Self-Guided Brainspotting

At growURpotentential, we support self-guided Brainspotting, a relatively new brain-body way to meditate. Many across the globe are investing in this powerful tool for self-development authored by David Grand, PhD. 

Once you have attended Group Brainspotting for Self-compassion, you will understand how to practice for other focus topics including Money Issues, disarming Toxic Self-Talk, and growing the connections you deserve. The goal of practicing in a group is to learn how to guide your own practice, and to motivate continued practice. These instructions are vague to encourage you to invest in group training.

Embodiment Practice

Our emotions and memories of brilliance or traumas do not solely live in our mind, but vividly occupy space within the body. Brainspotting is a way to connect with somatic [bodily] sensations and deeply process unresolved emotions. Healing happens every time we set intention and practice getting to know our somatic sensations. This process is called embodiment and the process creates holistic self-reflection. The process of embodiment might also be called Mindfulness Practice 2.0, whereby our experience in a moment brings elevated awareness to our bodily sensations. It is within this space that our body can process the release of tension, confusion, and grief ~ allowing healing and resilience to expand.

• When we use the TICES Script, we are practicing embodiment from a cognitive or thinking standpoint to better know our needs.

• When we practice the Container Script, we are shaping our faith in our innate ability to release or pause thoughts and emotions.

• When we use BioHUGS, we are grounding ourselves to deepen our connection to our body's potential to self-regulate and growing confidence that we can develop self-mastery.

• When we listen to Bilateral Music, we are practicing embodiment from a mind state that helps us experience emotions with less resistance from our bodies. 

• When we practice Deeper Emotional Processing, we are practicing embodiment for good reasons, despite the labor of Clean Pain. 
  

Tips for Impactful Self-guided Brainspotting

Be mindful of space and time. Create a sanctuary for yourself, start with bilateral music, playing on loop, so that if the song ends, it begins again. Abrupt shifts in music/tone/frequency can cause bodily disturbances and distractions.

Be mindful that your body is in a comfortable position, with proper posture and supportive pillows or yoga blocks. Ceremony is taking care to create this space for deep self focus. Would it help to soften the lights or use a blanket to provide additional comfort? 

Then focus attention: where in my body do I feel self-compassion at this moment?

Name 4 facts about that sensation: 

The feeling is [tender] when I imagine it’s emotion

The feeling is [warm] when I imagine it’s temperature

The feeling is [yellow] when I imagine it glowing

The feeling is [low volume] when I imagine it having sound

The feeling is [smoochy] when I imaging touching it

The feeling is [kind] when I image it’s temperament

The feeling is [comforting] when I imagine it’s value

Now, set your timer, but don't start the timer yet.

Activation: Think about a moment in the recent past where deep connection to yourself happened, a memory when you observed you in need of care and gave it to yourself. See in your mind's eyes the details in the memory, freeze on the image that resonates, and the location of your body's sensation. 

Take a deep breath.

How intense is that sensation on a scale of 1-10, when 10 is the strongest a sensation can be? 

Find the spot: Now locate the visual spot that most aligns to that sensation. Once you choose the spot that resonates with the sensation, start your timer, and focus on that spot while you nurture the sensation with that pleasant memory. 

When your mind wanders, bring your attention back to the spot. 

If memories emerge, positive or negative, bring your attention back to the spot.

Transition: when the alarm sounds, take a deep breath. 

It is not important that you understand all that just got processed, but that you allow the take away bag to float to the surface... Be with yourself for 5 minutes to write down whatever you feel moved to take away from this experience.  Allow the music to continue to play as you journal about the experience. 

Share any memories that hold value or disturbance with your therapist or mentor to support deeper processing when that feels helpful to do. 

If you are not sure how to locate the SPOT click HERE to schedule group brainspotting for self-compassion. Click HERE to access bilateral music. 

Click HERE to schedule an appointment with a Somatic therapist who guides Brainspotting for trauma integration, including self-confidence and secure attachment.