TRAUMA INFORMED MINDFULNESS FOR CHRONIC PAIN

Remember, make sure you download each webinar so you can keep it forever or refer back to it. The links will be live for 4 weeks after each webinar. 


There are a few things you will need for the four webinars:

1) A soft (not hard plastic) massage ball. My favourite are the Yoga Tune Up balls as they have some give. If you can't afford those for any reason, you can try going to a toy store or dollar store and find a soft ball to work with.

This is the link to the Canadian site: https://www.tuneupfitness.com/yoga-tune-up-therapy-ball-pair

If you're outside Canada, then google your country's site. If you can't get access to them, don't stress. Any soft smallish ball will do.

2) A hard cover book, yoga block or paper plate. Might seem random but you'll see why soon.

3) If you don't have scent sensitivity, an essential oil that brings you pleasure that your body likes to smell.

4) Something to squish in your hand: Play Do, Plasticine, clay or anything you squish and squeeze. 

5) Two pens and blank sheets of paper.

WEEK ONE

WEEK ONE WEBINAR LINK (AVAILABLE FOR DOWNLOAD UNTIL MARCH 20th)

WEEK ONE RESOURCES:

Here are a few resources to take a peek at this week that are intended to help de-pathologize your pain history and struggles in managing your response to pain:

On the surprising neuroscience of emotional pain

Chronic pain and childhood trauma - Harvard Health Blog

Polyvagal Theory with Seth Porges

Dan Siegel Hand Model of Brain

WEEK ONE SUPPORTIVE ACTIVITIES:

  • Roll ball under foot and notice if you're holding your breath

  • Roll ball against chest just under collarbone and notice if you're holding your breath. Come back to nose breathing if you can

  • Finger and toe exercise when pain spikes and notice if you're holding your breath:

    -only big toes, only little toes, only one big toe, only little toes and repeat

    -lift one finger on one hand and different finger on the other and keep changing finger combinations

WEEK TWO

WEEK TWO WEBINAR LINK (AVAILABLE FOR DOWNLOAD UNTIL MARCH 27TH)

WEEK TWO RESOURCES

The Brain’s Frontal Lobe Could Signal Pain

Body Hacks for Better Sleep

Pelvic Floor Reciprocal Breathing

3D View of Diaphragm

Webinar Two Powerpoint Presentation

WEEK TWO SUPPORTIVE ACTIVITIES:

Figure eights in eyes, with nose, with pelvis, with feet in both directions

WEEK THREE

WEEK THREE WEBINAR LINK (AVAILABLE FOR DOWNLOAD UNTIL APRIL 6TH)

WEEK THREE RESOURCES:

WHEN MEDITATION WORSENS DEPRESSION OR ANXIETY

FASCIA ACTS AS A SECOND NERVOUS SYSTEM

WEEK THREE SUPPORTIVE ACTIVITIES:

Balancing ball on plate while sitting, standing or walking

Gently bringing hand to point(s) of pain on body and asking if that part of your body has anything to say. Then if you don’t feel overwhelmed, stream of consciousness journalling for 2-3 minutes without lifting up the pain. Let that part of your body have a voice and speak to you.

Gently bringing hand to part of your body that is experiencing pain and tenderly asking if there’s any anger there. Only proceed if you don’t feel overwhelmed. See if you can allow anger to flow without feeling like a volcano. :)

WEEK FOUR

WEEK FOUR WEBINAR LINK (AVAILABLE FOR DOWNLOAD UNTIL APRIL 13TH)

WEEK FOUR RESOURCES:

NERVE STIMULATOR APPROVED FOR CLUSTER HEADACHE

https://www.painnewsnetwork.org/stories/2018/12/24/nerve-stimulator-approved-for-cluster-headache

WEEK FOUR SUPPORTIVE ACTIVITIES:

ORIENTING:

  • ORIENTING WITH VISUALS

  • ORIENTING WITH SMELLS – NEAR AND FAR

  • ORIENTING WITH ENVIRONMENTAL TEXTURES – TOUCHING WALLS, WHAT YOU’RE SITTING ON TUNING INTO TEMPERATURE

VAGUS NERVE STIMULATION TOOLS:

  • I LOVE YOU MASSAGE TO STIMULATE VAGUS NERVE AND SELF SOOTH

  • VROO OR VOO HUMMING FOR PELVIC FLOOR SOFTENING AND VAGUS NERVE STIMULATION

  • COLD CLOTH OR WATER ON FACE

  • GARGLING

  • MASSAGING LEFT SIDE OF NECK

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