I completely empathize with how you're feeling, as I often feel this very same way...all alone and afraid with this, never cried so much in my life ( and I used to cry at least twice or three times a week BEFORE I got the dizziness..🙄) It can be so....unbearable at times. So, I just want to say you're not alone, you've been seen...and heard. Even though I don't know you, I just wanted to send comforting thoughts your way. Sometimes supporting others can help with healing..🙏🏻❤️
After listening to this video, I feel like this is going to be the beginning of my path to success. I'm commenting here to document the day it all turned around. Thank you.
Thank you for this. I am 3 weeks into experiencing constant swaying/bobbing with difficulties in locking my gaze and staying still. It's taken a toll on me and yesterday morning I cried out of frustration at the living hell I'm stuck in. I am absolutely terrified that it's never going to go away. I felt so helpless, but I found this channel and since starting your free course yesterday I already feel more in control of my symptoms. Thank you so much
This exercise is magic !! Thank you Dr Yonit❤️ I have done this exercise a few times a day the past couple of weeks and see a huge improvement. Thank you! Everyone out there going through this - this is the right technique. Please be patient, do this exercise consistently and you will see results.
Hi Dr. it's Ava! I don't know what kinda magic you are putting it to these but gosh I am so glad I found you! After over 12 years of this dizzy stuff, I am NOW getting to the point where I can see the light!! My good days are more often and longer and I am so happy! I do this and it's like an off switch! Oh the the long slow exhale is what I do like all day and between the two life-changing! The breath is even helping my digestion and motility in amazing ways! Love you just wanted to keep you in touch! xxoo Ava
Okay! This is amazing. I think I always panic when it comes to the dizziness. This is such a different way to see this. It is empowering. I did this once and it's a game changer for me. Once again you are giving us back our lives!
I've tried some similar exercises but it just triggered my dizzieness and fear more. Your meditation is amazing! Your reassuring words helped me through the experience. No matter how much it will affect my dizzieness I'm 100% sure it will reduce my anxiety and fear of the symptoms over time. Thank you ❤
My god I needed this experience and explanation today. 3 minutes before this ended I was crying just relief and understanding. You are a saint. You truly were sent to me. I am going to be with you in my journey. I can’t get wait to learn more about myself and the functions of my brain in relation to my chronic dizziness that I’ve been suffering with for the past 3-5 years. You know exactly how this works and you are a part of my life now. Thank you so much. This felt really amazing and I’m feeling like the weight has been lifted from my eyes, my head, my fears, my anxieties. I feel safe with you. Absolutely life changing. 🙏
Thank you so much for these videos! I had a chiari malformation surgery 2 years ago. I have some major symptoms from it that affect my limbs and eyes. It has caused my nervous system to constantly be triggered, as I’m in a fear state 90% of the time. These videos are helping me retrain my thoughts and hopefully eventually will help my nervous system calm down! Thank you again ❤
These tracking meditations are really helping me work with and not fear sensations. My symptoms began one year ago. I am making better progress with your videos in combo with Somatic Experiencing therapist. Very grateful as this has been terrifying.
Back here after a bit of a flare felt really faint for about an hour. I used to have this a lot before with VN/ PPPD but it hasn’t been this bad in ages. Feeling a bit down because of it. I’ve been doing so well. I think it’s because I don’t get solid sleep ever and that affects it. Fingers crossed I continue to heal thanks for all you do dr yo ❤
@@Charcharss so happy to know that! I decided to ask you because your experience is similar to mine. I was so close to 100% recovery and had a major flare after switching my thyroid meds for some months... I feel really faint but never fainted thank God. But because the feeling is so real I fear doing anything outside because I think I might actually pass out. Now I'm better than like 2 months ago praise God but still a high way to go! 🙏🏻
This is such a lovely exercise. When I feel fear or despair because of my symptoms, I listen to this and it shifts my attitude into acceptance. I always feel more at peace after listening. Thank you Dr. Yo!
Thank you so much!! I love following you and doing the exercises! I have been suffering from dizziness since covid-19, I think I suffer from PPPD. Your exercise helps me a lot on a daily basis! Thank you for being here!
I am so thankful for your channel and all you are doing to help those of us that the medical community has abandon. I have been suffering for 9 years intensely and 25 years overall. Your course and these videos are going to help me heal I am believing. So much gratitude.
I just want to say this exercise is fantastic! I am going to use your mediations going forward for my PPPD and VM. I really hope you continue with your work online, you definitely have another subscriber!
I just wanted to thank you so so much for putting out your contact. I fell on my head a little over eight years ago and I’ve had constant dizziness except for laying down since then. Just got diagnosed with PPPD at Mayo clinic. They are starting me on medication and Vagus nerve simulator. I am so excited to be starting your program. It is already helping me feel so much more hope. Please don’t stop doing what you’re doing. I think there are a lot of people out there that need help.❤❤❤❤
I went to Mayo as well. I had been taking lexapro. Had a big relapse and am finding my body won’t tolerate SSRIs. What does vagus nerve stimulation do? I’m considering going back to Mayo to explore options since the SSRI isn’t an option anymore.
2008. That’s when my mdds and PPPD (Known then as just vertigo.) I cried when I finished this first session. I’ve managed, with meds and therapy to keep the symptoms and anxiety at bay for years. But lately they have been creeping back. To the point that I can only work from home. Your holistic approach is so refreshing. Where were you in 2008? 😂 I was 26 when my symptoms started. I became agoraphobic, didn’t leave my house for a year. Found a great doc who helped me, but not to this level. I’m so excited right now. Im 39 now. And I am confident I’ll get back on track with a life I want to live. Thank you.
Your comment touched my heart. I completely, completely believe that you can be done with the symptoms for good. It doesn’t matter how long you’ve had them. You are in the right place. ❤️
@@TheSteadyCoach thank you for offering this information for free. When I started on this journey there were very few resources like you available. Pppd wasn’t even a defined diagnosis yet. I appreciate your work and will most likely join the online community you have. It’s nice to know I’m not alone and there is relief. It’s just work.
You are awesome! Your videos are helping me with PPPD. Thank you so much for delivering your knowledge and experience to help others overcome health challenges. You definitely deserve and will get more subscribers.
Your kind words mean so much to me- thank you. If I can help just a few people with these videos, mission accomplished. You are not alone on your journey. More videos like this one are coming, but somatic tracking is definitely my patients’ favorite right now!
Hi. Really appreciate if answer. Did you have the feeling of floor shifting when walking? Like walking on the walkways at the airport. Or walking on the boat.?
This is amazing, I’ve just signed up to your free course and I want to sign up to the VIP course , im having panic attacks due to my dizziness , I need to break the anxious dizzy cycle , this definitely helps x
Pineal Gland Cyst. Lightheadedness 24 7. Svt also. Getting cardiac ablation in 2 weeks. Then getting brain surgery to get cyst out of head. I'm 30 f and been lightheaded for years. I'm so glad I found this video. Thank you.
Thank you SO very much for this wonderful and healing body scan! I have started your free course for PPPD and bought your workbook! I do not feel hopeless and alone anymore! Thank you!! 🙏🏼❤️😵💫
@@TheSteadyCoach hi! can i use this track or any exercises to get rid of the tension in my muscles? My hips are very tired because my body seems to be reacting strongly to the dizziness. Do you have any exercises to help?
@@lucykim1480 YES this track is perfect for addressing tension in your muscles. You are 100% right that your body is responding to the dizziness with tension in your body. I will have a new video soon on a form of temporary relief you can use when it’s really hard to deal with. But just remember, it’s your brain creating the tension. The muscles themselves are not “too tight” or unhealthy. Stay tuned.
I am going to begin today to do this at least once or twice a day. I have struggled with vm and now pppd for 4 years with little to no answers. I finally got a diagnosis of vm and pppd this year. I really feel finding the right combo to help the vm will help to allow me to heal from the pppd. I’m hoping to get back to “ fully” living my life. I’ve done it twice before and healed almost 100%. I really would like to be finally healed from this. I’m so torn up and beat down from this and I’m only 30 years old.
What an amazing video, wow. I couldn’t help but laugh in between because of how grounding and validating it is to hear that the symptoms are OK. Whether they worsen or get better. I completely feel heard and I think my body was super confused because for years now, I have been anxious about them. I never truly accepted them. This video is one that I’ll follow into my daily regimen and self care routine.
