Somatic Wisdom

How is your confidence? Do you need a little more ease in your body when you face an important challenge?

Please listen to episodes 17 & 18 to learn more about the foundations for this practice. Then learn about how the sympathetic and parasympathetic sides of our nervous system regulate our bodies. We will practice some shoulder releases and some side body releases to help relax us and to get a full and complete breath.

Resources mentioned in the episode include:

Made of Stronger Stuff podcast by BBC

Thomas Hanna's Somatics

The Confidence Code by Claire Shipman and Katty Kay

I'll be presenting a longer (~40-50 minute) session of the Somatics of Confidence for the White Box Club (an online MeetUp Group for people in career transition) on September 27th.

Are you enjoying this podcast? Would you mind taking a minute or two to leave me a review on your podcast player of choice? Thank you! It is greatly appreciated.

The Somatics of Self-Confidence YouTube video (25 min recorded class) can be found at this link.

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

In this episode I cover why confidence is important, including some recommendations from a great book on this topic, The Confidence Code: The Science and Art of Self-Assurance - What Women Should Know by Katty Kay and Claire Shipman.

I come back to a practice I covered in Episode 3 of this podcast, breath awareness. This moves us from our over-thinking brain back into our body.

Then I walk us through a seated twist position that serves as a Vagal Nerve stimulation and do three repeats on each side. We come back to the breath awareness to check in again to sense if there are any changes.

This short practice can be done 1-3 repetitions on each side before we are going to do something where we need more confidence, and some calming for the nervous system.

I'll be presenting a longer (~40-50 minute) session of the Somatics of Confidence for the White Box Club (an online MeetUp Group for people in career transition) on September 27th.

Are you enjoying this podcast? Would you mind taking a minute or two to leave me a review on your podcast player of choice? Thank you! It is greatly appreciated.

The Somatics of Self-Confidence YouTube video (25 min recorded class) can be found at this link.

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

This is an introduction to the practice of Somatics, which was originated by Thomas Hanna and has been a part of many different practice traditions.

In Greek, the term "soma" refers to "the living body in its wholeness." This living, breathing, self-sensing, self-aware, and self-moving perception from inside out differs from the concept of body.

Somatics draws from the traditions of Feldenkrais, Alexander technique, and practices observed by Elsa Gindler.

For more details on this work, please refer to Thomas Hanna's books The Body of Life: Creating New Pathways for Sensory Awareness and Fluid Movement and his classic Somatics: Reawakening The Mind's Control of Movement, Flexibility and Health.

Rather than "mind over matter" our new understanding is "sensory over motor."

I describe reflex patterns that become habituated in our bodies: red light reflex, green light reflex, and trauma reflex.

Then I explain how this interconnection of our bodies and minds as inextricably linked feedback loops means that we can work with our bodies to release stuck emotions and patterns.

Another reference I mentioned in this episode is The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk.

The Somatics of Self-Confidence YouTube video (25 min recorded class) can be found at this link.

Are you enjoying this podcast? Would you mind taking a minute or two to leave me a review on your podcast player of choice? Thank you! It is greatly appreciated.

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

We conclude this mini-series on habit change with some work from Cheri Huber, who wrote Making a Change for Good: A Guide to Compassionate Self-Discipline.

When we get quiet and we listen to the dialogues within our heads, we will hear a lot of "feedback" from those voices about trying to make a change. These are known as sub personalities, and at least one of them is typically a critic.

I give examples in my own life of sub personalities and how we can approach them.

It is important to dis-identify with these smaller parts of us and use our internal Embodied Self Energy, the "watcher" or the "capital S" Self to mentor the parts.

We can detach from Egocentric Karmic Conditioning and come back to center. This is one reason why journaling and meditation can be so helpful, to release what is going on within us.

We have amazing capacity for growth and neuroplasticity, and we can shape our behavior in profound ways over time.

Listen and acknowledge those voices but don't let them run you. Your Soul or Embodied Self Energy always wants your well being and is compassionate and wise. You always have a choice when you remain present, and even habits that are relatively unconscious at this time, can be shaped in new directions.

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

In part 5 of my mini-series on habit change we talk about a few concrete examples of how to implement one habit change at a time.

This is about how it takes 30-300 repetitions (typically) to form a strong habit, though it depends on how much skill is required. Give yourself permission to work on just one habit for the next 2-3 months.

I use the habit of journaling or thought downloads in detail so we have an example to work with.

Once you get that habit firmly established, you can tackle a new one. As you keep layering on habits, you will form the "meta-skill" of habit development.

I talk about unconscious habits we may have, such as negative self-talk or other things that may not seem so obvious. Habits always develop for a reason, and for ones that came about when we were quite young, it can take longer to unwind.

If you have a very ambitious habit, like stopping overeating, maybe you want to start with some habits of awareness first. I use the example of food journaling as a way to develop a habit of awareness that might lead to understanding yourself better. Even if our tracking is not perfect, and maybe we can only do it 2/3 of the time, we are still gathering data that can help.

