How to feel psychologically safe wherever you are: IamExpat vlog with IBY

Transcript

welcome to a body and mind recharge series with myself irina for i am expat one of the largest international expat networks in the netherlands now as we have entered the second wave here in the netherlands i couldn't miss to share with you some of really effective tools of how to deal with anxiety fear or just the discomfort of being in crowded public spaces this is inspired by iran a lion and it is all about how do you focus on what you can influence which is your own mind your own body whenever the place around you doesn't feel safe the technique is called orienting and it's about external and internal environment within and around us so let's go ahead and practice it all you need to do is to sit back open those shoulders of yours stretch that computer back and tack neck of yours and stay with an open mind and curiosity so whenever you find yourself in a place where you start feeling a little bit uncomfortable you can go ahead and tap into your breath the deeper breath is the more you can regulate your nervous system and allow it to come down so let's go ahead and take three deep breath inhalation sideways exhalation together inhalation expanding from the abdominal area exhalation bringing it back feeling your feet and hips touching the ground again expanding and rising and exhalation letting all the last worries and thoughts out now as you find yourself in that place you want to find something in front of you that doesn't move that's stable pleasant to an eye and you can use as a point of grounding as a point of bringing you peace of mind so it can be a flower a tree something that just is there for you to look at take a moment to notice the shape of it the color of it and remind yourself where you are draw a little bit of peace of mind from that object and allow yourself to ground and stop spinning in your head or breathe faster from looking at that object and looking at it externally let's internalize it and take it into ourselves that inner peace so go ahead and tap into your breath and start scanning through your body looking for a safe spot within you a safe haven if you like so take your next breath from your feet through your legs your hips your arms your shoulders towards your crown and an exhalation allow your breath to release back down noticing where do you feel a warm safe spot within your body one more inhalation starting from your feet through your legs reaching towards the very top of your head and an exhalation flushing out all the tension releasing into your feet grounded and last time inhalation through your body noticing where does it feel safe and warm protect it within you and an exhalation allow it to release and with the next couple of breath allow that feeling from that spot maybe in your chest in your shoulders in your feet to expand creating that psychological bubble of safety and staying with it wearing it around your body and by doing that you are at least changing one thing that you can influence your mind your state of mind i hope this was helpful and i will see you next time in our next body and mind research series bye bye everybody