化身
大地
危机应对人员的
神经系统调节手册
《化身大地》是一套免费的多媒体、多语言神经系统调节手册，专为在危机前线组织工作的从业者设计。该手册由身心研究所（The Embodiment Institute）与拉丁裔治疗师行动网络（Latinx Therapists Action Network）、疗愈、正义与解放教练（Coaching for Healing, Justice, and Liberation）以及一些个人从业者合作开发。无论你是在应对移民与海关执法局（ICE）的抓捕、气候灾难、其它国家暴力与帝国主义暴力、流离失所，还是身处众多行动相互交织的前线：我们都怀着感激与关怀之心支持你，这份手册正是为你准备的！
如何使用本手册
你可以从手册的开头开始，也可以先从最吸引你的部分开始！
我们强烈建议你尽量多观看或阅读相关的内容。我们相信，将这些修行内化在心里非常重要，这样在你最需要的时候才能随时调用它们。
如果你正处于行动之中，希望立即进行练习，可以直接跳到下方的“采取行动”部分，稍后再回来放松身心、反思并深入学习。
如果你在练习之外还需要支持——无论是来自伙伴、实践者还是急救人员——请务必寻求你所需的帮助。
教学与练习：如何学习与培养技能
本节包含一些关于神经系统、压力和适应能力的简要教学。此外，还有一些练习，帮助我们了解自身的神经系统，并培养倾听身体的能力。无论独自练习还是与别人一起练习，这些练习都能帮助你为行动做好准备，在混乱的当下保持更强的觉知和自主选择能力，并在压力下更擅长寻求资源和建立联结。这些内容还能助力你持续的学习与疗愈之旅。
理解并运用你的神经系统
| 教学，5分钟（英语，附字幕）
弗朗西斯卡·波尔查斯·科罗纳多，拉丁裔治疗师行动网络
本视频讲解了神经系统的运作原理，以及我们为何邀请你进行本手册中的练习。弗朗西斯卡向我们阐述了神经系统的智慧与策略，它们既保护我们，又帮助我们实现人生目标。
察觉与命名
| 理解身体反应的练习，3.5 分钟（英语，附字幕）
桑德拉·奥拉特-海耶斯，拉丁裔治疗师行动网络
这是拉丁裔治疗师行动网络提供的一项练习，旨在帮助你了解神经系统对压力的保护性反应。
压力、适应力与资源
| 互助练习，6分钟4秒
普伦蒂斯·亨菲尔，身心研究所
本视频介绍了一种将压力视为获取资源与建立联结机会的应对方式。引导我们进行一项互惠练习，以练习察觉并表达我们的需求。
行动期间及行动后的练习
本节包含在面临巨大压力时、压力过后以及压力间歇期用于稳定身心、调节状态的练习。我们强烈建议你提前尽可能多观看或阅读相关的内容，并将这些修行融入日常生活中（最好与别人一起进行［下方附有练习指南链接］）。这样，当你最需要时，就能及时运用这些练习。
一些用于调动能量、勇气或做好准备的练习（行动前或行动中）
胸腔激活
| 调动能量的练习，2分钟21秒
From tayla shanaye, Coaching for Healing, Justice, and Liberation
这是泰拉·沙奈提供的三项简单练习之一，你可以不引人注目地悄悄做。激活胸腔（颈部与腹部之间的区域）能让我们在身体僵硬时重新活跃起来。有助于帮助我们摆脱“宕机”反应。
一些用于稳住心神、明确方向的练习（在行动中或任何时刻）
Head, Heart, Gut
| practice for grounding, 8 min
from Prentis Hemphill, The Embodiment Institute
This is a practice for getting present and curious by listening to our bodies. It can be done alone or with others, at any moment. To do it, simply bring attention to your body and ask: “What does my gut know? What does my heart know? What does my head know?”
Vergence
| practice to ground by orienting to horizon, 4 min
from Sandra Olarte-Hayes,
Latinx Therapists Action Network
Vergence is a practice from Latinx Therapists Action Network to to ground by orienting to horizon.
Vagus nerve pressure with tongue
| practice for soothing, 3.5 min
From tayla shanaye, Coaching for Healing, Justice, and Liberation
This is one of three simple practices from tayla shanaye that you can do subtly without calling attention to them. You can use them in the middle of a conversation, in the process of organizing, in the midst of an action. This practice uses the tongue to activate the vagus nerve, which can soothe the nervous system in a time of acute stress.
Practices for moving energy through (after action)
Shaking
| practice to release tension, 3.5 min
from Sandra Olarte-Hayes, Latinx Therapists Action Network
Shaking is a practice from Latinx Therapists Action Network To release built-up tension, stress, and emotions stored in the body.
Safety sandwich
| rescue tool using left ear point and bone knocking, 3 min
from tayla shanaye, Coaching for Healing, Justice, and Liberation
This is one of three simple practices from tayla shanaye that you can do subtly without calling attention to them. This practice uses the tongue to activate the vagus nerve, which can soothe the nervous system in a time of acute stress.
How to practice in your daily life and with others
In this section are tools for incorporating practice into your daily life and for yourself or with a group. We’ve included principles on how to practice, a group self-faciliation guide, questions for an individual or a group to make a practice plan, and a video of Damon Azali (Coaching for Healing, Justice and Liberation) talking – and singing! We hope this inspires you to build practice into organizing and life.
Learn from your body and what you need. Experiment and figure out which somatic practices work for you.
Practice regularly! Get your reps in to make practice part of your regular life and routine. Use the practices in this toolkit for inspiration and guidance, and also identify and put intention on what you are already doing to resource and regulate your nervous system.
Practice together! Just as our work is collective, our healing is too. Bring practice and learning into your groups. Make space for it in the flow of your work together. When you are preparing and planning, build knowledge, skill, and familiarity together so that you can call on these practices in times of crisis. You can use this self-facilitation guide.
Be awkward! It takes risk to do new things, show up differently with each other, and reveal more of ourselves. Give yourselves permission to be awkward and brave.
Connect and play! Break isolation and build connection by gathering community to share food, socialize, and play. Bring fun into your practice!
Be in tune. Make it a ritual to check in with each other to see how everyone is doing and what they need – at the beginning of a meeting, at the start of each week, etc.
Make agreements. Discuss and set intentions for how you as a group want to use these practices with each other, and how you can incorporate them into your work together.
Be on the path. Don’t make these practices the whole journey. They are opening to a broader healing journey. Seek out resources and practice partners to support you in your path.
Tell us how it’s going
Leave us a voicemail with how you’re practicing, what you’re learning, what you’re wondering, what this makes possible.
Or write your reflections.
Partners
Being the Ground was created in partnership with Latinx Therapists Action Network, Coaching for Healing, Justice, and Liberation, and network of practitioners. Individual contributors include:
Prentis Hemphill
The Embodiment Institute
adrienne maree brown
author & embodiment practitioner
Francisca Porchas-Coronado
Latinx Therapists Action Network
Sandra Olarte-Hayes
Latinx Therapists Action Network
Susan Raffo
embodiment practitioner
from Minneapolis
Marie Michael
embodiment practitioner
from Minneapolis
Damon Azali
Coaching for Healing, Justice
and Liberation
tayla shanaye
Coaching for Healing, Justice
and Liberation
