I’d like to share with you an affirmation from the Native American tradition: “I give thanks for help unknown, already on its way.” Whenever you begin to feel lost or frightened, this affirmation can have a beneficial effect.

This series of postures helps you to calm down after being aroused [by traumatic or surprising activity]. Practice the grounding exercise (Phase 2), then follow the sequence [as described below], staying in each pose for as long as it is comfortable for you to do so. After each pose, allow time for settling. Notice any changes in your heartbeat and breathing. If you experience shaking or trembling, allow it to happen. I suggest that you … practice the postures whenever you feel agitated or uncomfortable in some way. You can also use the postures as a way of settling so that you can drift into a deeper sleep at night – a sleep that allows you to rest, to restore, and also to give you dreams to further draw you along on your healing journey.

Posture 1: Sit in a chair with your feet on the ground or the floor. Place your left hand in the center of your upper chest. Place your right hand on your upper abdomen. Close your eyes if you feel comfortable doing so.

Posture 2: Sit in a chair with your feet on the ground or the floor. Place your right hand in your left armpit as if your hand is holding your heart. Place your left hand on your right upper arm or shoulder. Close your eyes if you feel comfortable doing so.

Posture 3: Sit in a chair with your feet on the ground or the floor. Place your right hand in your left armpit as if your hand is holding your heart. Relax your left arm, allowing it to rest on the arm of your chair or at your side. Close your eyes if you feel comfortable doing so.

Posture 4: Sit in a chair with your feet on the ground or the floor. Relax your arms, allowing them to rest on the arms of your chair or at your sides. Close your eyes if you feel comfortable doing so.

Posture 5: Sit in a chair with your feet on the ground or the floor. Place your left hand in the center of your upper chest. Place your right hand on your forehead. Close your eyes if you feel comfortable doing so.

— Peter A. Levine in Healing Trauma