It's my 3rd day of following your video's..I learned a lot from it..I almost fell asleep a while ago . first time to do the somatic exercise...next time I will try to do it better... thanks a lot..you help a lot of people..
Thank you so much, this is so great and helpful, the fact that you post this for free is just amazing I can't express how grateful I am. I've got a question, my dizziness is more like I can't focus my eyes properly, if i close them i dont feel the sensation so should i do somatic tracking with my eyes open? Thank you so much again ❤❤
Recovering from COVID, inner ear infection, sinus infection, tummy troubles from those, strep throat and just regular ol exhaustion. It's been an unbearable week to say the least. This actually helped me so far. I'll be sure to sub and give it a listen as needed. Will also check out your other videos.
This helped lessen DP/ dissociation today. Dizziness wasn’t too bad this morning but I just wanted to let people know this works for more than just dizziness! Helps most hyperactive nervous system/stress related symptoms
This is a wonderful exercise, thanks. I have been suffering from dizziness/bran fog for over 10 years. Was wrongly diagnosed initially with vestibular neuritis and then vestibular migraines, but watching your videos I am convinced I have PPPD. Stress is the no1 contributor to my symptoms. My baseline is a constant background brain fog/fuzz and this can intensify into dizziness (without spinning) when I am particularly stressed or tired. I have tried VRT on and off for years with varying degrees of success. I will do them for a few months, my symptoms will subside to a manageable level and then if I go through a stressful event I get another flare up and the cycle begins again. It is very annoying. I have never tried the somatic tracking and parasympathetic breathing before though and since I found your free course a few weeks ago this has really been helping! I wanted to ask how many times per day would it be ok to do this exercise? As many as I need if I am having a particularly bad day or would you recommend limiting it to once or twice per day. I have a tendency to overdo things so want to make sure I don't do it too much. One of the problems I always have with the VRT exercises is pushing myself too hard too soon and ending up making it worse.
It is so awesome to hear it’s been helping! You can definitely do somatic tracking more than once a day, but I would limit it to 2-3 x at the most. It’s a double edged sword if it ends up making you spend MORE time ruminating about your dizziness. On good days- maybe once is enough. On bad days, no more than 2-3 x.
Nancy, this is incredibly kind and I appreciate it so much! I use any donations to help cover the costs of hosting my free course and videos. Thank you, thank you, thank you.
Wonderful exercise. Really helps me view my symptoms in a different way. I am having less symptoms and they are less severe. Come and go but I am much calmer about that. Thanks
Thank you so much, my first time listening and feeling comfortable with my sensations listening to this exercise. I’ve been working on acceptance and I will listen to this Everyday as well. It’s ok, I’m fine I can enjoy even when this feeling creeps up on me. I will carry on as I was doing with acknowledging and acceptance. Thank you Dr! ❣️nancy from La quinta
Wish I found this meditation when I couldnt even close my eyes, it was the worst vertigo Ive experienced (i couldnt even sleep for a whole year) I love this meditation, if youre still having difficulties with closing your eyes I recomend cold therapy (wim hof method) really a game changer for me and the "easiest" way to meditate as well❤ sending you all prayers
I have covid at the moment and my dizziness feels a little out of control 🙄 I was doing really good after a setback, too! I did a little bit too much yesterday, I think, and felt 'woozy'. Then of course the tight sensation in my head, pulling, tipping feeling, everything and the anxiety set it. I'm hoping this exercise will help ❤
Wow still feel like I'm levitating off the bed but I saw a gold light half way through its my first session...anyone else get visual colours? Thank you Dr Yo
I love all of your content and your approach as well. I'm in this constant dizzy state for 1.5 years with no actual help, although I was diagnosed with VM and PPPD because all of my tests came back normal and did VRT for 4.5 months with no real success, except that my vision symptoms got more obvious. My question regarding this somatic exercise: Do I need to stay still while I'm doing it? My symptoms (except the visual ones) don't usually bother me too much when I'm sitting or lying still, they got worse when I'm moving, especially when doing chores, such as doing the laundry, making breakfast and playing with my son. Can I use this somatic tracking even when I'm doing something else in the meantime? Thank you for everything, I've just started the free course. 🥰
Thank you for the kind words. Absolutely you can do this while doing something else. Or you can also do somatic walking or my latest track, somatic tracking for visual symptoms.
Thank you for this video and waking us through this…I know my nervous system is shot and once I can calm it (been almost 8 months) things will get better
I think this is a good way to practice and helpful. But when the exercise is done and you have to open ypur eyes, i feel more of the sensation. And i dont know what to do then? You said the sensation can get worse/stronger and try to ket it be. I feel automatically that this strong sensation also scares me even if i try to see it as what it is. But when my eyes are open. The sensation screams for something like 'help' or 'do something'. Is it better to continue to focussing about the strong sensation our maybe do the 360° breath exercise to calm my nerves system down? I would like to hear your advice. Thank you for making these great video's
Very much like Alan Gordon, I love it, except the music to me is relatively way too loud, do you have one without music or where the music is more in the background? My brain is always analysing music so that’s not great for the practice.
I've been suffering with bppv for 5 weeks now, my ears crack when I swallow, I get headaches, spinning sensations when I look side to side or up and down, I get pulsating at the back of my head, I also get so tired, I'm finding it hard to sleep and I'm at the point where I'm desperate for it to go away, I want my normal life back. I'm waiting for an appointment with an ENT doctor, there's is no PT in my area that specialised in this condition so I feel like I'm getting no where 🥺. I would do anything to just get better and feel like my normal self again
@@florinacatalina feeling a lot better, I've been to a ENT specialist, have been diagnosed with bppv and received multiple maneuvers and after 10 weeks of complete torture it finally went away and I feel like myself again 😊
I’ve been doing this for about 2 weeks it is helpful BUT today I had this horrible thought, am I safe? I don’t think I’m safe in my marriage (mentally not physically).
After I went to the movie theater today, my symptoms got really really bad at home. Almost panicked, but I did this somatic tracking. After a hour later, my symptoms got better. It was the first time I could control my fear, it was such a victory moment for me. symptoms are still there, but I feel happy. thank you for this!! (Although being in the theater wasn't easy, I don't regret going. Do you think it's okay to go again even if the symptoms flare up??)
Hi there! I have been following you for a while…I wanted to ask a very specific question please… My chronic “dizziness”started after I shattered my left knee cap & had surgery…I believe I have been unconsciously believing I am unsafe…how do I teach my brain I am safe now & end this? Thank you for your time
This is SO good!! I really feel so calm despite the sensations :) I have a question - if I continue doing this, will the sensations eventually disappear? Or do I still need to do VRT? In my mind, if I tell my brain that the sensations are safe, the sensations will still be there but my brain won’t be worried! Is that true? 😅
That is amazing! This is definitely my patients' all-time favorite exercise, and I use it myself when I have anxiety or pain flare ups. And YES, this exercise will help in the way you describe as well as helping you reduce the intensity and how long it lasts. It won't make the sensations completely disappear because it shouldn't! Dizziness is normal- what makes dizziness so awful is when it keeps going when it shouldn't and when it leads to that panic/anxiety response. Think about this- if you stop right now and listen, do you notice your breathing? Did you notice it before you read what I wrote? Now if I tell you to take a moment to focus on the feeling in the sole of your right foot, what do you feel? Your brain can easily shift on and off of these normal sensations because it doesn't detect threat in them. I think that the BEST treatment is combining exercises like these with VRT exercises (my patients will usually do them separately but on the same day). Just training the brain while being still might not teach it not to feel threatened when moving. At the same time, just training the body/eyes while doing the exercises won't help if we don't also target the brain's response.
Hi Cheryl, this depends a lot on you and how you’re using it. I’d highly recommend taking the course so you know how to use it optimally. It’s completely free. thesteadycoach.com/free-course
Dear Dr. Yo, I was already on a good way with somatic tracking and all other exercises from you, I also read Dr. Sarno books about TSM and I had last days already some dizzy free hours!!! I have a question regarding set back: after the car accident (5 months ago), I go to a orthopedic doctor, who puts the vertebras on a right place. Sometimes this has a huge affect on the diziness. After he fixed me, it happened to me already 2x, that kids run into me or my little boy jumped on me and boom, I feel like there is something out of place again in the spine AND in a few hours diziness comes back full range, untill I go again to the doctor who fixes me. My question is: can those set backs be psychological or the vertebras get out of place, that it really makes the diziness to jump from lets say 2 to 10? After those accidents I went back to the doctor, who says its out of place again and he cracsk the back to the right possition again. But can this make such a symptoms? I know you also believe in TSM, so would be happy to know your idea. Thank you.
