I gave a speech last week with almost no notice. Here's how.
How has your summer been? Mine is quickly coming to a close. With one daughter back in school this week, I’m making the transition back to school-schedule. My guess is that I’m not the only parent here that loves the fun of summer but is also very happy to get back to the personal practices that have gone by the wayside over the summer. And as long as you are in the summer to fall transition, it’s also a great time to try something new.
Consider deep imagery — the 5th pillar in the somatic spiral. In my opinion, deep imagery doesn’t get nearly enough attention. Imagination is often linked to make-believe and seen largely as a creative pursuit. But that’s just one aspect. Your imagination is also a pathway for healing and transformation. Last month I wrote about using deep imagery as a nervous system regulation tool, creating a refuge or sanctuary to return to when you’re moving out of your window of tolerance.
This week, I want to take us a step further. But first, I have something to tell you that most people don’t know.
Your brain doesn’t really differentiate between real and make-believe!
Here's what I mean by that. Yes, you know when what is happening is in your imagination versus playing out in real time. BUT…. what you are imagining is still laying down neuropathways in the same way it would if you were actually doing it. You are familiarizing your brain with a new idea so that it gets more comfortable with that idea. Remember, your brain loves the familiar. It wants to do what it's already done. And any novelty moves you closer to the edge of your window of tolerance (the difference between feeling regulated or dysregulated).
Practicing something in your imagination first, offers your brain and your nervous system a safer way to explore it while getting them comfortable with this new thing.
Here’s an example. I was asked to give a speech on the fly last week. I didn’t have time to write it out or prepare. I just had a few minutes while driving to think generally about what I wanted to say. It was a casual speech and it didn’t need to be polished but I wanted to bring my heartfelt emotion to it. So I closed my eyes — I wasn’t the driver :-) — and I felt my feelings. I said a few sentences in my head and felt the words land in my body. In my imagination, I practiced saying the words with feeling. I imagined the people that would be in the room and the connection I had to all of them. I actually felt what it would be like to stand up in front of them and express my love for the hosts of the party (aka, my 80 year-old parents). The thing to pay attention to here is that I didn’t just practice what I wanted to say, I practiced the feeling of it. I noticed the bodily experience of it - sensations, emotions, thoughts - all of it. And in doing so, I laid down neuropathways. My brain experienced the speech. It got familiar with it. So when I stood up, I wasn’t in completely new territory. I didn’t freeze or get dysregulated or lose my words. I stayed in my window of tolerance because in a way, I’d been there before.
You might be thinking — but Rachel, that was a pretty easy one — you’re surrounded by loved ones! And that’s true, it was a softball.
When I practiced the speech in my imagination, I could feel the love. I knew that whatever I had to say would be relatively well-received — I say relatively because my family is extremely sarcastic and generally looking for opportunities to lovingly and humorously take me down!
But this imagery practice can work with any situation. In fact the somatic piece that is most helpful is to really notice what feels uncomfortable. To bring yourself fully into the imagined moment and take in the discomfort in the belly or the clenched jaw or the tightness in your throat. And then, spiral to your nervous system regulation and self-compassion tools. Feel your feet on the ground and extend your exhale. Practice speaking with a background tone of “you’ve got this — you’re doing great”. You practice the uncomfortable conversation or the nerve-wracking speech in your imagination, while using the other somatic spiral pillars.
That’s the beauty of the spiral — when one pillar feels a little sticky, you have 4 others to support you.
So regardless of how challenging the situation might be, using your imagination can be a surprisingly powerful tool. It can help you practice hard things so that when it’s time to do the thing in “real-time” you’ve taken some of the edge off of the challenge.
In the video below, I’ll talk a bit and then share a practice you can do anywhere. If you’d like to try it with me, click the link below.
This fall, I'll be offering another round of both the Somatic Immersion and the Somatic Immersion Facilitator Training for wellness professionals. In both experiences we'll use discussion, meditation, breathwork, asana, and reflection to explore the spiral together.
Put your name on the waitlists and you'll be the first to know when registration opens in September!
Stay tuned for more of the 5 pillars. Next up, we spiral back to nervous system regulation.
Thanks for reading, watching and being a part of this community. I hope our paths cross soon.
And as always, I'd love to hear from you. Did you try a deep imagery practice? Hit reply - I'd love to know how it went!
Sending so much love,
Rachel
P.S. Spain is calling! In March, 2027, I'll be leading a small group retreat where we'll take the Somatic Spiral somewhere extraordinary — olive groves, tapas, siestas and all five pillars under the Spanish sun. If you've ever wanted to take your practice somewhere stunningly beautiful, this is the one. Reply or click below to learn more.
Yoga + Nature + Culture, Retreat in Southern Spain, March 14-20, 2027. Register now to save your spot - space is limited.
Other ways to work with me...
Yoga Therapy Sessions, Courses and Trainings
Work with me one-on-one. I offer yoga therapy, yoga instruction and personal and professional mentoring. Reply to this email if you'd like to chat about whether this is the right time and fit for you.
The next Somatic Immersion Yoga Therapy Journey starts in September. Join the waitlist and be the first to know when registration opens.
The next Somatic Immersion Yoga Therapy Training for facilitators begins in September. Join the waitlist and be the first to know when registration opens.
Yoga, Meditation and Mindfulness Classes
If you like practicing online, join the Your Yoga community! We meet on zoom for yoga and meditation 4 times a week and you'll have access to 100's of recorded classes in the Your Yoga library. Register here to start your free 7-day trial.
And if you prefer self-study, choose from a variety of pre-recorded mindfulness workshops and courses and explore at your own pace.