September 3, 2025 • 24 mins
Stillness doesn’t have to mean sitting perfectly still—or emptying your mind completely. In this episode, Carole Jean Whittington explores what stillness really is, why it matters for your nervous system and sensory system, and how to practice it in ways that feel safe, trauma-sensitive, and accessible for neurodivergent brains.
You’ll learn:
Common myths about stillness—and why they can make it feel intimidating
How small, gentle pauses support your nervous system and restore energy
Practical, playful ways to explore stillness without pressure or judgment
✨ Want to take your stillness practice further? Register for 4th Annual Self Care September to get your 30-Day Stillness Calendar, Stillness Support Guide, an exclusive live community event with Carole Jean, and special discount codes for well-being supports.
👉 Register for Self Care September & Subscribe Here
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Have you ever tried to be still and felt your mind racing, your
body restless, or even panic rise up?
If so, you're not alone. Many of us think stillness is
about sitting perfectly quiet, but the truth is, stillness is
far more flexible, restorative, and powerful than you might
(00:23):
realize. Today we're going to explore
what stillness really is, why itmatters for your nervous system
and sensory system, plus how to practice it in ways that feel
safe, accessible, and even fun at the end.
I have a wonderful invitation for a project that we're doing
(00:43):
this month for the 4th year hereat Whittington well-being.
So stick around to the end for that one because it's got an
exclusive community just for you.
By the end of this episode, you'll have practical tools and
gentle practices to invite stillness into your life without
pressure or judgement. Let's get started Step.
(01:05):
Out of Hi, if you're new, I'm Carol
(01:50):
Jean Whittington and welcome to Beyond Chronic Burnout, the
podcast for autistic ADHD and Audi HD women and the helping
professionals who support us. In today's episode, we'll
uncover the myths about stillness, explore its benefits
for our nervous system, learn trauma sensitive and neuro
(02:10):
friendly practices, and offer guided exercises to bring
stillness into your everyday life.
Whether you feel antsy, overwhelmed, or unsure, there's
a place for stillness that worksfor you.
But let's talk about some of themisconceptions about stillness
because believe me, when I started about a decade to go on
(02:31):
this journey of getting out of burnout for myself and I've been
burned out and shut down and meltdown free since November of
2019, Stillness was not my friend.
I was the person that was like the second I sat still, my brain
would kick in, my body would start like revolting and it was
just impossible almost. And, and I was trying meditation
(02:55):
and all these different things and it felt like it was just
making it worse. So if that's how you've been
feeling, I get it. Many people think stillness
means sitting perfectly quiet for a set period of time,
emptying the mind completely, doing nothing at all.
These ideas can actually make stillness feel intimidating or
(03:19):
downright impossible, especiallyfor those of us who are
autistic, ADHD, or Audio HD humans.
You may notice panic, racing thoughts, amplified fidgeting,
or feeling like you don't have time or that you should be doing
something productive. Let's talk about what stillness
really is. Stillness is about presence,
(03:43):
being in the moment that you're in, not in the past, not in the
future. Stillness is about attention and
connection with your body, your breath, and your mind without
judgement. I know I just threw a monkey
wrench in that for you, right? It's OK.
I'm going to get you some practices and we're going to do
them together. It's going to help that, make it
(04:05):
a little easier. It can be moving gently, so this
can be noticing sensations, listening deeply, or simply
pausing for a moment. One breath.
The key here is intention and awareness, not perfection.
(04:26):
Although I'm a research girl, solet's talk about some of the
research into stillness. Studies show that stillness
practices activate the parasympathetic nervous system,
which helps reduce stress hormones, lower heart rate and
regulate breathing, improve sensory integration, reduce
(04:47):
hyper arousal, and support emotional regulation.
One study in Frontiers in Human Neuroscience found that even
short guided stillness sessions improve mood, attention, and get
this one It's important executive functioning knowing
that you don't need to sit completely still for benefits.
(05:09):
Hallelujah, am I right? Wellness literally helps your
body and brain recalibrate, restore energy and strengthen
resilience and flexibility, making it more of the most, one
of the most powerful self-care tools that you can practice.
And it's probably the one that we often avoid the most.
(05:33):
There was some, some research that came out that was showing
recently and I, I don't have the, the source here because
it's popping in my brain to share it with y'all in the
moment. But there was a research study
that was showing that two hours of quiet silence a day actually
helps your brain neuroplasticityhelps you to create new
(05:59):
pathways. And you know, I, I love the
default mode network, the DMN and we are always talking about
it in our accelerate group in the unveiling method.