Some times my tinnitus is stronger than my dizziness. Is okay if I focus on it? It works like with the other symptoms? Because for tinnitus I have also heard that is better to distract from it, don’t focus.
@TheSteadyCoach oh, ok...thanks, I am really glad that I've found you, I hope I can come out of this with the help of your videos.First I was so desperate, but the success stories gave me hope!
Have had PPPD since December 2021, nothing helps, no medication. Now go see if this works. After how many sessions could it slowly start to benefit? Thank you
This is best used in conjunction with the other education on my channel. This alone will not benefit you as much if you don’t understand how PPPD related to nervous system hyper alertness. You can learn more about it here ua-cam.com/video/4QDFGvHGURc/v-deo.html or in my free course thesteadycoach.com/free-course The timeline is completely individual. When someone understands what we are trying to accomplish and does this exercise, people usually see an improvement in a few weeks.
@@TheSteadyCoach Thanks alot! I am doinh the 10min tracking every morning! And the 21min tracking Every evening! Is this too much? And do you have any tips? Have pppd for over a year now, had a therapist, ssri Nothing that works! Hope this helps alot! What difference do you begin to feel If it helps? Is it the dizziness that decreases or just the fair And mindset on the dizziness? Sry for bed english! Thanks alot!
Hi dr yonit. I don't feel dizzy lying diwn so when im doing somatic tracking i cant feel the sensation. Will it still work? Or will i do it standing or walking instead?
I'm so glad you enjoyed it, Amanda! One person who did this told me, "This was literally the first time I've ever not tried to fight my dizziness." I thought that was so powerful.
@@TheSteadyCoach this is by far the best video I have ever seen. My social media jail bid is up in 5 more days and I can’t wait to share you with my fellow dizzy warriors 🥰
Hi Dr Yo. I have had an MdDS diagnosis for 8 years now. With functional neurology I have been able to get things to just one symptom which is a pull to the right/sway (which is visible to others also). I bump into things a lot and can fall over from it at times. I tried to do the somatic tracking standing as I don’t have symptoms any other time now, but it is hard to fully relax into it when I am being pulled to one side and my body unconsciously tries to stabilise me so I don’t fall. Is it still ok for me to do it this way? I don’t want to make my reaction more fearful.
Hi Marie, thank you for watching it and I appreciate the feedback. The version I put on Insight Timer (free meditation app) has slightly softer music if you're interested in that.
Hello Dr. Yo, i have a question. I don't feel my dizziness when i am sitting down. So when i do this somatic tracking i don't have symptoms. Is thinking about the symptoms enough to have the same results?
Hi Dr Yonit I love your videos today was my first ever day with no symptoms thanks to you and all your videos but was wondering do I still do somatic tracking on days like this thank you ❤❤
MARY! WOW!!!!! I like the idea of making somatic tracking just a part of your routine, not just a response to when the symptoms are bad, but when you have no symptoms, maybe it would make sense to spend time doing body scans or breathing and just letting your body soak in those messages of safety.
@@TheSteadyCoach great advice thank you so much and again I truly would be lost without your videos on my bad days you have got me trough I can't thank you enough my recovery will take time as Iv had 8 years of listening to the dizzy voice but not anymore I will get there if I could hug you I would I will send you a virtual one from Ireland 🥰🥰
Thank you for this, just listened for the first time. I have a question (sorry for all the questions recently!) - how could this be applied to visual symptoms? For me lately physical sensation of rocking hasn’t been as bothersome but I had a new symptom pop up where I can see the swaying as well - so as if the room/my surroundings are swaying/moving along with my internal sense of swaying whenever I’m still and my symptoms are the strongest. Or objects I look at seem to be slightly jumping up and down. It really freaks me out, more than any other symptom I have and even though I tell myself to ignore it it causes me so much anxiety that the world around me doesn’t look still. Also would be super reassuring to hear if you’ve come across that before.
First of all, yes, I’ve heard of that particular symptom many times. It’s definitely not weird or unusual (although obviously it doesn’t feel good). What I would suggest doing is listening to this track a few times so you can get the hang of the idea. Then, you can either listen to the track and deliberately trigger the symptoms while listening to it (you can be it whatever position you want and you can keep your eyes open), or just practice the general technique on your own whenever your symptoms get triggered (observe the symptoms without judging them or trying to change them).
@@sagigxxx I still have the symptom I described and it’s annoying but overall my dizziness became much more manageable since I found Dr Yo and joined her community
This is my first time listening so I will need to try it again, but the first time the symptom grew and anxiety started. Many times when I try to do something relaxing, it feels good at first, but then the freeze mode starts to kick in, which then kicks in the panic and then I'm both tired and anxious at the same time. I tried the parasympathetic breathing and that is kind of the same. If I do it once, it feels good, but more than that I start to focus too much on the breathing and then it feels forced and feel like my body can't kick back in with the normal breathing on it's own.
Try to be outcome independent, Trena! It's not supposed to feel good or feel bad- this exercise is about experiencing what's there without trying to make it feel a certain way.
This is an excellent brain exercise cum meditation that I have started to daily once. It really really helps! Thank you so much! I have also started(half way thru) on taking up the free course, especially the recent modifications to chapter 5 and 6 is really good. I can exactly relate the same to my symptoms, how it has accumulated for long period of time unknowingly. Certain life events and situations are beyond control but your course IS really giving me a different dimension altogether to manage it better. AGAIN, NO WORDS TO THANK YOU ENOUGH🙂
Amazing, and thank you so much for the feedback on the rewrite to the course. I put a lot of thought and heart into it and it is so good to hear that it helped you. I have confidence in your full recovery, it is totally my privilege and I am grateful to be able to help!
@thesteadycoach I’m doing your course and when this video comes up you suggest being in a position that brings some symptoms. But for me, sitting still doesn’t provoke symptoms. So when I do this I just attend to whatever is going on in my body which at that moment is generally not dizziness. Can you explain how to do this if the symptoms tend to come when we’re doing something rather than sitting quietly.
Absolutely can track whatever is going on in your body- often symptoms of anxiety are a good one! But you can also do this while moving! Somatic Walking is another option.
Hi Dr. Yo...How many times a day do you recommend we do this exercise? And along with this exercise and the parasympathetic exercise what else do you recommend?
Once a day is plenty for most people unless they’re extremely afraid and then maybe twice. My recommendations are extensive and are condensed into the free course but be aware there is a major update coming in Jan that will go much more in depth into emotions! thesteadycoach.com/free-course
Hey, first thank you very much for your exercises. Im just beginning doing them. I have PPPD for more than 4 years. The sensations are strongest when im standing or walking. So i would like doing the somat tracking standing with open eyes. Would that be helpful?
Thank you. I thougt i was doing better on the anxiety part, but this exercize made me really frightened. It was a struggle to keep my eyes closed. Will this be better if i keep doing it?
Yes, it's a good sign that you need this exercise. My suggestion is to do it for only very short periods to start. Or pick a sensation that is more neutral and less scary to begin with.
@@TheSteadyCoach thank you very much for your reply, i will start with short periods. Can i ask you one more thing? The last months have been with ups and downs. When i did too much, was in a busy place with a lot of people/noise/visual stuff, my symptoms would flare up at the moment, but also in the days/weeks after. So i thougt...i must avoid these situations. But, i had an epiphany this week. Yes, the situation causes a flare of symptoms in the moment, but it's how i react to them (with fear, worry etc) that makes them last! Is this also how you see it?
I have found this very helpful to do when sitting down. However, my symptoms are most noticeable when standing still with my eyes closed. Does this mean I should practice somatic tracking in that position?
this was interesting just did it for the first time and the first half was fine but the second half i started to feel other sensations like my body was a wave which ive never felt before too
What about if the sensation is an actual physiological issue. They explain inflammation as a biochemical cascade. Will this work even if there is such an issue?
