EXERCISE: a practice to support the Hara, regulate the ANS & build connection to ones own sense of strength & safety. A simple Qi gong movement that incorporates proprioception (our sense of our bodies in space) and interoception (our ability to sense our internal state) both of which are important to bring back online after trauma/stress. HOW: Start by placing your hand on your low belly, between your navel & pubic bone. Take a few deep breaths into that space to cultivate some awareness. Does it feel full? Empty? Hard to sense? Next imagine a ball of fire, energy or light filling that space in your belly. Bring your hands in front of your pelvis to feel the energy building out in front of you and when it feels abundant, gently move your hands up and down imagining that ball of energy getting bigger with your movement and intention. Keep your body loose, eyes closed. Practice connecting to the feeling in your belly and the feeling of your body moving in space. Can you feel your pelvis gently moving with the motion of your arms? The rocking of your feet on the ground? The sense of strength & energy building in your belly? If you are having a hard time with sensations, be playful and focus more on imagining them until they want to come as feelings. Or, simply go back to breathing into the belly space to cultivate more awareness.