But you know, that's one of the things that I think was really
hard for me because I also have some trauma in my background and
that's something that I've been healing in layers over the last
(06:21):
few years. And so stillness has really been
this place of I was avoiding it.I was never still unless it was
like I was so burnt out that I was just not.
I was almost catatonic and I couldn't do anything since that
was usually the only time I was still.
Otherwise I always said I was like this shark.
(06:41):
I was constantly moving. I never stopped because it
didn't feel safe to stop. So stillness for me and I didn't
even have the words for it right.
I didn't even know what it was. I didn't recognize what I was
doing, but I was avoiding stillness.
And so as I began to bring things, bring stillness in, it
(07:04):
had to be done in a way and kindof on my terms.
And I'm sure it's going to need to be done on your terms too.
So in our segment for Plant the Seed, I'm going to share 4
exercises practices with you to kind of meet you where you are
so you can start to play with us.
But let's start with Prepare thesoil.
(07:29):
Let's begin by preparing the soil.
This is our moment to pause, to get grounded and connected to
ourselves and createspace for today's insights to take root
before we practice. This allows our brain to kind of
open up and receive in a better way.
So find a comfortable position sitting, lying down, or even
(07:51):
standing. close your eyes if that feels safe, or simply
soften your gaze, whichever feels most comfortable for you.
Take a slow, deep breath in and gently let it out.
Take another slow, deep breath in, and as you exhale, notice
(08:15):
your shoulders, your jaw, or your hands and simply allow them
to soften. As you continue to exhale,
imagine or sense your body as a wave in the ocean, rhythmically
moving onshore. With each exhale, release
(08:37):
tension. With each inhale, invite calm
and curiosity. Set a gentle intention for this
time to explore stillness in a way that feels safe, nourishing,
(09:02):
and just right for you. Take one more comfortable, full
breath in and slowly exhale, releasing just a bit more as you
soften your body. When you're ready, I invite you
(09:24):
to join me as we plant the seed of stillness.
Now let's explore stillness in action.
Remember, you don't need to sit perfectly still.
Frankly, I don't know that I normally can do that.
I don't know about you. I, I do better now, but I still
(09:46):
am always in motion. So these 4 short practices that
I'm going to share with you hereare going to honor your nervous
system, your sensory preferences, and your narrow
type. So let's start with #1 body
aware stillness. Lie down or sit with your feet
(10:07):
on the ground. Notice points of contact and
gentle sensations if slightly asneeded.
Your body's movement is part of the practice.
This can even be you can stand and sort of sway side to side.
(10:29):
Practice #2 sensory pause, Use one sense, sound, touch, sight,
even balance. Notice it fully.
For example, hold a smooth object, feel the sun on your
skin, or focus on ambient sounds, preferably the ones you
(10:54):
enjoy. Practice #3 micro movement,
stillness and this one can be fun.
Gently sway, tap, or hum as you notice your breath.
This can feel playful and helps integrate calm without forcing
rigidity. And finally, practice #4
(11:15):
creative stillness. Doodle color or trace patterns
slowly. You are engaged in stillness by
focusing your attention and being present.
Have a coloring book. Have fun.
The key is to approach all of these practices with curiosity,
(11:36):
not judgement, with compassion, not perfection.
Each movement, pause, or sensation is a way to nurture
stillness. This is your general invitation
to try something new, one small shift at a time.
Which of the four practices really spoke to you just now?
(11:57):
I'd love to know. Hop over to Instagram, go to
Carol Jean Whittington and hit me up in the DM or add a comment
on one of our self-care September exploring stillness
post, whichever one's up for theday.
Doesn't have to be the same one.Just say, hey Carol Jean, I
listen to the podcast and this is the one that I really liked
from the Plant the seed practices.
(12:19):
I really want to know which one you liked.
Please share with me. And now we water and nourish.
These are your reflection prompts to deepen today's
insight and support sustainable self discovery.
(12:39):
I always incorporate this water and nourish segment because for
me, and I think for so many of us, we need more processing
time. And I have alexithymia.
So for me, journaling, just writing things down or just
having a prompt, a question, a good quality question because
you know, you can have some really crappy questions, but
(12:59):
having a great quality question that allows me to think about
something and I give myself somespace to really process and let
it percolate. It makes a huge difference.