ALL of these conditions involve physical changes in the body and brain. The question is what STARTED them and why we have symptoms from them. Thoughts and emotions lead to changes in the body and can indeed cause inflammation, and they lead then brain to be extra sensitive to these changes and result in symptoms. So yes. Having a condition that doctors are saying is physical doesn’t preclude this being a psychophysiological disorder- that’s exactly what the term means! So many people have their back pain blamed on disc issues (that are there for real on MRI) but most people with disc issues do not have pain at all.
@@TheSteadyCoach so can your approach reverse physical changes? Or do you recommend now having to treat those physical changes with some sort of diet, supplement and meds.
When I am sitting and just breathing, the only thing I notice is my very loud tinnitus. Is it okay to concentrate on that for this exercise, when dizziness is my biggest problem? I don't get dizzy just sitting and breathing.
These videos are amazing and so helpful. This one, however, is one I could not finish. The music is overpowering and it's hard to hear you speak. Many of us with dizziness also have inner ear issues with hearing loss. I much prefer the ones without music. I do thank you so much for making these though. They have benefitted me so much.
Мне бы хотелось записать это для вас на русском языке. Вот переведенная расшифровка записи. Я предлагаю записать это своим голосом и прослушать, чтобы вы могли медитировать. И, конечно же, если вы (или любой другой русскоязычный человек) захотите поделиться этим со мной, я размещу его на своем канале, чтобы другие могли им воспользоваться.
добро пожаловать, меня зовут доктор Йонит Артур 0:10 и спасибо, что присоединились ко мне сегодня для 0:13 наше соматическое отслеживание головокружения 0:15 упражнение 0:17 для начала 0:19 занять удобное положение 0:22 ты можешь лежать 0:24 ты можешь лежать в кресле 0:26 на кровати 0:28 сидя на полу на стуле или на 0:31 подушка, как вам удобно 0:35 а теперь давай и закрой глаза 0:38 и замедли дыхание 0:42 вдохни пару раз 0:44 просто чтобы сосредоточиться 0:48 сосредоточьтесь на дыхании в спину 0:51 живот и бока 0:54 360 градусов вокруг 0:58 помни это 1:00 замедлите дыхание и сосредоточьтесь на нем 1:02 такой, какой ты сейчас 1:05 это хороший способ заземлиться 1:07 и напомните своему мозгу, чтобы он отпустил 1:10 релаксационные химикаты 1:14 [Музыка] 1:15 Я хочу, чтобы ты увидел 1:16 если 1:18 ты можешь привлечь свое внимание 1:20 доминирующему физическому ощущению в 1:23 твое тело прямо сейчас 1:26 откуда это головокружение, вызывающее 1:29 ощущение 1:31 это может быть в твоей голове 1:34 твои глаза 1:35 твоя шея 1:36 Ваш живот 1:38 или где бы вы ни чувствовали себя лучше всего 1:41 прямо сейчас просто отпусти свое внимание 1:44 там 1:46 где 1:47 это ощущение успокаивает больше всего 1:51 ничего страшного, если ты это чувствуешь 1:52 ощущение более чем в одном месте 1:55 только 1:56 выбери того, кто сильнее 2:01 теперь я хочу, чтобы ты увидел 2:03 если ты можешь сосредоточиться на физическом 2:06 само ощущение 2:09 иногда, когда мы испытываем физическое 2:12 ощущение, похожее на головокружение, которого мы не делаем 2:15 нравиться 2:16 мы пытаемся закрыть это 2:18 или отвлечься от этого 2:21 но прямо сейчас 2:23 я хочу, чтобы ты посмотрел, сможешь ли ты сделать 2:26 противоположный 2:28 я хочу, чтобы ты вдохнул это физическое 2:31 ощущение 2:32 где бы это ни было 2:34 как бы ты ни чувствовал себя 2:36 дайте ему немного подышать, дайте ему немного воздуха 2:39 дайте ему немного места 2:43 сосредоточьтесь на этом физическом ощущении и 2:45 просто посмотри на это 2:48 ты просто наблюдаешь за этим чувством 2:51 ты не пытаешься ничего с этим сделать 2:54 ты не реагируешь 2:56 ты не пытаешься избавиться от этого 2:59 ты не пытаешься остановить это 3:01 или изменить его 3:03 ты просто знакомишься с 3:05 это 3:06 ты исследуешь это с любопытством 3:10 вдохни 3:13 и обратите внимание на это физическое 3:15 ощущение 3:17 просто заметь это 3:20 это приятно? 3:22 это неприятно? 3:25 это не имеет значения 3:27 если это приятно или неприятно 3:30 ты просто собираешь информацию 3:33 один не лучше другого 3:35 ты просто 3:37 замечая 3:39 и просто заметьте сейчас 3:42 это широко распространено? 3:44 или сосредоточен только на одном конкретном месте 3:47 [Музыка] 3:49 сейчас 3:50 я хочу, чтобы ты просто посмотрел это ощущение 3:54 как если бы вы были зрителем на 3:57 игра 3:58 или турист, смотрящий за горизонт 4:02 в горах 4:04 так что ты не осуждаешь то, что видишь 4:07 ты просто наблюдаешь за этим 4:10 ты просто смотришь на это с любопытством 4:13 ты смотришь это с интересом 4:16 ты просто 4:17 замечая это 4:20 это ощущение 4:22 это просто сенсация 4:25 это не опасно 4:27 это безопасно 4:29 что ты чувствуешь сейчас 4:31 безопасно 4:33 ты не пытаешься избавиться от этого 4:35 или изменить его 4:37 ты просто смотришь это 4:39 и узнать это 4:41 сейчас 4:42 пока ты сидишь здесь и замечаешь это 4:45 какое ощущение 4:48 это покалывает? 4:51 оно кажется крутящимся 4:53 ты чувствуешь раскачивание или вращение? 4:57 он кажется тяжелым или легким? 5:01 тебе тесно? 5:03 тепло или прохладно 5:06 подумай о других словах, которые ты мог бы использовать 5:09 описать ощущение 5:11 не осуждая это 5:14 ты просто собираешь информацию 5:17 ты просто замечаешь 5:20 ты оцениваешь 5:22 ты обращаешь внимание 5:24 ты собираешь информацию 5:26 об ощущениях и просто замечании 5:29 что происходит 5:33 полюбопытствовать 5:34 когда вы обращаете внимание на ощущение 5:36 не пытаясь это изменить 5:39 [Музыка] 5:42 и когда вы обратите внимание на 5:43 ощущение 5:45 просто посмотри, сможешь ли ты заметить, что происходит 5:49 зная, что что бы ни случилось, это нормально 5:52 просто есть 5:54 ощущение усиливается 5:58 оно исчезает? 6:00 ощущение перемещается 6:02 изменилось ли это в ощущениях, не так ли? 6:06 оставайся точно таким же 6:08 [Музыка] 6:10 ни одно качество не лучше другого 6:13 ты просто собираешь информацию 6:16 ты просто замечаешь, что происходит 6:19 как вы обращаете внимание на это ощущение 6:25 знаю это 6:27 когда ты обращаешь внимание на это ощущение 6:30 ты на самом деле общаешься со своим 6:32 мозг 6:33 что ощущение безопасно 6:37 это нормально иметь такое ощущение и 6:39 ты только узнаешь это 6:42 прямо сейчас 6:44 В этот самый момент 6:46 вы разрабатываете новые нейронные пути 6:50 новые нейронные паттерны в вашем мозгу 6:53 эти узоры 6:55 учат ваш мозг новому способу 6:58 обратить внимание на это физическое 7:00 ощущение 7:02 новый путь без страха 7:05 без осуждения 7:07 без целей 7:09 ты просто смотришь 7:11 ты просто замечаешь 7:14 ты просто 7:15 принимаю все как есть
7:19 вдохните это ощущение и обратите внимание 7:21 что происходит 7:24 если оно станет сильнее 7:25 это нормально 7:27 просто следуй за этим 7:29 просто катайся на нем 7:31 если оно исчезнет, это тоже нормально 7:34 если оно станет сильнее 7:36 это тоже нормально 7:38 ты только узнаешь это 7:40 неважно, что он делает 7:43 если он движется вокруг 7:45 если оно останется прежним 7:47 все в порядке 7:49 ты просто укрепляешь этот мозг 7:51 мышцы, которые вы учитесь обращать внимание 7:55 неважно, какие ощущения 7:56 делает 7:57 единственное, что имеет значение, это то, что ты 7:59 смотри это 8:00 и заметьте это 8:05 ты как будто смотришь, как мимо проходят облака 8:08 и глядя на формы, которые они создают 8:11 ты просто смотришь 8:12 просто смотрю 8:14 просто чувствую это 8:18 знай, что, делая это, ты 8:20 передать мощное послание вашему 8:23 тело и твой мозг 8:25 что эти ощущения безопасны 8:28 этот 8:29 мощное сообщение 8:31 меняет нервные пути в вашем 8:34 мозг 8:35 закономерности в твоем мозгу 8:37 чтобы твой мозг знал, как реагировать 8:39 в отличие от этих ощущений 8:43 давайте уделим еще пару минут, чтобы 8:46 вдыхайте ощущения 8:50 следуй за ним, куда бы он ни пошел 8:52 если оно пойдет или изменится 8:55 или движется 8:56 просто наклонись к этому 8:59 продолжай следить за этим 9:03 в настоящее время 9:04 я заставлю тебя открыть глаза 9:07 но прежде чем ты это сделаешь, просто возьми парочку 9:10 больше вдохов 9:11 заземлить себя 9:14 перевести дух 9:16 [Музыка] 9:17 медленный выдох 9:21 и другой 9:25 ощущать физические ощущения 9:27 дыхание входит 9:28 и выходя 9:31 еще один вдох 9:33 и медленно 9:35 выдохнуть 9:36 вне 9:40 когда будешь готов 9:42 Открой свои глаза 9:44 и прекрати упражнение на данный момент 9:52 [Музыка] 10:00
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Just crying my eyes out while listening. Feeling so supported and not alone. Needed this so very badly. Thankyou. Thankyou.
