BACK TO THE BODY
Follow Along Video #3 – PRE-MEETING/PRESENTATION NERVES (3min)
 
Even the ‘bravest’ experience the physical sensations of nerves before getting up on stage. (even the word nerves, nervous, nervous system, it is part of our natural biology)
Yet being able to embrace these feelings, reframing them, working with them can be the way to move forward together. The body experiences nervous-ness and excitement the same way (2 sides of the same coin) - we just label events differently.

Free tool benefits:
3 quick methods for calming - tense&release / grounding / expanding posture
Understanding the excitement/nervous sensations 
Helps focus on and welcome sensation
Use anytime when feeling overwhelmed
 
Time: Before meeting, presentation, difficult conversation Or even meeting the in-laws ;)
Level: Easy – 2 / 5
YT Video (Visual and Audio): https://youtu.be/Of9p1kaMuao

Pre-meeting nerves

Here's a Follow Along listening exercise for Self-Awareness.... Embodied self awareness allows us to be present, listen to our bodies, tap into the subtle messages from our highly evolved systems. We are an antenna of emotional and social connection. 

When we engage with our felt sense the Insular cortex lights up in brain scans. The insular is connected to many parts mainly the Thalamus and the Anterior Cingulate Cortex (ACC), within this network interoceptive information and hedonic data is understood and processed. 

It's a fascinating 'island' of the brain.

More info about my coaching here: benjmunday.com
Pic artwork from Francesco Ciccolella

Slowing Down - Self Awareness Exercise

BACK TO THE BODY
Follow Along Video #4 – BOUNDARIES (Emotional and Physical) (4min)
 
Creating boundaries is vital to set the line where we ‘start’ and where we ‘finish’.
Majority of overwhelm, anxiety and burnout is caused by people not knowing what and where their physical, mental and emotional boundaries are….. (IF THEY HAVE SET THEM AT ALL)
Vital to respect personal energy, integrity and form a sense of identity. 
 
Free tool benefits:
+ Learning when to say ‘NO/No MORE/That’s enough’.
+ Regain control by respecting personal sovereignty.
+ Prioritise what is important
+ Communicate clearly, effectively and honestly
+ Increases Emotional intelligence (EQ)
 
Time: when feeling overwhelmed, before taking more on, in relation to others, understanding emotional baggage
Level: Medium – 3 / 5
YT Video (Visual and Audio): https://youtu.be/aDgzbNHeUtU
More info here: benjmunday.com

Boundaries - Setting Emotional, mental and physical boudaries

BACK TO THE BODY
Follow Along Video #5 – Somatic Breaks (3min)

From waking up until crashing down, many of us will commit to multiple roles within our personalities. From Mother > colleague > good friend > yogi > chef > lover all demand different energy and skills to complete. Taking a PAUSE between roles can offer huge benefits as to how you show up ready without mixing undesired worlds together. Take a break to reset.


Free tool benefits:
+ Offering small windows to reset the nervous system.
+ Conserve and restore energy.
+ Mentally, emotional and physically let go before starting the next.
+ Start new tasks fresh and ready.

Time: Between tasks, letting go of different somatic ‘roles’, when the day ‘runs away’, task overwhelm.
Level: Easy – 1 / 5
YT video:(video & audio): https://youtu.be/qwmz-l4GVio
More info: Benjmunday.com


#somatics #personality #resilience #multipleroles #inthemoment #nerves #nervoussystem #tools #DIY #anxiety #Backtothebody #coaching #wellness

SomaticBreak

BACK TO THE BODY
Follow Along Video #6 – Self Care (4min)
 
We can be very good at looking after the needs of others, whether our partner, family, work… our boss at the expense of ourselves. In fact, I’d go so far to say we are reckless with our own energies and self respect. Agree?
Being ‘Wise-selfish’, as termed by the Dalai Lama means to see our own well-being lies in everybody’s welfare.
 
Free tool benefits:
+ Feels amazing and boosts energy
+ Helps dysregulating from stress to more calm and healing states 
+ Reduces heartbeat, blood pressure, reduce anxiety and fear
+ Compassion(+self) can let us be more understanding of ourselves
 
Time: Anytime, can be done instantly and for window of 5+secs
Level: Easy – 1.5 / 5 (it can feel strange to start)
YT Video (visual and Audio) : 
 
 
#somatics #inthemoment #nerves #nervoussystem #tools
#DIY #anxiety #Backtothebody

Self Care Somatic Exercise

BACK TO THE BODY
Follow Along Video #7 – Breathing to Increase Energy (3min)
 
Breathing is without doubt the biggest ‘secret’ and underutilized tool for our health and well-being. Its adaptation through conscious effort can immediately shift our state so we can access preferred and helpful positions to respond to life’s demands. The breath is dynamic: speed, frequency, length, position, location, intensity, pattern, etc = To calm, to prepare, to bring into the present, to feel, to heal, and so much more.
 