And it's really powerful when wepair it with our little bit of
present mindfulness and meditation that we do, a
practice that we try that's simple or easy, just something
(13:22):
we can do in the moment and thenwe kind of reflect on it.
So that's what we do here in this Water and Nourish section.
So take a moment to reflect on your experience.
Here are two journaling prompts that you can use.
Number one, what did I notice inmy body, mind, or senses during
(13:44):
stillness? Whatever version of stillness
you tried #2 how did allowing small movements or sensory focus
help me feel more present or calm?
This is a really good one. I like this one.
I think a lot of times we just try to bypass and move through
(14:07):
stuff. It's like, oh, I'm going to
check off my self-care box like I did the stillness thing.
But this actually allows us to really start to notice how these
small movements can make a difference in how we're feeling,
even if it just shifts it slightly.
It puts things back in our control and how things feel for
(14:30):
us. Let's reclaim that one together.
Even brief observations are valuable.
You don't have to write like pages or paragraphs.
You can just simply write down acouple bullet points or two or
three words for any of these reflection prompts.
This is your opportunity to notice, to celebrate even.
(14:51):
My gosh, how often do we just move through and not pause to
celebrate something? Like if you did one of those
practices and it was fun, it made you feel good, celebrate
that and learn from the process.There's absolutely no rush.
I think we feel like we're so rushed all the time, like we're
behind. But let your reflections unfold
(15:13):
with gentleness, because your healing deserves time and
tenderness. Welcome to our segment in the
show called Route to Practice, where we take the insights from
today's episode and ground them into real world tools for your
(15:35):
work as a helping professional. Let's translate theory into
meaningful neuroaffirming care for clinicians and coaches
supporting autistic ADHD and Audi HD women.
Here are 4 guides to implement in your practice.
Number one, introduce stillness as an invitation, not a demand.
(16:00):
So many of us have a pervasive drive for autonomy and anything
that feels like it is a demand or it is being placed on us
without our agency will immediately create the space of
resistance. So I always say I like to extend
(16:22):
an invitation because really everything is a choice.
But sometimes if somebody phrases it or doesn't feel like
a choice, it doesn't feel good at all.
And the whole point of self-careand stillness is to help us feel
better. So remember, introduce stillness
as an invitation. The second one is to use sensory
(16:43):
anchors or micro movement options to meet clients where
they are. I love to have a basket and I've
got like a whole container here on my desk of sensory tools in a
variety of textures and, you know, moving parts, all
different kinds of things. And I'm sure you probably have
some of these things in your office too, but this is a great
(17:05):
place to incorporate it. You can even do it in micro
movements like tapping. So you you can even like tap
each one of your fingers, you know, thumb to fingertips and
just count even, you know, finding ways to create rhythm.
So in stress point learning and in the work that I did in
research into vision science andstress point learning in
(17:28):
particular, what happens that helps us rewire and also calm
our nervous system, It helps rewire our brains, especially if
there's trauma present, is to create a rhythmic movement
because it can be very, very calming.
So use your sensory anchors or micro movement options to meet
(17:49):
clients where they are. Let them find a a movement, a
sensation, something that feels really good for them.
Here's #3 frame it as an experiment, curious exploration
rather than performance. Because I know darn good and
well we all get caught in this, want to meet these goals, these
(18:14):
expectations. You know, we have a plan of care
in place and we want to achieve these goals.
And yes, we want to help our clients succeed.
But when it's with this constantput on the gas of performance,
sometimes that happens on an unconscious level.
(18:36):
So really make sure you're reframing this as a place of
experimentation, compassionate curiosity.
Like let's just see what happensif instead of always having that
goal being present or even iterating it out loud, sometimes
just put it on the back burner and play for a minute.
(18:57):
And our final one here is encourage journaling, reflection
or creative engagement to process insights.
You know, there are so many wayslike that creative stillness
exercise, the number 4 where youcan doodle color, have some
coloring books available, have markers, have pen and paper
(19:19):
where people can doodle as they're kind of thinking through
things. Journaling is just really
wonderful. It it really is such a useful
tool, but it may not be comfortable.
It may not be the place somebodyfeels like they can move
straight into. So creating other ways to allow
reflection and to sort of slow everything down.
(19:42):
That's really great way to help process insights and to Co
regulate and to sort of discuss them together.
I love to talk stuff out, especially when we've done
something new or explored a new practice with a client.