Oh, Leanne! You're very welcome! You are not alone! You got this! ❤
I completely empathize with how you're feeling, as I often feel this very same way...all alone and afraid with this, never cried so much in my life ( and I used to cry at least twice or three times a week BEFORE I got the dizziness..🙄) It can be so....unbearable at times. So, I just want to say you're not alone, you've been seen...and heard. Even though I don't know you, I just wanted to send comforting thoughts your way. Sometimes supporting others can help with healing..🙏🏻❤️
I know me too. I cried and cried
Just cried my eyes out
Tears, I feel like I’ve found my hope again.
After listening to this video, I feel like this is going to be the beginning of my path to success. I'm commenting here to document the day it all turned around. Thank you.
How are you now!
Better now?
Thank you for this. I am 3 weeks into experiencing constant swaying/bobbing with difficulties in locking my gaze and staying still. It's taken a toll on me and yesterday morning I cried out of frustration at the living hell I'm stuck in. I am absolutely terrified that it's never going to go away. I felt so helpless, but I found this channel and since starting your free course yesterday I already feel more in control of my symptoms. Thank you so much
You're welcome, Zhou! You can do this!
How are you doing?
Where do I find the free course?
@@Hope23-y3cin the description of all her new videos.
How are you
This exercise is magic !! Thank you Dr Yonit❤️ I have done this exercise a few times a day the past couple of weeks and see a huge improvement. Thank you!
Everyone out there going through this - this is the right technique. Please be patient, do this exercise consistently and you will see results.
Hi Dr. it's Ava! I don't know what kinda magic you are putting it to these but gosh I am so glad I found you! After over 12 years of this dizzy stuff, I am NOW getting to the point where I can see the light!! My good days are more often and longer and I am so happy! I do this and it's like an off switch! Oh the the long slow exhale is what I do like all day and between the two life-changing! The breath is even helping my digestion and motility in amazing ways! Love you just wanted to keep you in touch! xxoo Ava
Oh Ava this is WONDERFUL! Please keep updating on how you’re doing.
How are you now?
@@Julie-s9l
Great!@@Julie-s9l
Okay! This is amazing. I think I always panic when it comes to the dizziness. This is such a different way to see this. It is empowering. I did this once and it's a game changer for me. Once again you are giving us back our lives!
Fantastic, David!
I've tried some similar exercises but it just triggered my dizzieness and fear more. Your meditation is amazing! Your reassuring words helped me through the experience. No matter how much it will affect my dizzieness I'm 100% sure it will reduce my anxiety and fear of the symptoms over time. Thank you ❤
My god I needed this experience and explanation today. 3 minutes before this ended I was crying just relief and understanding. You are a saint. You truly were sent to me. I am going to be with you in my journey. I can’t get wait to learn more about myself and the functions of my brain in relation to my chronic dizziness that I’ve been suffering with for the past 3-5 years. You know exactly how this works and you are a part of my life now. Thank you so much. This felt really amazing and I’m feeling like the weight has been lifted from my eyes, my head, my fears, my anxieties. I feel safe with you. Absolutely life changing. 🙏
Stacey, your comment made me tear up. I'm here with you, and you are not alone. You can do this.
@@TheSteadyCoach to get a reply for you made my Monday! Have an amazing day and week!!! Xo
Thank you so much for these videos! I had a chiari malformation surgery 2 years ago. I have some major symptoms from it that affect my limbs and eyes. It has caused my nervous system to constantly be triggered, as I’m in a fear state 90% of the time.
These videos are helping me retrain my thoughts and hopefully eventually will help my nervous system calm down!
Thank you again ❤
These tracking meditations are really helping me work with and not fear sensations. My symptoms began one year ago. I am making better progress with your videos in combo with Somatic Experiencing therapist. Very grateful as this has been terrifying.
I am so glad, Priscilla. You are doing great!
Back here after a bit of a flare felt really faint for about an hour. I used to have this a lot before with VN/ PPPD but it hasn’t been this bad in ages. Feeling a bit down because of it. I’ve been doing so well. I think it’s because I don’t get solid sleep ever and that affects it. Fingers crossed I continue to heal thanks for all you do dr yo ❤
How are you today?
Doing much better thank you! I still have residual symptoms and off days but overall on the up! How are you doing?
@@Charcharss so happy to know that! I decided to ask you because your experience is similar to mine. I was so close to 100% recovery and had a major flare after switching my thyroid meds for some months... I feel really faint but never fainted thank God. But because the feeling is so real I fear doing anything outside because I think I might actually pass out. Now I'm better than like 2 months ago praise God but still a high way to go! 🙏🏻
This is such a lovely exercise. When I feel fear or despair because of my symptoms, I listen to this and it shifts my attitude into acceptance. I always feel more at peace after listening. Thank you Dr. Yo!
I am so glad, Alyeska! You're very welcome!
This always gets rid of any headache or head tensions I have. Thank you ❤
Thank you so much!! I love following you and doing the exercises! I have been suffering from dizziness since covid-19, I think I suffer from PPPD. Your exercise helps me a lot on a daily basis! Thank you for being here!
You're very welcome! I am so glad these are helping you!
I am so thankful for your channel and all you are doing to help those of us that the medical community has abandon. I have been suffering for 9 years intensely and 25 years overall. Your course and these videos are going to help me heal I am believing. So much gratitude.
You're very welcome, Jennifer! Thank you for trusting me with your healing!
I just want to say this exercise is fantastic! I am going to use your mediations going forward for my PPPD and VM. I really hope you continue with your work online, you definitely have another subscriber!
You are so welcome, James! This one is so effective and works for both dizziness and pain/pressure symptoms. I use it myself!
@@TheSteadyCoach hi how long should I do this I mean watch this video ? 1 per day week month ? Or is it meant to be done every time dizzines comes ?
I just wanted to thank you so so much for putting out your contact. I fell on my head a little over eight years ago and I’ve had constant dizziness except for laying down since then. Just got diagnosed with PPPD at Mayo clinic. They are starting me on medication and Vagus nerve simulator. I am so excited to be starting your program. It is already helping me feel so much more hope. Please don’t stop doing what you’re doing. I think there are a lot of people out there that need help.❤❤❤❤
Thank you Kelly for these kind words! I am so glad that I am able to assist on your healing journey!
Y
Kelly, I am curious what medication Mayo clinic recommended. I am on my third medication for the dizziness.
I am on 150 mg of venlafaxine. That is a generic for Effexor. Yesterday I was on it for eight weeks.
