It is common for students and ourselves to rush from one classroom or activity to the next without giving our bodies time to arrive or “land in” together. The practice described below supports nervous system regulation through sensory-based noticing.

Often contemplative practices, as well as nervous system regulation activities, begin with stillness or breathwork activities. However, for some people this can be activating and overwhelming to start with–particularly for those who have experienced some form of trauma, are neurodivergent or have physical conditions such as chronic pain or autoimmune conditions that keep the body in a state of hyperarousal. As someone who identifies as being neurodivergent and having an autoimmune condition that can cause my body to experience higher levels of fight-or-flight nervous system arousal, I often find it difficult to start with stillness activities. In the past I would even feel shame or a sense of failure if I was not feeling settled during a breathing practice. Yet, I still needed time, perhaps even more so than others, to allow my body to transition from one space to the next, taking in cues of safety in my new environment. When I began training in Somatic Experiencing, a body-oriented therapeutic approach to trauma treatment (Somatic Experiencing International, n.d.), I was introduced to the simple practice of orienting. On the surface the activity described below might seem like a stillness practice, but it involves the subtle movement of our neck and our eyes. Then depending on what we sense both outside ourselves in our environment and what within our body it may involve responding through further movements.

By having students keep their eyes open and use their senses, this is a more trauma-informed way of regulating. It is important to be aware that sometimes when someone has a history of or is currently experiencing trauma, the act of slowly down and having their nervous system responses begin to “de-armour” can cause more activation.

This does not mean that we do not do activities that bring us into present moment awareness, it just means that we are aware that everyone’s bodies will respond differently to these activities as needed and that is why options and choice are so important at every step. It is also important to understand that this activity involves noticing where we are and of course, if our classroom space for any number of reasons isn’t safe enough (by safe I don’t just mean physical safety, but also emotional safety), due to the systemic oppression experienced by for example, members of visible minorities, persons with disabilities, women, the LGBTQIA2S+ community…, this activity may not be regulating. If we are doing these contemplative practices, but not also working towards cultivating a felt sense of relative safety in the classroom environment, then we might be supporting students in letting their guard down in an environment that they actually need to have their guard up.

This is also why you will notice several different offerings of types of movement are introduced, because they provide different ways of being with the needs of the body as it experiences different levels of nervous system energy in the body. One last point regarding a trauma-informed approach to this activity, is that in the optional section where we begin to notice our sensations we begin very small just by noticing what happens when we see or hear something that we are positively drawn towards. This is a way that we resource ourselves and move from orienting towards potential threat and into potential areas of support.

To deepen into this practice and to move students towards greater interoception you might ask “what do you notice happening in your body as you look at the area you were drawn towards or noticed ‘liking’ in some way”? For example for me, I notice something in my chest open up as I look outside the window at that tree. Or I notice my shoulders start to come down a bit. Also, it is okay not to notice any physical sensations too. We are just being curious. There is no right or wrong way to be curious.

1. As you start to sense the sensations that are present in your body you might respond in some way. For example, you might notice your body wanting to rest or lean back into your chair, or you might be picking up on energy in your feet and hands and you might allow them to fidget or move. All sensations are welcome and depending on what you noticing happening you might respond differently.
2. If you notice feeling big energy you can move your feet up and down quickly like you are running or you might shake your hands right now. Maybe you try pushing down into your chair with your hands for a few seconds at a time. Perhaps putting a hand gently on your heart or on your opposite arm feels good and containing or supportive right now. Maybe your body has the urge to stretch and yawn, allow that. Or you might sense that your jacket is itchy or that you don’t like the way you are sitting in your chair and you make some changes to assist your body, in moving towards greater comfort and ease.