’re feeling. You might think, “I feel scared, I feel anxious, I feel angry, I feel sad, I feel ashamed, I feel helpless, I feel …..anything at all … right now,” or “These feelings are a normal response to a tragic situation.” o So the same for others too and do not dismiss their emotions and allow them to talk about it without hurrying the into positivity 3. I - Investigate o What it means: after you have recognised your body sensations, and allowed and acknowledged your emotions/feeling , go on to explore your thoughts and thinking. Do this with curiosity and compassion. Investigate is o How to practice: Ask yourself questions like, “I feel anxious because … I think I am going to die? Or I feel sad because I think so many people have lost their lives ? Or I feel ashamed because I think I am not able to do anything about it ? Or I feel angry because these are manmade and we have ruined nature OR go on to ask questions gently to understand the thoughts behind each feeling. Again, there is no hurry to counter these thoughts. 4. N - Nurture • What it means: Provide yourself with comfort and compassion. Compassion is choosing what you can do about these sensations, emotions and thoughts. Start with nurturing the body sensations before going to address the emotions and thoughts. Soothing the nervous system starts with regulating the body through grounding exercises as explained in the video. Connecting and integrating all sensory systems. • How to practice: Apart from the grounding exercises, you can offer yourself to engage in supporting others too by joining relief activities or going to collection centre or spreading the word around. However, always remember, your oxygen mask first. You can co-regulate and soothe another only if you are self- regulated and soothed yourself. • Take care and be Safe.