I went to Mayo as well. I had been taking lexapro. Had a big relapse and am finding my body won’t tolerate SSRIs. What does vagus nerve stimulation do? I’m considering going back to Mayo to explore options since the SSRI isn’t an option anymore.
Discovering you and this video has brought strength and peace to my very spirit. Bless you for this and all the work you do for us! 😊
2008. That’s when my mdds and PPPD (Known then as just vertigo.) I cried when I finished this first session. I’ve managed, with meds and therapy to keep the symptoms and anxiety at bay for years. But lately they have been creeping back. To the point that I can only work from home. Your holistic approach is so refreshing. Where were you in 2008? 😂 I was 26 when my symptoms started. I became agoraphobic, didn’t leave my house for a year. Found a great doc who helped me, but not to this level. I’m so excited right now. Im 39 now. And I am confident I’ll get back on track with a life I want to live. Thank you.
Your comment touched my heart. I completely, completely believe that you can be done with the symptoms for good. It doesn’t matter how long you’ve had them. You are in the right place. ❤️
@@TheSteadyCoach thank you for offering this information for free. When I started on this journey there were very few resources like you available. Pppd wasn’t even a defined diagnosis yet. I appreciate your work and will most likely join the online community you have. It’s nice to know I’m not alone and there is relief. It’s just work.
@@iminanalog Hi!!! How are you???
You are awesome! Your videos are helping me with PPPD. Thank you so much for delivering your knowledge and experience to help others overcome health challenges. You definitely deserve and will get more subscribers.
Your kind words mean so much to me- thank you. If I can help just a few people with these videos, mission accomplished. You are not alone on your journey. More videos like this one are coming, but somatic tracking is definitely my patients’ favorite right now!
Hi. Really appreciate if answer. Did you have the feeling of floor shifting when walking? Like walking on the walkways at the airport. Or walking on the boat.?
This is amazing, I’ve just signed up to your free course and I want to sign up to the VIP course , im having panic attacks due to my dizziness , I need to break the anxious dizzy cycle , this definitely helps x
Great, Ashley! You can sign up for the VIP coaching here: thesteadycoach.com/services#group-coaching
12 months into my journey this has been such a huge help ❤thank you I do it most days ❤
Pineal Gland Cyst. Lightheadedness 24 7. Svt also. Getting cardiac ablation in 2 weeks. Then getting brain surgery to get cyst out of head. I'm 30 f and been lightheaded for years. I'm so glad I found this video. Thank you.
Hi did they find the pinal cyst on an mri?
How are you? Thought you may have interest in flower essences for healing. Best wishes.
@@luckyray577 hi how did you find the pinal gland cyst? Was it mri?
Thank you SO very much for this wonderful and healing body scan! I have started your free course for PPPD and bought your workbook! I do not feel hopeless and alone anymore! Thank you!! 🙏🏼❤️😵💫
You're so welcome, Sofia! You are not alone! I believe in you! ❤
This was intense I was feeling out of body it kinda freaked me out but need to learn to let go and accept the feelings. Thank you.
It can be pretty scary the first time but the more you do it, the less it will scare you!
Thank you very much, yesterday the symptoms get worse, i scare and cry, and this track calm me down.
Lucy, I am so glad this helped. You can do this track as often as you like. The more you do it, the less fear you will fear about your symptoms.
@@TheSteadyCoach hi! can i use this track or any exercises to get rid of the tension in my muscles? My hips are very tired because my body seems to be reacting strongly to the dizziness. Do you have any exercises to help?
@@lucykim1480 YES this track is perfect for addressing tension in your muscles. You are 100% right that your body is responding to the dizziness with tension in your body. I will have a new video soon on a form of temporary relief you can use when it’s really hard to deal with. But just remember, it’s your brain creating the tension. The muscles themselves are not “too tight” or unhealthy. Stay tuned.
@@TheSteadyCoach Thank you. I will use it every day. I also use your parasympathetic breathing before doing vestibular rehabilitation exercises.
Lucy,how do you feel now? Are you improving? how are you healing? i have had PPPD since february. I am devastated.
Thank you for this 💕 I recently found your channel and it’s been very reassuring during my scariest health event
I am so glad that you found me, GGP! It is truly my privilege to be able to share this information ❤
I am going to begin today to do this at least once or twice a day. I have struggled with vm and now pppd for 4 years with little to no answers. I finally got a diagnosis of vm and pppd this year. I really feel finding the right combo to help the vm will help to allow me to heal from the pppd. I’m hoping to get back to “ fully” living my life. I’ve done it twice before and healed almost 100%. I really would like to be finally healed from this.
I’m so torn up and beat down from this and I’m only 30 years old.
I know this is hard, but you can do this Danielle! ❤
Wow wow wow😢❤ the sensation almost fade away😢❤😊
What an amazing video, wow. I couldn’t help but laugh in between because of how grounding and validating it is to hear that the symptoms are OK. Whether they worsen or get better. I completely feel heard and I think my body was super confused because for years now, I have been anxious about them. I never truly accepted them. This video is one that I’ll follow into my daily regimen and self care routine.
You really are heard. You are not alone with this. Keep at it, you can do this.
It's my 3rd day of following your video's..I learned a lot from it..I almost fell asleep a while ago . first time to do the somatic exercise...next time I will try to do it better... thanks a lot..you help a lot of people..
Thank you so very much for the kind words. I am so happy it helped.
Thank you so much, this is so great and helpful, the fact that you post this for free is just amazing I can't express how grateful I am. I've got a question, my dizziness is more like I can't focus my eyes properly, if i close them i dont feel the sensation so should i do somatic tracking with my eyes open? Thank you so much again ❤❤
Recovering from COVID, inner ear infection, sinus infection, tummy troubles from those, strep throat and just regular ol exhaustion. It's been an unbearable week to say the least. This actually helped me so far. I'll be sure to sub and give it a listen as needed. Will also check out your other videos.
Thanks, Rayven. Covid is NOT fun and an ear infection on top of it is awful. I wish you a speedy recovery!
This helped lessen DP/ dissociation today. Dizziness wasn’t too bad this morning but I just wanted to let people know this works for more than just dizziness! Helps most hyperactive nervous system/stress related symptoms
Wonderful to hear this, John! And yes, it's multipurpose.
I don't have dizziness but I do have this tingling/burning sensation that causes my jaw to tighten. This meditation helped me soo much. Thank you.
I am so glad this helped you, Kyrie!
This video is such a gift. Can I use this for panic symptoms as well, not just dizziness?
Yes!
This is a wonderful exercise, thanks. I have been suffering from dizziness/bran fog for over 10 years. Was wrongly diagnosed initially with vestibular neuritis and then vestibular migraines, but watching your videos I am convinced I have PPPD. Stress is the no1 contributor to my symptoms. My baseline is a constant background brain fog/fuzz and this can intensify into dizziness (without spinning) when I am particularly stressed or tired. I have tried VRT on and off for years with varying degrees of success. I will do them for a few months, my symptoms will subside to a manageable level and then if I go through a stressful event I get another flare up and the cycle begins again. It is very annoying. I have never tried the somatic tracking and parasympathetic breathing before though and since I found your free course a few weeks ago this has really been helping! I wanted to ask how many times per day would it be ok to do this exercise? As many as I need if I am having a particularly bad day or would you recommend limiting it to once or twice per day. I have a tendency to overdo things so want to make sure I don't do it too much. One of the problems I always have with the VRT exercises is pushing myself too hard too soon and ending up making it worse.
It is so awesome to hear it’s been helping! You can definitely do somatic tracking more than once a day, but I would limit it to 2-3 x at the most. It’s a double edged sword if it ends up making you spend MORE time ruminating about your dizziness. On good days- maybe once is enough. On bad days, no more than 2-3 x.
Same here! You’re not alone ❤ hope you find healing soon.
Thanks!
Nancy, this is incredibly kind and I appreciate it so much! I use any donations to help cover the costs of hosting my free course and videos. Thank you, thank you, thank you.
Thanks again!
I’m so glad I found you
I'm glad you found me, too! Somatic tracking is definitely one of my clients' favorites!
This exercise is magical! It helped me enjoy my life again! Thank you very much for doing this Dr. Yonit!
Fantastic! I am so glad to hear this!
Wonderful exercise. Really helps me view my symptoms in a different way. I am having less symptoms and they are less severe. Come and go but I am much calmer about that. Thanks
You're very welcome, Pat!
