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Becoming You Again
Becoming You Again is the podcast for women who are going through divorce wanting help navigating grief, guilt, and the challenge of rediscovering who they are. Divorce Recovery Coach, Karin Nelson offers compassionate guidance, practical tools, and powerful mindset shifts to help you rebuild self-trust, reconnect with your intuition, and create emotional resilience. Each episode is a safe, supportive space that reminds you: divorce isn’t the end of your story; it’s the doorway to becoming the most authentic, confident version of yourself and creating the best of the rest of your life.
Becoming You Again
Somatic Postures For Nervous System Ease
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Your body can learn safety again even when grief, anger, or hyper-alert energy takes over. I'll walk you through a gentle, guided somatic practice that alternates between a curling posture and an open, lifted posture to restore rhythm in the nervous system.
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You are listening to Becoming You Again. I am your host, Karin Nelson, and this is episode number 255. Welcome to Becoming You Again, the podcast where you learn to step into your power as a woman in this world, where you learn to reconnect to your wholeness, your integrity, and bring into alignment your brain, your body, and your intuition after divorce. This is the podcast where you learn to trust yourself again and move forward toward a life that you truly want. You are listening to Becoming You Again, and I am your host, Karin Nelson. Welcome back to the podcast, my lovely, lovely ladies. Today I'm walking you through a somatic practice that I like to call somatic postures. This somatic practice that I'm going to walk you through is going to help you mimic kind of the natural body movements that occur when we have different nervous system responses that come with certain feelings that we all feel at times. The purpose of this practice is to help your body recognize safety in your body, even when you have a nervous system activation or when you have a shutdown response. So that even when you're feeling grief or sadness or helplessness or powerlessness, or on the opposite side, when you're like hyper alert or intense or angered, you can still feel safety in your body. And we're trying to create greater capacity to be able to do that for yourself. What I'm going to be walking you through in just a minute is we're going to go through two different postures, a curling in posture and an upright kind of opening wide, stretching your spine posture. The curling in posture is more mimicking a parasympathetic shape, meaning it's one that might occur when we are feeling powerless, when we are feeling sad, when we are grieving because we're kind of curled in on ourselves, which those are all very normal, totally valid things to feel. And then on the opposite side, when we're going to go into the opening wide, the spinal extension posture, we're bringing our nervous system into a mimic of the sympathetic nervous system shape. And so what we're doing with this somatic practice is we are helping to restore almost like a rhythmic integrity between our parasympathetic and our sympathetic nervous systems, helping to create that greater capacity for ourselves to understand and know how to create that safety in our bodies when we are activated, when we are shut down. So as I walk you through this practice, I want you to remember be kind to yourself as you're doing this. There's no right or wrong way to do it. There's the way that you do it, and that is great. Self-compassion, being kind to yourself, it is so key when we go through the healing process, when we are trying to learn to reconnect to ourselves, when we are learning how to realign our nervous system and to feel safety in our bodies. Self-compassion is a really big and important part of that. So I just want to remind you be kind to yourself, be kind to your body. Just listen and love yourself through this. If it gets to be too much ever, you can always stop. You have 100% consent over when it's right to stop, when it's right to continue. You know you better than anyone else. So be kind and listen to your body. All right, let's get started. Please don't try and do this if you're driving. Come back to it later if you're driving, but otherwise, let's let's start out. I want you to stand or sit in a comfortable position and just soften your gaze. You can close your eyes if you would like, but otherwise you can just kind of soften your gaze. I want you to place your fingertips up onto your shoulders, almost like you're trying to grab your shoulders, but you're not gonna grab them, you're just gonna place your fingertips on your shoulders lightly so that your elbows are up and pointing outward toward each wall. Then you're just gonna take a deep breath in and as you inhale, lift to your spine, lift to your chin up to the sky, open your elbows up to the back, leaving your fingertips on your shoulders. Stretch your chest open wide. Just stay there for that inhale, and then on the exhale, I want you to go in the opposite direction. You're gonna curl inward, you're gonna bring your arms and elbows inward, touching your elbows. You're gonna let your chin tuck into your chest, bringing it all into a curled position. And then I just want you to keep doing those two motions. Opening wide, lifting your chin up to the sky, opening your elbows up to the back wall, and then bringing it back inward, curling inward, touching your elbows, tucking your chin to your chest as you breathe, as you inhale, as you exhale. And I want you to find the rhythm that feels good and right to you as you do this. You can play around with it, you can go faster, you can go slower, or you can just find the rhythm and the breathing working through the opening wide, opening up, and then down into the curl, back and forth that works for you. And as you do this, I just want you to notice parts of your body. Maybe there are parts of your body that feel tight. You might feel certain sensations. Just notice. If you curl in, maybe you feel some tightness in between your shoulder blades or in your neck. Just notice and maybe stay in that position for a breath or two. Notice hold the breath a little bit longer before you let it in or out. And then open back up. Remember, you're just reorienting to the safety inside your body that you are learning to create, that you are building the capacity to hold on to. You are sensing into yourself. So breathe in, open up, lift your chin, and breathe out and calm down and curl in. Alright. Last breath in, last breath out. Alright. Now I just want you to take a second and just notice for yourself if there were any shifts in your body, could be subtle, if there were any shifts in your awareness of what's happening in your body, in learning to bring realignment of your nervous system, in understanding what it feels like to be safe with you in your body. Notice the before, notice the after. And remember, there's no right or wrong way to do this. Feel free to come back to this practice as often as you need. Thank you so much for being here. That is what I have for you today, my friends. I love you. I will be back next week. Hi, friend. I'm so glad you're here and thanks for listening. I wanted to let you know that if you're wanting more, a way to make deeper, more lasting change, then working one-on-one with me as your coach may be exactly what you need. Together, we'll take everything you're learning in the podcast and implement it in your life with weekly coaching, real life practice, and practical guidance. To learn more about how to work with me one-on-one, go to Karin Nelson Coaching.com. That's www.karin, N-E-L-S-O-N coaching.com. Thanks for listening. If this podcast agreed with you in any way, please take a minute to follow and give me a rating wherever you listen to podcasts. And for more details about how I can help you live an even better life than when you were married, make sure and check out the full show notes by clicking the link in the description.
