Ilene Smith

Jeffrey shows us that even when pain is present, what matters most is how our nervous system manages that pain. When a person cannot find a sense of safety amidst pain, their nervous system further activates, resulting in greater intensity. The calmer the nervous system is, the greater the capacity to manage the intensity of pain. This goes back to the idea of interoception: the more heightened the experience of pain is, the less accurately we can assess it.

ground. Notice how laying directly on the floor provides a sensation of being grounded to the earth. Place one hand on your heart and the other on your stomach. Inhale deeply through your nose as you silently count to three. Exhale all of the air out through your mouth as you silently count to six. Repeat this six times, and then see if you can add on time, inhaling as you count to four, and exhaling as you count to eight. Do this for another six rounds of breath, then see if you can work up to a five-count inhale, followed by a ten-count exhale.

Begin this exercise by taking note of how you feel, both physically and emotionally.
Now, look around the room. Turn your head in all directions and notice where the entry to the room is. Now notice what it feels like to be supported by the chair or floor. Spend about one minute scanning the room for objects, colors, and shapes.