I love to do this because I'm like, look, you may not have an
answer right now. Take it home with you.
Keep percolating on it, you know, jot it down.
(20:05):
Send me a message, let me know if something hits you, you know,
tonight in the middle of the night or whatever, just, you
know, shoot me a message the next day.
Because, you know, we want to celebrate also when people have
those insights because they feelreally good and we want to take
that moment to acknowledge it, but also just to say, hey, you
(20:26):
don't have to have the answer right now.
You might come up with it next week, and that's OK.
So here's a quick recap of our route to practice.
It's a simple framework. Invite, explore, reflect, and
integrate. This allows clients to
experience stillness safely and internalize the benefits over
(20:50):
time. So that's your route to practice
for today. Take what resonates, adapt it to
your style, and keep supporting your clients with care that's
grounded, compassionate and real.
So today in our episode togetherwe explored the myths and
realities of stillness, how it supports our nervous system,
(21:13):
sensory integration and emotional regulation, trauma,
sensitive, neuro affirming and friendly ways to practice
stillness. Research shows even small,
gentle stillness practices activate the parasympathetic
nervous system, improve attention, and support overall
(21:34):
well-being. So I want to invite you to join
our 4th annual self-care September where you'll receive
the 30 day Stillness Calendar, the Stillness Support Guide to
help you navigate those places where stillness doesn't feel
safe or comfortable, an exclusive live community event
(21:57):
and a few bonuses when you join our new school community.
And the invitation with that link comes after you register
for self-care September, a special discount code for a
couple of different things for well-being support from
Whittington well-being this month as we celebrate our 4th
(22:18):
annual self-care September with you.
All of these things are designedto help you practice stillness
gently, intentionally, and with community support because you do
not have to do this on your own and it's actually more fun with
friends. Remember, you don't have to earn
your care, It's already yours. Claim it, nurture it, and
(22:43):
explore it with support. This month.
Join our Burnout Recovery for any Women community on school
this month and let's do this together.
Thank you for sharing this time of stillness with me.
Until next time, be gentle with yourself, breathe, drink some
water and notice the beauty in pausing.
(23:06):
Take care. Thanks.
For being here. It's been.
Quite
Have you ever tried to be still and felt your mind racing, your
body restless, or even panic rise up?
If so, you're not alone. Many of us think stillness is
about sitting perfectly quiet, but the truth is, stillness is
far more flexible, restorative, and powerful than you might
(00:23):
realize. Today we're going to explore
what stillness really is, why itmatters for your nervous system
and sensory system, plus how to practice it in ways that feel
safe, accessible, and even fun at the end.
I have a wonderful invitation for a project that we're doing
(00:43):
this month for the 4th year hereat Whittington well-being.
So stick around to the end for that one because it's got an
exclusive community just for you.
By the end of this episode, you'll have practical tools and
gentle practices to invite stillness into your life without
pressure or judgement. Let's get started Step.
(01:05):
Out of Hi, if you're new, I'm Carol
(01:50):
Jean Whittington and welcome to Beyond Chronic Burnout, the
podcast for autistic ADHD and Audi HD women and the helping
professionals who support us. In today's episode, we'll
uncover the myths about stillness, explore its benefits
for our nervous system, learn trauma sensitive and neuro
(02:10):
friendly practices, and offer guided exercises to bring
stillness into your everyday life.
Whether you feel antsy, overwhelmed, or unsure, there's
a place for stillness that worksfor you.
But let's talk about some of themisconceptions about stillness
because believe me, when I started about a decade to go on
(02:31):
this journey of getting out of burnout for myself and I've been
burned out and shut down and meltdown free since November of
2019, Stillness was not my friend.
I was the person that was like the second I sat still, my brain
would kick in, my body would start like revolting and it was
just impossible almost. And, and I was trying meditation
(02:55):
and all these different things and it felt like it was just
making it worse. So if that's how you've been
feeling, I get it. Many people think stillness
means sitting perfectly quiet for a set period of time,
emptying the mind completely, doing nothing at all.
These ideas can actually make stillness feel intimidating or
(03:19):
downright impossible, especiallyfor those of us who are
autistic, ADHD, or Audio HD humans.
You may notice panic, racing thoughts, amplified fidgeting,
or feeling like you don't have time or that you should be doing
something productive. Let's talk about what stillness
really is. Stillness is about presence,
(03:43):
being in the moment that you're in, not in the past, not in the
future. Stillness is about attention and
connection with your body, your breath, and your mind without
judgement. I know I just threw a monkey
wrench in that for you, right? It's OK.