Then we can take on the additional layers that might help us understand the triggers to our overeating, and figure out different ways to handling those times.

I address a few common questions people have about habits and set us up with a question about how we deal with our inner critic when it comes to habit change, for those of us who have failed at habit change before.

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

In part 4 of my mini-series on habit change we cover how our identities play a role in our habits, and how we may need to adopt or reframe identities to reach our potential.

Then I review the parts of James Clear's 4 laws covered in Atomic Habits:

Make it Obvious, Make it Easy, Make it Attractive, and Make it Satisfying.

I extend this into how to consider the habits we may want to stop or change, and the inverse of these laws:

Make it Invisible, Make it Unattractive, Make it Difficult, and Make it Unsatisfying

I give an example of how to apply each of these laws in your life. I explain how, even though going through the process of thinking through and applying these elements may seem difficult, it is worth it for our long-term benefit.

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

In this episode I continue the exploration of habits by asking your "Four Tendencies" type.

I use my running habit and the different ways my husband and I were able to stick to the habit to illustrate a Questioner and an Obliger approach.

Then we dive into one of the most helpful books I've read thus far about habits, by James Clear, called Atomic Habits: Tiny Changes, Remarkable Results.

His overall point is that these tiny changes we make automatic over time can have an amazing impact over time.

His model is a modification of Duhigg's model and has 4 parts:

Cue -> Craving -> Response -> Rewards

I also appreciate the fact that IDENTITY is a key part of maintaining our new habits. When I adopted the habit of an author and a finisher, I was able to complete my first book.

The 4 laws for creating a good habit, as described by James Clear

Cue: Make It Obvious

Craving: Make It Attractive

Rewards: Make It Satisfying

Response: Make It Ease

Habits are a way to solve problems in our lives and make things efficient. If we learn that our habits are no longer serving us, then we may want to change them.

The contemplation questions for this episode:

1. What identities have you adopted that may be holding you back?
2. Are there identities that you wish you could embody, but that you aren't sure how to achieve?
3. What values are related to those identities?

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Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

In this episode, we explore the parts of a habit: cue, routine, and rewards (based on the book The Power of Habit by Charles Duhigg). We consider the fact that reprogramming a habit is easier than eradicating one, based on research.

We also explore Four Tendencies as described by Gretchen Rubin. These are the Upholder, the Questioner, the Obliger, and the Rebel. By better understanding our tendencies we can design the kind of support we may need when we want to begin a new habit that better supports us.

Which of these tendencies fits your personality? Here's the free quiz from Gretchen Rubin if you want to explore further. I am not affiliated with her in any way, but I think her framing of this issue is powerful.

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

The regular actions that we take have more impact than the things we do only once in a while.

Consider the habits that serve you well in your life, and those that don't serve you as well. This is an introduction to habit change and a doorway to contemplating what changes you'd like to make.

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Resources mentioned in this episode:

Wade Brill hosts Centered in the City podcast episode on the difference between Rituals, Routines, and Habits.

Gretchen Rubin's books: Better Than Before and The Four Tendencies.

Cheri Huber's book: Making a Change for Good - A Guide to Compassionate Self-Discipline

Joe Dispenza: Breaking the Habit of Being Yourself - How to Lose Your Mind and Create a New One

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/

My first 10 episode are out in the world! This episode is a celebration of double digits and modeling the concept of celebrating small wins.

I discuss why it's important to fuel ourselves with small acknowledgements and celebrations along the way, especially if we have big goals and dreams that required small and steady daily or weekly actions. I share a personal example related to my book writing journey that helped me get to the goal.

What big, hairy, audacious goal have YOU been putting off because you may be telling yourself a story about not being ready to succeed?

Thank you shoutouts to the Puttyverse peeps this week: Emily Wapnick, thanks for creating this resource for multi-potentialities. I appreciate Joan Maze, Heather Ussery-Knight, Kati Tempesta, Ted Cragg, and Vanessa Hennessy for their encouragement in many facets of this podcast, and in my coaching journey.

In case you need a book editor, I can't say enough good things about Kay Grey. I'd never have made it through my book journey without here. Thanks again, Kay!

***

If you want to leave us a voice message, Somatic Wisdom is now on Speakpipe! We would love to hear your thoughts or questions: https://www.speakpipe.com/SomaticWisdomLoveNotes

For more resources, subscribe to my the Somatic Wisdom Substack newsletter, where additional content can be found in essay format.

For potential guests: we love it when you listen to at least 2-3 episodes and leave a positive review. It lets us know you've done your homework to see if you are a fit for the show. Many thanks! ;-)

Support for this podcast comes from readers of Unleash, Unlearn, and Enliven, from clients, and from listeners like you. To support my work, you can purchase the audio version of my book here.

***

Music credit: https://www.melodyloops.com/composers/ihsandincer/

Cover art credit: https://www.natalyakolosowsky.com/