When you are noticing intense sensations/emotions/thoughts rising; slow down. Invite curious awareness. Avoid judgment of self or others (speakers etc). 

• What are you noticing? Label the physical sensations, put names to the emotions, try to get out of the thoughts in the head. If you can’t label your emotions that’s ok. Just acknowledging that your body is feeling something can help.

• If it’s comfortable for you, breathe deep into the belly and slowly exhale twice as long as you inhaled x3 or more. 

• Validate what you’re experiencing. Honor that your body is telling you something about your trauma. Invite curiosity to what it might be saying without judgment.

• Grounding: draw your attention from the screen/content back to your space. If needed close the computer or turn off the volume. Begin to slowly and deliberately describe your surroundings- label things you see, hear, feel, smell, taste. Try to embody the experience.

• Write out your feelings during or after each session noting what came up.

• Get up and move your body. Notice where the sensations are showing up in your body and intentionally bring presence and movement to that spot: shaking, dancing, jumping.  

• Get some fresh air and put your feet on the ground. Connect with presence.