<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>The creator of somatic experiencing shows Dan how to heal trauma through the body.</p> <p> </p> <p>Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, <em>An Autobiography of Trauma.</em></p> <p><br /></p> <p><strong>Content warning: This episode includes discussions of rape and violence.</strong></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>How to do somatic experiencing. You'll see Dan play the role of guinea pig + make weird sounds</li> <li>The difference between somatic experiencing and talk therapy</li> <li>Somatic experiencing practices we can implement into our lives</li> <li>Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears</li> <li>What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream</li> <li>And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)</li> <li>Practices to fortify us in times of difficulty</li> <li>Facing mortality </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><a href="https://www.tenpercent.com/tph/podcast-episode/deb-dana-424" rel="noopener noreferrer" target="_blank">Become An Active Operator Of Your Nervous System | Deb Dana</a></p> <p><a href="https://www.tenpercent.com/tph/podcast-episode/deb-dana-kaira-jewel-lingo-522" rel="noopener noreferrer" target="_blank">What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo</a></p> <p><a href="https://www.tenpercent.com/tph/podcast-episode/stephanie-foo-452" rel="noopener noreferrer" target="_blank">How to Live with the Worst Things That Ever Happened to You | Stephanie Foo</a></p> <p><a href="https://www.tenpercent.com/tph/podcast-episode/jacob-ham-453" rel="noopener noreferrer" target="_blank">An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham</a></p> <p><a href="https://www.tenpercent.com/tph/podcast-episode/willa-blythe-baker-399" rel="noopener noreferrer" target="_blank">How to Get Out of Your Head | Willa Blythe Baker</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href="https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target="_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href="https://bit.ly/3tGigG5" rel="noopener noreferrer" target="_blank"><strong>Instagram</strong></a><strong>,</strong> <a href="https://bit.ly/3FOA84J" rel="noopener noreferrer" target="_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href="https://bit.ly/46TZglY" rel="noopener noreferrer" target="_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href="https://bit.ly/3FybRzD" rel="noopener noreferrer" target="_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href="https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target="_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href="https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target="_blank"><strong>Sleep</strong></a><strong>,</strong> <a href="https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target="_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href="https://www.tenpercent.com/tph/podcast-episode/peter-levine" rel="noopener noreferrer" target="_blank">https://www.tenpercent.com/tph/podcast-episode/peter-levine</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <ul> <li>Download the Ten Percent Happier app today: <a href="https://10percenthappier.app.link/install" rel="noopener noreferrer" target="_blank">https://10percenthappier.app.link/install</a></li> </ul> <p><br /></p>
Actionable Insights
1. Regulate Nervous System with ‘Voo’
Take an easy full breath, and on the exhalation, make the sound “voo” from the belly, letting the breath and sound go all the way out, then wait for the breath to come in naturally and repeat. This practice changes signals from the gut, helping trauma sensations recede and promoting gut warmth and nervous system regulation.
2. Release Shoulder Tension Slowly
Gently increase tension in your shoulders by moving them slightly towards your ears, then slowly let them go and rest. Repeat this process to explore and release bracing patterns, which often underlie physical pain and locked energy, leading to feelings of warmth and vitality.
3. Affirm Aliveness and Presence
Say “I’m alive,” then “I’m alive and I’m real,” and finally “I’m alive and I’m present.” This practice helps you drop into your body, fostering a deeper connection to yourself, feeling more grounded, centered, and present in the here and now.
4. Practice Heartbeat Awareness
Become aware of your heartbeat without physically checking your pulse, simply by sensing or hearing it internally. This interoceptive awareness significantly improves mental health, physical health, and overall well-being.
5. Practice Walking Meditation
When meditating, incorporate walking meditation by focusing on how your body moves in space and time. This practice naturally connects you with your body, helping you re-inhabit your physical self and enrich your life, potentially aiding in moving through ancient wounds.
6. Connect Dreams to Body Sensations
Write down your dreams, then with awareness, connect specific pieces or parts of the dream to what you are experiencing in your body. This uses dreams as a guide to come into the body, stimulating your “dream body” and fostering greater vitality and presence.
7. Re-inhabit Positive Memories
Actively recall and re-experience moments of joy, love, connection, and support from your past. These positive memories are always accessible and can fortify you during difficult times, bringing greater aliveness if you trust and open to them.
8. Notice Body Sensations of Excitement
Pay attention to what happens in your body when something excites or “turns you on.” This gentle practice helps you connect with your physical self, especially if you tend to be “in your head” or dissociated.
9. Embrace and Explore Imagination
Allow your imagination to lead you and explore where it takes you, rather than dismissing it as “just imagining things.” Imagination can be a powerful guide, informing personal development and revealing deeper truths.
10. Prioritize Personal Healing
Engage in your own healing journey for personal traumas and wounds. Doing so is crucial for anyone in a helping role, as healing yourself allows you to be more effective in guiding and supporting others, and contributes to broader societal healing.
11. Tell Your Personal Story
Share your personal story, whether by writing it down for self-reflection or by publishing it for others. This act can serve as a “personal excavation” and a powerful step in your own healing journey, potentially inspiring others.
12. Strive for Tikum Alam
Adopt the principle of “tikum alam,” striving to leave the world in a better place than you found it through your actions and contributions. This commitment can provide purpose, fulfillment, and support a more peaceful passing.
13. Face Mortality with Curiosity
Approach your own mortality with curiosity and a commitment to living fully and finding joy in your remaining years. This mindset of living fully can lead to being more embodied and potentially a more peaceful transition.