I'm going to get you some practices and we're going to do
them together. It's going to help that, make it
(04:05):
a little easier. It can be moving gently, so this
can be noticing sensations, listening deeply, or simply
pausing for a moment. One breath.
The key here is intention and awareness, not perfection.
(04:26):
Although I'm a research girl, solet's talk about some of the
research into stillness. Studies show that stillness
practices activate the parasympathetic nervous system,
which helps reduce stress hormones, lower heart rate and
regulate breathing, improve sensory integration, reduce
(04:47):
hyper arousal, and support emotional regulation.
One study in Frontiers in Human Neuroscience found that even
short guided stillness sessions improve mood, attention, and get
this one It's important executive functioning knowing
that you don't need to sit completely still for benefits.
(05:09):
Hallelujah, am I right? Wellness literally helps your
body and brain recalibrate, restore energy and strengthen
resilience and flexibility, making it more of the most, one
of the most powerful self-care tools that you can practice.
And it's probably the one that we often avoid the most.
(05:33):
There was some, some research that came out that was showing
recently and I, I don't have the, the source here because
it's popping in my brain to share it with y'all in the
moment. But there was a research study
that was showing that two hours of quiet silence a day actually
helps your brain neuroplasticityhelps you to create new
(05:59):
pathways. And you know, I, I love the
default mode network, the DMN and we are always talking about
it in our accelerate group in the unveiling method.
But you know, that's one of the things that I think was really
hard for me because I also have some trauma in my background and
that's something that I've been healing in layers over the last
(06:21):
few years. And so stillness has really been
this place of I was avoiding it.I was never still unless it was
like I was so burnt out that I was just not.
I was almost catatonic and I couldn't do anything since that
was usually the only time I was still.
Otherwise I always said I was like this shark.
(06:41):
I was constantly moving. I never stopped because it
didn't feel safe to stop. So stillness for me and I didn't
even have the words for it right.
I didn't even know what it was. I didn't recognize what I was
doing, but I was avoiding stillness.
And so as I began to bring things, bring stillness in, it
(07:04):
had to be done in a way and kindof on my terms.
And I'm sure it's going to need to be done on your terms too.
So in our segment for Plant the Seed, I'm going to share 4
exercises practices with you to kind of meet you where you are
so you can start to play with us.
But let's start with Prepare thesoil.
(07:29):
Let's begin by preparing the soil.
This is our moment to pause, to get grounded and connected to
ourselves and createspace for today's insights to take root
before we practice. This allows our brain to kind of
open up and receive in a better way.
So find a comfortable position sitting, lying down, or even
(07:51):
standing. close your eyes if that feels safe, or simply
soften your gaze, whichever feels most comfortable for you.
Take a slow, deep breath in and gently let it out.
Take another slow, deep breath in, and as you exhale, notice
(08:15):
your shoulders, your jaw, or your hands and simply allow them
to soften. As you continue to exhale,
imagine or sense your body as a wave in the ocean, rhythmically
moving onshore. With each exhale, release
(08:37):
tension. With each inhale, invite calm
and curiosity. Set a gentle intention for this
time to explore stillness in a way that feels safe, nourishing,
(09:02):
and just right for you. Take one more comfortable, full
breath in and slowly exhale, releasing just a bit more as you
soften your body. When you're ready, I invite you
(09:24):
to join me as we plant the seed of stillness.
Now let's explore stillness in action.
Remember, you don't need to sit perfectly still.
Frankly, I don't know that I normally can do that.
I don't know about you. I, I do better now, but I still
(09:46):
am always in motion. So these 4 short practices that
I'm going to share with you hereare going to honor your nervous
system, your sensory preferences, and your narrow
type. So let's start with #1 body
aware stillness. Lie down or sit with your feet
(10:07):
on the ground. Notice points of contact and
gentle sensations if slightly asneeded.
Your body's movement is part of the practice.
This can even be you can stand and sort of sway side to side.
(10:29):
Practice #2 sensory pause, Use one sense, sound, touch, sight,
even balance. Notice it fully.
For example, hold a smooth object, feel the sun on your
skin, or focus on ambient sounds, preferably the ones you
(10:54):
enjoy. Practice #3 micro movement,
stillness and this one can be fun.