Thank you as ever! I shall be doing this everyday 🙌
Enjoy it, Sam! I’ll have a couple new ones for you to try soon!
@@TheSteadyCoach hurrah! I look forward to them. Just going to do another before bed… 😊
Thank you so much, my first time listening and feeling comfortable with my sensations listening to this exercise. I’ve been working on acceptance and I will listen to this Everyday as well. It’s ok, I’m fine I can enjoy even when this feeling creeps up on me. I will carry on as I was doing with acknowledging and acceptance. Thank you Dr! ❣️nancy from La quinta
Nancy, you are so very welcome, your comment really warmed my heart.
Thank you for all this incredible information!
I'm so happy it's helping you, Joni!
Wish I found this meditation when I couldnt even close my eyes, it was the worst vertigo Ive experienced (i couldnt even sleep for a whole year)
I love this meditation, if youre still having difficulties with closing your eyes I recomend cold therapy (wim hof method) really a game changer for me and the "easiest" way to meditate as well❤ sending you all prayers
Can you make a somatic tracking video for derealization?
I have covid at the moment and my dizziness feels a little out of control 🙄 I was doing really good after a setback, too! I did a little bit too much yesterday, I think, and felt 'woozy'. Then of course the tight sensation in my head, pulling, tipping feeling, everything and the anxiety set it. I'm hoping this exercise will help ❤
It will help. You have been through these sensations before and these kinds of downs tend to get shorter and more manageable. You’ve got this.
Hi Chelsea! How are you ?
Thank you 😢
I can’t focus whatsoever, I tried so many times I just can’t focus on my dizziness while listening to this .. I don’t know how
Absolutely amazing, thank you.
You're very welcome, Laura!
Wow still feel like I'm levitating off the bed but I saw a gold light half way through its my first session...anyone else get visual colours?
Thank you Dr Yo
Beautiful, Janine! Lots of people get visuals!
I love all of your content and your approach as well. I'm in this constant dizzy state for 1.5 years with no actual help, although I was diagnosed with VM and PPPD because all of my tests came back normal and did VRT for 4.5 months with no real success, except that my vision symptoms got more obvious. My question regarding this somatic exercise: Do I need to stay still while I'm doing it? My symptoms (except the visual ones) don't usually bother me too much when I'm sitting or lying still, they got worse when I'm moving, especially when doing chores, such as doing the laundry, making breakfast and playing with my son. Can I use this somatic tracking even when I'm doing something else in the meantime? Thank you for everything, I've just started the free course. 🥰
Thank you for the kind words. Absolutely you can do this while doing something else. Or you can also do somatic walking or my latest track, somatic tracking for visual symptoms.
Thank you for this video and waking us through this…I know my nervous system is shot and once I can calm it (been almost 8 months) things will get better
Yes it will! This exercise helps a lot!
Hi!!! How are you ?
I just found your video but meditation is just made me a lot better thank you I started on my own I just Zen meditation
You're very welcome! I am so glad that this has helped!
I think this is a good way to practice and helpful.
But when the exercise is done and you have to open ypur eyes, i feel more of the sensation. And i dont know what to do then?
You said the sensation can get worse/stronger and try to ket it be. I feel automatically that this strong sensation also scares me even if i try to see it as what it is.
But when my eyes are open. The sensation screams for something like 'help' or 'do something'.
Is it better to continue to focussing about the strong sensation our maybe do the 360° breath exercise to calm my nerves system down?
I would like to hear your advice. Thank you for making these great video's
Thank you ❤
Very much like Alan Gordon, I love it, except the music to me is relatively way too loud, do you have one without music or where the music is more in the background? My brain is always analysing music so that’s not great for the practice.
I have several others with no music! Check out this playlist: ua-cam.com/play/PLFf7T0374CmAn9xRDFvUpcrwC1OZmMpHR.html
I've been suffering with bppv for 5 weeks now, my ears crack when I swallow, I get headaches, spinning sensations when I look side to side or up and down, I get pulsating at the back of my head, I also get so tired, I'm finding it hard to sleep and I'm at the point where I'm desperate for it to go away, I want my normal life back. I'm waiting for an appointment with an ENT doctor, there's is no PT in my area that specialised in this condition so I feel like I'm getting no where 🥺. I would do anything to just get better and feel like my normal self again
please check dizzy.com for their directory if you haven't already! Lots of PTs and centers of care listed there.
How are you now
@@florinacatalina feeling a lot better, I've been to a ENT specialist, have been diagnosed with bppv and received multiple maneuvers and after 10 weeks of complete torture it finally went away and I feel like myself again 😊
@ I feel so alone in this.. having to go to work feeling dizzy all the time.. it literally never leaves ..
@ but I think I got this after a very stressed period I don’t think I have anything with my ear, so maybe it will be even harder to heal ..
I’ve been doing this for about 2 weeks it is helpful BUT today I had this horrible thought, am I safe? I don’t think I’m safe in my marriage (mentally not physically).
After I went to the movie theater today, my symptoms got really really bad at home. Almost panicked, but I did this somatic tracking. After a hour later, my symptoms got better. It was the first time I could control my fear, it was such a victory moment for me.
symptoms are still there, but I feel happy. thank you for this!!
(Although being in the theater wasn't easy, I don't regret going. Do you think it's okay to go again even if the symptoms flare up??)
Wow Maddy, great job!!!! You did it!!! And yes, it’s ok to do it again even if it’s scary.
Thank you so much.can you touch on panic with vestibular issues please thank you
Hi Tammy, this is an important topic. You might want to check out this one, I touch on it here: ua-cam.com/video/H1kLSubPdkY/v-deo.html
Powerful stuff! ❤ ⭐⭐⭐⭐⭐
Hi there! I have been following you for a while…I wanted to ask a very specific question please…
My chronic “dizziness”started after I shattered my left knee cap & had surgery…I believe I have been unconsciously believing I am unsafe…how do I teach my brain I am safe now & end this?
Thank you for your time
That's what her channel is all about. It's many steps so cant be answered in a few sentences here. Go to her website start with the free course.
Thank you
Excellent.
This is SO good!! I really feel so calm despite the sensations :) I have a question - if I continue doing this, will the sensations eventually disappear? Or do I still need to do VRT? In my mind, if I tell my brain that the sensations are safe, the sensations will still be there but my brain won’t be worried! Is that true? 😅
That is amazing! This is definitely my patients' all-time favorite exercise, and I use it myself when I have anxiety or pain flare ups. And YES, this exercise will help in the way you describe as well as helping you reduce the intensity and how long it lasts. It won't make the sensations completely disappear because it shouldn't! Dizziness is normal- what makes dizziness so awful is when it keeps going when it shouldn't and when it leads to that panic/anxiety response. Think about this- if you stop right now and listen, do you notice your breathing? Did you notice it before you read what I wrote? Now if I tell you to take a moment to focus on the feeling in the sole of your right foot, what do you feel? Your brain can easily shift on and off of these normal sensations because it doesn't detect threat in them. I think that the BEST treatment is combining exercises like these with VRT exercises (my patients will usually do them separately but on the same day). Just training the brain while being still might not teach it not to feel threatened when moving. At the same time, just training the body/eyes while doing the exercises won't help if we don't also target the brain's response.
The Steady Coach thank you very much! That makes sense :)
Hi all - is this available for downloading perhaps on Spotify of the Podcast App? Thanks 🙏
Found on Insight Timer for anyone else who is looking!
How many times a day should I do this?
Hi Cheryl, this depends a lot on you and how you’re using it. I’d highly recommend taking the course so you know how to use it optimally. It’s completely free. thesteadycoach.com/free-course
Dear Dr. Yo, I was already on a good way with somatic tracking and all other exercises from you, I also read Dr. Sarno books about TSM and I had last days already some dizzy free hours!!! I have a question regarding set back: after the car accident (5 months ago), I go to a orthopedic doctor, who puts the vertebras on a right place. Sometimes this has a huge affect on the diziness. After he fixed me, it happened to me already 2x, that kids run into me or my little boy jumped on me and boom, I feel like there is something out of place again in the spine AND in a few hours diziness comes back full range, untill I go again to the doctor who fixes me. My question is: can those set backs be psychological or the vertebras get out of place, that it really makes the diziness to jump from lets say 2 to 10? After those accidents I went back to the doctor, who says its out of place again and he cracsk the back to the right possition again. But can this make such a symptoms? I know you also believe in TSM, so would be happy to know your idea. Thank you.
