How to use the Body Mapping technique

to heal pain and trauma

A few weeks ago I shared the Body Mapping technique I've been practicing to disperse trapped energy. This week I wanted to give you a breakdown of exactly HOW to use it.

You can use this technique any time you feel overwhelming emotions like anxiety, sadness, or fear, or you can use it if you have pain in your body. I would suggest not using it if the emotions or pain are overwhelming, so much that you cannot sit still or this may cause more trauma. Please seek help or get treatment if this is the case. For instance, I use this when I feel a mild migraine coming on, but if it feels severe, I take medication and THEN do this technique.

STEPS:
1. Carve out at least 15 minutes - Sit or lie down somewhere you feel safe and will not be distracted. I like sitting up because I seem to be able to feel everything easier but you can also do this while walking.

2. Ground yourself in your space - Look around at the environment around you and feel the safety in your body. Feel your body sitting or lying on the floor and the connection to your space. Then focus on your body. Where are you feeling the most intense pain or emotion? Where are you feeling the least? I normally start with the place I feel the most intensity but I'm an intense person. You can start with the least amount of intensity if it is more comfortable.

3. Connect with the pain - Wherever the pain or emotion is, can you give it a shape?  How big is it? It could feel like a square in your chest or a zucchini in your lower abdomen. Now breath into that shape. Really allow yourself to feel that feeling completely. Try to focus on the shape and feeling within it. So many times we avoid feeling these emotions or pain and it actually increases them. Focusing and breathing into that space will eventually dissipate them.

I like to sometimes ask the pain what it's feeling. Usually, the answer is one word like 'responsibility' or 'grief'. I like to tell that part that it's ok to feel that way, that I love it, and that it doesn't need to hold onto this anymore. After that, it usually dissipates.

4. Repeat - Keep breathing and feeling those feelings and eventually, the pain will either move or release. Follow it to the next spot and repeat. Remind your body that you are committed to its healing and that it is safe to trust yourself. I often have feelings of disbelief in my mind because my mind doesn't believe that it will work. But once I let those go, the pain is free to release as well.

I hope this helps you! I've been using this exercise non-stop as I'm going through radiation treatment and it's triggering trauma in my body. Send me a message and let me know how it goes. You can find more resources for this exercise in Peter Levine's book and on Jess Lively's podcast and website.