Gently sway, tap, or hum as you notice your breath.
This can feel playful and helps integrate calm without forcing
rigidity. And finally, practice #4
(11:15):
creative stillness. Doodle color or trace patterns
slowly. You are engaged in stillness by
focusing your attention and being present.
Have a coloring book. Have fun.
The key is to approach all of these practices with curiosity,
(11:36):
not judgement, with compassion, not perfection.
Each movement, pause, or sensation is a way to nurture
stillness. This is your general invitation
to try something new, one small shift at a time.
Which of the four practices really spoke to you just now?
(11:57):
I'd love to know. Hop over to Instagram, go to
Carol Jean Whittington and hit me up in the DM or add a comment
on one of our self-care September exploring stillness
post, whichever one's up for theday.
Doesn't have to be the same one.Just say, hey Carol Jean, I
listen to the podcast and this is the one that I really liked
from the Plant the seed practices.
(12:19):
I really want to know which one you liked.
Please share with me. And now we water and nourish.
These are your reflection prompts to deepen today's
insight and support sustainable self discovery.
(12:39):
I always incorporate this water and nourish segment because for
me, and I think for so many of us, we need more processing
time. And I have alexithymia.
So for me, journaling, just writing things down or just
having a prompt, a question, a good quality question because
you know, you can have some really crappy questions, but
(12:59):
having a great quality question that allows me to think about
something and I give myself somespace to really process and let
it percolate. It makes a huge difference.
And it's really powerful when wepair it with our little bit of
present mindfulness and meditation that we do, a
practice that we try that's simple or easy, just something
(13:22):
we can do in the moment and thenwe kind of reflect on it.
So that's what we do here in this Water and Nourish section.
So take a moment to reflect on your experience.
Here are two journaling prompts that you can use.
Number one, what did I notice inmy body, mind, or senses during
(13:44):
stillness? Whatever version of stillness
you tried #2 how did allowing small movements or sensory focus
help me feel more present or calm?
This is a really good one. I like this one.
I think a lot of times we just try to bypass and move through
(14:07):
stuff. It's like, oh, I'm going to
check off my self-care box like I did the stillness thing.
But this actually allows us to really start to notice how these
small movements can make a difference in how we're feeling,
even if it just shifts it slightly.
It puts things back in our control and how things feel for
(14:30):
us. Let's reclaim that one together.
Even brief observations are valuable.
You don't have to write like pages or paragraphs.
You can just simply write down acouple bullet points or two or
three words for any of these reflection prompts.
This is your opportunity to notice, to celebrate even.
(14:51):
My gosh, how often do we just move through and not pause to
celebrate something? Like if you did one of those
practices and it was fun, it made you feel good, celebrate
that and learn from the process.There's absolutely no rush.
I think we feel like we're so rushed all the time, like we're
behind. But let your reflections unfold
(15:13):
with gentleness, because your healing deserves time and
tenderness. Welcome to our segment in the
show called Route to Practice, where we take the insights from
today's episode and ground them into real world tools for your
(15:35):
work as a helping professional. Let's translate theory into
meaningful neuroaffirming care for clinicians and coaches
supporting autistic ADHD and Audi HD women.
Here are 4 guides to implement in your practice.
Number one, introduce stillness as an invitation, not a demand.
(16:00):
So many of us have a pervasive drive for autonomy and anything
that feels like it is a demand or it is being placed on us
without our agency will immediately create the space of
resistance. So I always say I like to extend
(16:22):
an invitation because really everything is a choice.
But sometimes if somebody phrases it or doesn't feel like
a choice, it doesn't feel good at all.
And the whole point of self-careand stillness is to help us feel
better. So remember, introduce stillness
as an invitation. The second one is to use sensory
(16:43):
anchors or micro movement options to meet clients where
they are. I love to have a basket and I've
got like a whole container here on my desk of sensory tools in a
variety of textures and, you know, moving parts, all
different kinds of things. And I'm sure you probably have
some of these things in your office too, but this is a great
(17:05):
place to incorporate it. You can even do it in micro
movements like tapping. So you you can even like tap
each one of your fingers, you know, thumb to fingertips and
just count even, you know, finding ways to create rhythm.
So in stress point learning and in the work that I did in
research into vision science andstress point learning in
(17:28):
particular, what happens that helps us rewire and also calm
our nervous system, It helps rewire our brains, especially if
there's trauma present, is to create a rhythmic movement
because it can be very, very calming.
