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The Vagus Nerve and the Nervous System
What is the Vagus Nerve and Why should you learn about it?
Learning about your Vagus Nerve and Nervous System is
THE MOST beneficial thing you can do
for greater empowerment and agency in your life
The Vagus Nerve is a tool, key and doorway into the nervous system. Learning Neuro-Tools builds awareness of it, increases connection with it, and fosters the ability to listen in, or 'tune into' it. All of this contributes to a greater ability to intervene and regulate which state you are in. This is empowering and lends to a stronger sense of agency, which is a relief when you live with, or are experiencing, a dysregulated system.
Polyvagal Theory Resources - these are the best I've found
What is Polyvagal Theory?
This is Stephen Porges' website - the creator of Polyvagal Theory
Polyvagal Theory In Practice
Vagus Nerve Fact Sheet and Very Helpful Graphics for Understanding the Nervous System and the Vagus Nerve
Southwest Trauma Training with Ruby Jo Walker, LCSW
Visit this site for helpful tools, books, trainings and the BEST graphic chart on the nervous system and polyvagal theory that I have found! Below is the link to the Resources page where you will find the chart. Scroll to Graphic Resources section - choose Download a PDF of SWTT Polyvagal Chart
The Vagus Nerve, Polyvagal System and Nervous System States
Neuroception and Associated States
This graphic is helpful for seeing the difference between the VVC, DVC and SNS
The BEST Graphic Chart for Understanding the Role of the Vagus Nerve in Nervous System Responses
Used with permission by Ruby Jo Walker
The chart above is my favorite. It comes from Southwest Trauma Training and Ruby Jo Walker, LCSW. The button above takes you to her Resources page: scroll down to the "Graphic Resources" section and choose the 'SWTT Polyvagal Chart Graphic' PDF link. I highly recommend this graphic, her website and any course you can take with her. Her books and podcast are also available on her website.
From the Polyvagal Institute
The Vagus Nerve Location & What it Connects To
Polyvagal Theory in Practice: Vagus Nerve Fact Sheet
Explore this website with helpful facts and interactive visual guides to learn more about
Polyvagal Theory, the Vagus Nerve, the Brain, and the Nervous System
Helpful Articles about the Vagus Nerve
& the Polyvagal System
Safety and the Nervous System
When we don't feel SAFE on ANY level our Nervous System AUTOMATICALLY responds. Increasing Safety can make regulating our nervous system easier.
What is Safety REALLY?
Preparation for the Cave of Safety & Creating YOURS
The Cave of Safety NeuroMeditation
The system responds and can return to calm when you send it messages of safety. This practice increases feelings of inner safety, and is helpful when you need a buffer from the world, a deep sense of safety, unconditional love and support, or when you are doing difficult work.
Music: Safe and Loved by Inner Lotus Music on YouTube
Increase your Interoception:
Interoception = the awareness of what is happening inside the body
Why Listening to Your Body is Important
Attuning to the Body
This practice guides you through shifting your attention inward to build connection with and awareness of what is happening in the body (interoception), to increase awareness of nervous system state, which can help you determine which tools, or interventions, to turn to. Regular practice increases your ability to listen and notice.
Music: Beyond by Zen Celesta on YouTube
Anchoring Bi-Lateral
This practice anchors you into your stable, rooted self through the vagus nerve; balances the mind and the nervous system. Regular practice increases your connection with, and awareness of, your Vagus Nerve and nervous system state.
Music: Deep Meditative State -Find Stillness & Inner Peace by Inner Lotus Music on YouTube
Use FOCUS Practices to Interrupt the Amygdala's Threat/Stress/Danger Signalling
Molly's Dancing the Cingulate
Use this practice to balance the mind, increase focus and attention, and most importantly to interrupt the signaling from the amygdala so that you can bring your system into CALM. This practice is my personal adaptation of the 'Dancing on the Cingulate' protocol developed by the NeuroMeditation Institute.
Music: Limitless Focus - 40 Hz by Study Sonic Focus on YouTube
Mindfulness Practices Increase Inner Resilience & Self-Awareness
This increases our awareness of nervous system state and strengthens our ability to shift state when needed
Being the Mindful Mountain
This practice anchors you in your strong, immoveable center and allows you to rest in strength as you observe all thought, feeling and sensation that arises
Music: Relaxing Meditation Music Heals Body, Mind Soul 6 by Paradise Tonight on YouTube
Open Heart Practices Help Soothe Our Nervous System
Fostering Self-Love
This practice guides you through increasing love and compassion for yourself. Observe yourself and how the experiences of life have impacted you. Through the lens of love, connect with both giving and receiving whatever is needed, fostering and growing your compassion and understanding for yourself.
Music: Meditation for Inner Peace by Peaceful Meditation Music YouTube
Increasing Compassion for Self & Others
This practice is the basis and foundation of Open Heart meditations. It increases love and compassion for the self and for all others sharing existing on the planet right now.
Music: Let Your Soul Speak by Inner Lotus Music on YouTube
Restorative Practices
Shift the Nervous System into the Ventral Vagal and CALM
Breathing With the Tree of Life
This practice uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality and force of life.
Music: Tree of Life by Inner Lotus Music on YouTube
The Importance of Awe & Wonder
Watch for the GEMS
Connecting with AWE
Awe is beneficial for everyone, especially when dealing with anything difficult. Connecting with this feeling is restorative for the brain and the nervous system (for heart, mind and body). Do this often - even for a few minutes when you are stressed/overwhelmed/hurting. This practice guides you through remembering, with all of your senses, an experience of being in a place where you FELT AWE.
Music: Innerself by Zen Celesta on YouTube
Want to Learn More?
Establish safety, learn the 10 Keys to success, and build your internal compass.
Foundation/Style and Applied Tools Courses
Join a structured, live or self-paced course for a deeper, guided transformation of your nervous system.
Understanding how your brain and nervous system work is empowering and is key to taking the reins of your mind and your experience
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