Free tool benefits:
+ Feels amazing and boosts energy
+ Healthily increases heartbeat, alertness and adrenaline (for focus) 
+ Boasts immune system, helping fight viruses, absorption of vitamins and minerals
+ Improves cardiovascular system. Benefits cell, tissue and organ function!!...
….JUST BY CONSCIOUS BREATHING!!
 
Time: Before a meeting, when experiencing low energy or motivation, in need of focus.
Level: Advanced – 3.5 / 5 (Please find a safe place to do this)
YouTube video:(visual & audio): https://youtu.be/ZE2U3NoI07M
 for more info: www.benjmunday.com
 
#breathing #breathinglifeinto #somatics #inthemoment #nerves #nervoussystem #tools #DIY #Backtothebody

Breathing for Increased Energy

BACK TO THE BODY
Follow Along Video #8 – Breathing to Increase Energy (3min)
 
'Email Apnea' is a phenomenon of holding the breath when responding to emails, texts or being on screens.
While for short periods this can help people to concentrate on the task in hand, longer periods imbalances the oxygen/CO2/nitric oxide levels putting us in a fight-or-flight state, making us feel more stressed and anxious unconsciously. 
Therefore when we can become conscious of this, we can focus on longer breathes to calm our state
 
 
Free tool benefits:
+ Lowers the breath rate and heart rate (through phrenic nerve - diaphragm to brain)
+ Reduces feelings of stress and anxiety
+ Help calm the body, calm the mind and allow access to frontal lobe. Planning, emotional control, collaboration, etc
+ Improves cardiovascular system. Benefits cell, tissue and organ function.
(HRV)
 
Time:
Any time when feeling stressed or ‘glittery’ (too much caffeine?), when in
need to focus over longer periods, calm nerves
Level:
Advanced – 2 / 5.
On-the-Go
Soundcloud:(audio only):

Calming the Energy

BACK TO THE BODY
Follow Along Video #9 – ORIENTATION  (3min)
 
Priority number one for all living organisms is safety/survival. The use of this orientation tool brings immediate impact to our nervous system (which includes the brain) that we are in a safe place. Bringing us into the present moment, a window between past rumination and future projecting, offers our entire being some tranquility. From this place of calm (deactivating any stress signals - See Organic Intelligence Therapy) we can access prefrontal cortex (PVC) traits. 

Free tool benefits:
+ Offer windows of serenity in stressful or triggering situations 
+ PVC trains include emotional regulation, strategising, collaboration and creativity
+ Relaxes optical muscles in eyes, reduced tension and strain.
+ Drains stress neurochemicals from system
 
Time: Whenever needed, when feeling over-activated, anxious, feeling uncomfortable
Level: Easy – 1 / 5
Youtube Video (Audio and Visual): https://youtu.be/kohU9syRlFM
For more information www.benjmunday.com

Orientation (Organic Intelligence)

BACK TO THE BODY
Follow Along Video #10 – GROUNDING (meditation) (3min)
 
Are you someone who wants to DO MEDITATION “but just don’t have the time”? Well this is here, 3 minutes, that's all you need to shift your state and mindset. Ground yourself into the ‘Now’ and drop into awareness. That is all meditation is, mindful awareness. Give yourself a quick moment, drop the excuses and see how it changes your perspective. It’s just like taking a magic pill except you don't need a pill or a glass of water. Get calm and carry on….

Free tool benefits:
Create autonomous windows of de-stressing into resting state.
Grounding and awareness of breath regulates emotions, thoughts and behaviours.
Aides focus, attention, listening and communication skills.
MAKES YOU RELAXED (& HAPPIER) FOR FREE. $0 < :)
 
Time: Morning, Noon and night, in the office, in the supermarket ANYTIME you feel stressed, overwhelmed or anxious. 
Level: Easy – 1 / 5
YouTube Video:(Visual & audio): 
For more info www.benjmunday.com

Grounding Exercise

BACK TO THE BODY
Follow Along Video #11 – DIFFICULT CONVERSATIONS (3min)
 
How do you hold your shit together when it's most important? The relations we keep are fundamental to our emotional well-being so communicating with others is vital. Communicating well is even better. Understanding some dynamic to support this can be really helpful. Physical body posture, mental states and psychological techniques can all be learnt and utilised to help you best prepare for those conversations when its most needed. Either in the office or at home, giving or receiving.


Free tool benefits:
+ Create clear and respectful boundaries physically and emotionally, not enmeshed.   
+ Offer a place of centre and strengthen to communicate clearly 
+ Offers the nervous system a pattern of readiness to give or receive. 
+ Increases emotional sensitivity for empathy. (key leadership quality)
 
Time: Preparation of feedback, covering sensitive or triggering topics with another, mediating, asking for what you want or need, addressing a relational rupture.
Level: Easy – 3 / 5
YT video link -(visual & audio): https://youtu.be/sCK_2u2apA0

Difficult conversations

Personal Coaching Specialist at Ben J Munday - Leadership Coach / Somatic Educator / Embodiment Facilitator - Supporting social pioneers stay on purpose

I work with the brain, the body and the nervous system. I help clients align their internal messaging so they can focus the outward energy and identity in a direction that is authentic and determined.

Ben J Munday

Popular tracks