So use your sensory anchors or micro movement options to meet
(17:49):
clients where they are. Let them find a a movement, a
sensation, something that feels really good for them.
Here's #3 frame it as an experiment, curious exploration
rather than performance. Because I know darn good and
well we all get caught in this, want to meet these goals, these
(18:14):
expectations. You know, we have a plan of care
in place and we want to achieve these goals.
And yes, we want to help our clients succeed.
But when it's with this constantput on the gas of performance,
sometimes that happens on an unconscious level.
(18:36):
So really make sure you're reframing this as a place of
experimentation, compassionate curiosity.
Like let's just see what happensif instead of always having that
goal being present or even iterating it out loud, sometimes
just put it on the back burner and play for a minute.
(18:57):
And our final one here is encourage journaling, reflection
or creative engagement to process insights.
You know, there are so many wayslike that creative stillness
exercise, the number 4 where youcan doodle color, have some
coloring books available, have markers, have pen and paper
(19:19):
where people can doodle as they're kind of thinking through
things. Journaling is just really
wonderful. It it really is such a useful
tool, but it may not be comfortable.
It may not be the place somebodyfeels like they can move
straight into. So creating other ways to allow
reflection and to sort of slow everything down.
(19:42):
That's really great way to help process insights and to Co
regulate and to sort of discuss them together.
I love to talk stuff out, especially when we've done
something new or explored a new practice with a client.
I love to do this because I'm like, look, you may not have an
answer right now. Take it home with you.
Keep percolating on it, you know, jot it down.
(20:05):
Send me a message, let me know if something hits you, you know,
tonight in the middle of the night or whatever, just, you
know, shoot me a message the next day.
Because, you know, we want to celebrate also when people have
those insights because they feelreally good and we want to take
that moment to acknowledge it, but also just to say, hey, you
(20:26):
don't have to have the answer right now.
You might come up with it next week, and that's OK.
So here's a quick recap of our route to practice.
It's a simple framework. Invite, explore, reflect, and
integrate. This allows clients to
experience stillness safely and internalize the benefits over
(20:50):
time. So that's your route to practice
for today. Take what resonates, adapt it to
your style, and keep supporting your clients with care that's
grounded, compassionate and real.
So today in our episode togetherwe explored the myths and
realities of stillness, how it supports our nervous system,
(21:13):
sensory integration and emotional regulation, trauma,
sensitive, neuro affirming and friendly ways to practice
stillness. Research shows even small,
gentle stillness practices activate the parasympathetic
nervous system, improve attention, and support overall
(21:34):
well-being. So I want to invite you to join
our 4th annual self-care September where you'll receive
the 30 day Stillness Calendar, the Stillness Support Guide to
help you navigate those places where stillness doesn't feel
safe or comfortable, an exclusive live community event
(21:57):
and a few bonuses when you join our new school community.
And the invitation with that link comes after you register
for self-care September, a special discount code for a
couple of different things for well-being support from
Whittington well-being this month as we celebrate our 4th
(22:18):
annual self-care September with you.
All of these things are designedto help you practice stillness
gently, intentionally, and with community support because you do
not have to do this on your own and it's actually more fun with
friends. Remember, you don't have to earn
your care, It's already yours. Claim it, nurture it, and
(22:43):
explore it with support. This month.
Join our Burnout Recovery for any Women community on school
this month and let's do this together.
Thank you for sharing this time of stillness with me.
Until next time, be gentle with yourself, breathe, drink some
water and notice the beauty in pausing.
(23:06):
Take care. Thanks.
For being here. It's been.
Quite
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Cardiac Cowboys
The heart was always off-limits to surgeons. Cutting into it spelled instant death for the patient. That is, until a ragtag group of doctors scattered across the Midwest and Texas decided to throw out the rule book. Working in makeshift laboratories and home garages, using medical devices made from scavenged machine parts and beer tubes, these men and women invented the field of open heart surgery. Odds are, someone you know is alive because of them. So why has history left them behind? Presented by Chris Pine, CARDIAC COWBOYS tells the gripping true story behind the birth of heart surgery, and the young, Greatest Generation doctors who made it happen. For years, they competed and feuded, racing to be the first, the best, and the most prolific. Some appeared on the cover of Time Magazine, operated on kings and advised presidents. Others ended up disgraced, penniless, and convicted of felonies. Together, they ignited a revolution in medicine, and changed the world.