Supported Rest Exercise (takes about 15 minutes)

First, find a quiet spot. This might be resting on your bed, lying down on your sofa, or sitting in your most comfortable chair. If you’re not sure, give yourself two options, and internally ask your body which it prefers right now. It’s easy to do (and very normal!), but try to not over-analyze this part. Just go with your first response.

Now, take some props (pillows, blankets, small towels, stuffed animals, eye pillow, etc.) and arrange them on, under, and around your body as necessary to ensure your maximum possible level of physical comfort. For example, if you know that your low back gets cranky when you are lying down, stack a pillow or two and then lie down with them positioned in the area under your knees. This will release the strain on your hips and lumbar spine. If you know you tend to get chilled, place a light blanket on top or have it ready next to you. If you more readily relax with light music playing, turn some on. Now rest for a few moments in this initial position, feeling into your physical form.

Then, self-assess. Ask yourself, on a 1 - 10 scale (with 10 equaling “I could not possibly be any more comfortable” and 1 equaling “I am not at all comfortable!”), how comfortable is my body? (With the somatic work, we are pausing to pay attention to and to really notice physical body sensations which are present.) Again, not too much mental analysis here, just pick a number. Let’s hypothesize that you feel you are a 4 or a 5. Maybe even a 6, 7, or 8! All of these values are perfect. And, let’s see if we can move your number up even a little bit higher toward more comfort.

To do that, gently scan your body from the inside (beginning at the top of your head and slowly moving your awareness down), noting if there are any physical areas which are currently attracting your attention. You may feel, for example, that your left shoulder is a bit achy. So perhaps you can fold a hand towel or two and place those behind that shoulder, offering it some additional support. Then, mentally check in, and note any shift. If it seems to feel even a little better, great! If not, remove the towels and perhaps try placing a small pillow underneath, or perhaps a weighted item (beanbag, sealed one pound bag of rice, etc.) on top, and again noting how that feels. Take no more than another minute or two to reposition and/or add these additional supports. The goal is comfort, not perfection.

Now, rest in this position for 10 minutes. Feel free to set a timer. Once the 10 minutes is over, you’re finished!

---

**It’s okay if your mind wanders during this exercise. The idea is to allow whatever wants to show up to do so. I believe this signals our body that we are listening, and are respecting its "language,” without trying to change it or fix it.

**You may not notice any large shifts, especially at first. But by committing to this simple daily routine, you will reinforce a pattern of rest that will build nervous system resiliency (the expansion of your body’s organic capacity to effectively manage stressors).

Self-Touch and Props (takes a minute or two)

These two techniques are physically very simple: we simply place a hand or an object on an area of our body that is claiming our attention and rest for a minute or two. While we rest, we monitor the sensation in that covered area, noting the presence or absence of any change.

For those times when the sensation is presenting in a hard-to-reach area or holding your hand in that spot will be physically tiring, you may try a Prop. A Prop is any object which will provide tactile feedback to the body and which will easily remain in place. Examples are blankets, hand towels, eye pillows, one-pound bags of rice, heated neck wraps, etc.

Props are particularly useful during the Supported Rest Exercise. Let’s assume, for example, you are lying down and you notice some eye and forehead tension. You can place a hand on this area, but finding a way to comfortably support your arm in that position may be difficult. At that point, you may try placing an eye pillow or a small folded hand towel across the area and resting. Props are also a great way to offer support to harder-to-reach areas on the lower body. You may, for example, place a folded towel across a knee that’s hurting, or a light blanket or even a small sealed bag of rice over a protesting ankle.

---

**It is very important to understand that our intention is key with this technique. With Self Touch or a Prop, we are NOT attempting to change the sensation, or fix the problem, or “make it all better.” We are merely making gentle contact with this body part and offering it our support and undivided attention. We treat these areas of discomfort as we would cherished friends. We pause, we become aware, and we connect, without any analytic agenda. We are simply present, with What Is, and we rest.

Voo Sounding (takes a few moments)

The Voo Sounding technique is often taught and used by Somatic Experiencing®  (SE™) developer, Dr. Peter Levine. It is a very easy way to immediately facilitate physical shifts within the body. This sounding is said to stimulate the vagus nerve, which is the primary cranial nerve providing chest and gut (i.e., body) feedback to the brain. The Voo Sounding can therefore be helpful in times of depression (physical/mental/emotional immobility) and/or anxiety (physical/mental/emotional hyperactivity).

To do it, simply take a gentle, full inhale, and on the slow exhalation make the "voo" sound in as deep a vocal register as possible (mimicking a foghorn). The idea is to feel the vibrations in your body as you exhale (most often this will register in your upper and lower chest, throat, and head/face). You continue making the sound, easily and gently, until the breath is completely expelled. Then rest, and observe your body for a minute or two.

During the observation period you are simply noting any changes, however slight, in your body’s physical sensations. Resist the temptation to label these changes as “better” or “worse.” This is simply your body, your friend, and you are using this time to be present with whatever shows up. If you notice anything challenging or activating, simply extend the rest period, and consider adding some Self Touch or a Prop or two to further support that area of your body.

If after a minute or two you aren’t noticing any shift, try another gentle round of inhale/exhale/rest/observe. If you are feeling particularly challenged when you begin (and you’ve done it more than once and are somewhat familiar with the way your body responds to this exercise—remember, Less is More!), perhaps try two rounds in succession (inhale, exhale, inhale, exhale, rest, observe).

---

**The Voo Sounding may be used in conjunction with the Supported Rest Exercise. For example, if you notice you’re having difficulty arranging your body in a comfortable position, you might try one round (inhale/exhale/rest/observe). Then, take any information received to reposition your body as helpful, or to add a Prop or two for further support. Another example would be to try one round immediately after you set your ten-minute timer. This can help to further increase your physical self-awareness, allowing you to more fully settle into the practice of being and feeling supported.

**In general, the Voo Sounding can be done in a minute or two, so it is also a great stand-alone “mental first aid” exercise. It can also seem somewhat silly, so feel free to have fun with it!