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An archive of all past Queerly Embodied emails is now available. Simply scroll down to “Archive” on my website.
To all my queer, trans, gender expansive folx community, I want to extend deep breaths in solidarity with you this morning. I know we’re all continuing to navigate waves of intense feelings. I want to offer a few somatic practices to support your body and spirit as you navigate waves.
Turn to these practices whenever you need, and share them with others in your community. As always, take what’s helpful about these practices and adapt them so they are accessible to your unique body. At the end of this newsletter, I’ve included a few resources for further community support. Practices for dissociation and numbing Rub your palms together until you can feel heat. Then your palms and place them over your heart. If your chest is an area of dysphoria for you, choose another part of your body that feels more neutral, like your cheeks or your forehead. As you feel your palms, feel the heat. Humming breath: This practice stimulates the vagus nerve, and helps your body tap back into some regulation. Inhale from the diaphragm, and on the exhale, gently hum. Feel the vibration in your body. Barefoot walking: Gently and slowly walk around your room, feeling all four corners of your feet making contact with the floor. As you feel your feet making contact with the floor, feel how your body is connected to something solid. Some adaptations if walking is not available: Feel your feet on the floor or other solid surface and practice massaging them into the ground. If your feet is not an area of the body that’s accessible, you can practice placing your palms on a solid surface and slowly massaging them back and forth. Self-hug: Wrap your arms around yourself and give yourself a hug (find the pressure that feels best for you). As you do this, gently sway back and forth. If you can’t do a self-hug, you can wrap a scarf or blanket around you to mimic the feeling of being held. Tapping: Tap or gently brush your body, feeling the vibration and contact on your skin.
Practices for rage and anger With your feet firmly planted on the floor, inhale. On the exhale, place your palms against a wall and push as hard as you can. Repeat several times. Afterward, do a self-hug and gently sway back and forth. If you cannot stand and do this practice, you can sit down and press your hands against a wall or flat surface. Open-mouth exhale: After a deep inhale, exhale with your mouth open and tongue extended, making a “hahhhhh” sound. Repeat as many times as needed to feel release. Take a pillow or other soft object. On the exhale, throw it on the ground. Similar to the previous exercise, on the inhale, extend your arms above your head. On the exhale and with your knees bent, exhale as you bend forward and release your arms. Gently sway back and forth after bending your torso.
Practices for fear Using your senses, locate cues of safety in your present moment environment. These can be things like items that bring you comfort in your home, taking a sip of warm tea, feeling into the safety of a comfortable blanket or soft pillow. 4/7/8 breathing: Breathe in for four counts, hold for seven, and exhale for eight counts. Continue this breath to help ease the sympathetic nervous system response. Move: If your body is able, practice movement. Dancing, walking, hiking, swaying, and stretching are all ways to move sympathetic energy through you. If movement feels inaccessible, you can feel your body move as you breathe. You can also wiggle your fingers and your toes and practice gentle “paddling” movements with your feet.
Practices for collective care On the inhale, expand your arms outward. Visualize or name aloud the communities you are in connection with. On the exhale, slowly move your arms back toward your heart. Tap into things that help you feel connected. Go out into nature and feel the holding of the trees and the earth. Connect with friends and loved ones. Draw upon authors, artists, and other creators who speak to your experience and your communities.
Resources In solidarity,
Eula If you received this email as a forward and would like to sign up for Queerly Embodied, use this link.
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