My life with CPTSD and my effort to find veterans and first responders who need help and direct them to the resourses they need.

Here for all but especially focused on finding retired or former first responders and frontline workers who face unique obstacles.

STRETCHING / YOGA WITH GROUNDING AND MINDFULLNESS

These are simple very low impact exercises meant to help reset the mind and body. I find doing these first thing in the morning helps with the stiffness and pain as well as a way to prepare for the day after a night of nightmares, flashbacks, intrusive thoughts or insomnia. I also do it right before bed to wind down from the day as well as anytime during the day when I need to “reset”. They are short and simple do all of them, one of them or any combination that works for you.

GROUNDING & ORIENTING

  • Position: Sit comfortably on a sturdy chair with feet flat on the floor, or sit on the floor with your back firmly supported by a wall.
  • Instructions: Keep your torso still. Slowly turn your head to the left, look around the room, and mentally name three objects you see. Return your head to the center. Repeat this slowly to the right.
  • Mindfulness Cue: Feel the physical contact between your feet and the floor. Acknowledge that you are safe in this present room, in this exact moment.

SEATED STRETCH

  • Position: Remain seated on your chair or floor cushion with your hands resting flat on your thighs.
  • Instructions: Inhale slowly, roll your shoulders back, and lift your chest forward and up into a gentle backbend. Exhale slowly, round your upper back, tuck your chin toward your chest, and pull your belly gently inward.
  • Mindfulness Cue: Coordinate the movement completely with your breath. Focus entirely on the physical wave of motion traveling up and down your spine.

SEATED SPINAL TWIST

  • Position: Sit tall with both feet planted firmly on the ground to stabilize your hips.
  • Instructions: Place your left hand on your right knee and your right hand on the seat behind you. Gently rotate your upper body to the right. Hold for 4 deep breaths. Slowly untwist to the center, then repeat the stretch on the left side.
  • Mindfulness Cue: Notice where your body holds tension (ribs, chest, or back) and use each exhale to consciously soften those specific muscles.

SEATED FORWARD FOLD

  • Position: Sit on the edge of your chair with your feet wider than hip-distance apart. Place a thick pillow or a rolled blanket across your lap.
  • Instructions: Fold forward from your hips, resting your torso entirely on the pillow. Let your arms hang loosely toward the floor or rest them securely on your shins.
  • Mindfulness Cue: Allow your head and neck to hang heavy. Focus your awareness on the back of your ribcage, feeling it expand with every deep breath.

RESTORATIVE BOX BREATHING

  • Position: Rest on your back on the floor with a pillow under your knees, or remain resting upright in your chair if lying down feels uncomfortable.
  • Instructions: Place one hand on your chest and the other on your belly. Inhale slowly through your nose for a count of 4. Hold the breath for a count of 4. Exhale smoothly for a count of 4. Pause empty for a count of 4. Repeat this cycle.
  • Mindfulness Cue: Focus entirely on the physical rising and falling of your hands against your body to anchor your mind away from racing thoughts.