Some times my tinnitus is stronger than my dizziness. Is okay if I focus on it? It works like with the other symptoms? Because for tinnitus I have also heard that is better to distract from it, don’t focus.
Thank you so much! It’s definitely very relaxing!
I’ve been experiencing dissociation with PPPD.
Is that normal?
Yes, this is a symptom that we see with neural circuit dizziness. I have done a video on this topic here: ua-cam.com/video/YRAe_VeCA3w/v-deo.html
Dr yo I like this however I feel like when I focus on it it makes it like it wires it in more and it lasts longer so idk how to do this right…..
Nausea and destruction of stamina can also be symptoms of PPPD?
Yes
@TheSteadyCoach oh, ok...thanks, I am really glad that I've found you, I hope I can come out of this with the help of your videos.First I was so desperate, but the success stories gave me hope!
Thank you very much x
You're very welcome!
I hope I’m doing these exercises correctly. I can’t seem to be getting better. Can you help?
Have had PPPD since December 2021, nothing helps, no medication. Now go see if this works. After how many sessions could it slowly start to benefit? Thank you
Me too
This is best used in conjunction with the other education on my channel. This alone will not benefit you as much if you don’t understand how PPPD related to nervous system hyper alertness. You can learn more about it here ua-cam.com/video/4QDFGvHGURc/v-deo.html or in my free course thesteadycoach.com/free-course
The timeline is completely individual. When someone understands what we are trying to accomplish and does this exercise, people usually see an improvement in a few weeks.
@@TheSteadyCoach Thanks alot! I am doinh the 10min tracking every morning! And the 21min tracking Every evening! Is this too much? And do you have any tips? Have pppd for over a year now, had a therapist, ssri Nothing that works! Hope this helps alot! What difference do you begin to feel If it helps? Is it the dizziness that decreases or just the fair And mindset on the dizziness? Sry for bed english! Thanks alot!
Hi dr yonit. I don't feel dizzy lying diwn so when im doing somatic tracking i cant feel the sensation. Will it still work? Or will i do it standing or walking instead?
Love this video
I'm so glad you enjoyed it, Amanda! One person who did this told me, "This was literally the first time I've ever not tried to fight my dizziness." I thought that was so powerful.
@@TheSteadyCoach this is by far the best video I have ever seen. My social media jail bid is up in 5 more days and I can’t wait to share you with my fellow dizzy warriors 🥰
@@Kenoqueen yes! Let's spread the word that there is hope and people have so much power to help themselves get better.
Hi Dr Yo. I have had an MdDS diagnosis for 8 years now. With functional neurology I have been able to get things to just one symptom which is a pull to the right/sway (which is visible to others also). I bump into things a lot and can fall over from it at times. I tried to do the somatic tracking standing as I don’t have symptoms any other time now, but it is hard to fully relax into it when I am being pulled to one side and my body unconsciously tries to stabilise me so I don’t fall. Is it still ok for me to do it this way? I don’t want to make my reaction more fearful.
I did this somatic Tracking a few times now. I like it but… the music is too loud
Hi Marie, thank you for watching it and I appreciate the feedback. The version I put on Insight Timer (free meditation app) has slightly softer music if you're interested in that.
Hello Dr. Yo, i have a question. I don't feel my dizziness when i am sitting down. So when i do this somatic tracking i don't have symptoms. Is thinking about the symptoms enough to have the same results?
Hi Dr Yonit I love your videos today was my first ever day with no symptoms thanks to you and all your videos but was wondering do I still do somatic tracking on days like this thank you ❤❤
MARY! WOW!!!!! I like the idea of making somatic tracking just a part of your routine, not just a response to when the symptoms are bad, but when you have no symptoms, maybe it would make sense to spend time doing body scans or breathing and just letting your body soak in those messages of safety.
@@TheSteadyCoach great advice thank you so much and again I truly would be lost without your videos on my bad days you have got me trough I can't thank you enough my recovery will take time as Iv had 8 years of listening to the dizzy voice but not anymore I will get there if I could hug you I would I will send you a virtual one from Ireland 🥰🥰
Thank you for this, just listened for the first time. I have a question (sorry for all the questions recently!) - how could this be applied to visual symptoms? For me lately physical sensation of rocking hasn’t been as bothersome but I had a new symptom pop up where I can see the swaying as well - so as if the room/my surroundings are swaying/moving along with my internal sense of swaying whenever I’m still and my symptoms are the strongest. Or objects I look at seem to be slightly jumping up and down. It really freaks me out, more than any other symptom I have and even though I tell myself to ignore it it causes me so much anxiety that the world around me doesn’t look still. Also would be super reassuring to hear if you’ve come across that before.
First of all, yes, I’ve heard of that particular symptom many times. It’s definitely not weird or unusual (although obviously it doesn’t feel good). What I would suggest doing is listening to this track a few times so you can get the hang of the idea. Then, you can either listen to the track and deliberately trigger the symptoms while listening to it (you can be it whatever position you want and you can keep your eyes open), or just practice the general technique on your own whenever your symptoms get triggered (observe the symptoms without judging them or trying to change them).
@@TheSteadyCoach Thank you, I will give that a go! Just hearing that it’s not unusual to be experiencing that really helps tbh
I have this symptom too, you’re not alone!
Hey Maja how has it been this far? :)
@@sagigxxx I still have the symptom I described and it’s annoying but overall my dizziness became much more manageable since I found Dr Yo and joined her community
This is my first time listening so I will need to try it again, but the first time the symptom grew and anxiety started. Many times when I try to do something relaxing, it feels good at first, but then the freeze mode starts to kick in, which then kicks in the panic and then I'm both tired and anxious at the same time. I tried the parasympathetic breathing and that is kind of the same. If I do it once, it feels good, but more than that I start to focus too much on the breathing and then it feels forced and feel like my body can't kick back in with the normal breathing on it's own.
Try to be outcome independent, Trena! It's not supposed to feel good or feel bad- this exercise is about experiencing what's there without trying to make it feel a certain way.
Hi Im new to your work, i have anxiety panic disorder and vertigo. Does just paying attention and focusing on sensations cause a release?
By focussing on it the idea is you are teaching your brain that the sensations are safe. Hope this helps ❤
This is an excellent brain exercise cum meditation that I have started to daily once. It really really helps! Thank you so much! I have also started(half way thru) on taking up the free course, especially the recent modifications to chapter 5 and 6 is really good. I can exactly relate the same to my symptoms, how it has accumulated for long period of time unknowingly. Certain life events and situations are beyond control but your course IS really giving me a different dimension altogether to manage it better. AGAIN, NO WORDS TO THANK YOU ENOUGH🙂
Amazing, and thank you so much for the feedback on the rewrite to the course. I put a lot of thought and heart into it and it is so good to hear that it helped you. I have confidence in your full recovery, it is totally my privilege and I am grateful to be able to help!
@thesteadycoach I’m doing your course and when this video comes up you suggest being in a position that brings some symptoms. But for me, sitting still doesn’t provoke symptoms. So when I do this I just attend to whatever is going on in my body which at that moment is generally not dizziness. Can you explain how to do this if the symptoms tend to come when we’re doing something rather than sitting quietly.
Absolutely can track whatever is going on in your body- often symptoms of anxiety are a good one! But you can also do this while moving! Somatic Walking is another option.
Is it normal that I can’t do somatic tracking without getting drowsy and wanting to sleep? Even when sitting upright, I get so sleepy!
Sure! And it’s not an issue, you can still do it.
Hi Dr. Yo...How many times a day do you recommend we do this exercise? And along with this exercise and the parasympathetic exercise what else do you recommend?
Once a day is plenty for most people unless they’re extremely afraid and then maybe twice. My recommendations are extensive and are condensed into the free course but be aware there is a major update coming in Jan that will go much more in depth into emotions! thesteadycoach.com/free-course
@@TheSteadyCoach Got it! Thank you
Does it matter if I fall asleep whilst listening to this.?
No! Go for it!
Hey, first thank you very much for your exercises. Im just beginning doing them. I have PPPD for more than 4 years. The sensations are strongest when im standing or walking. So i would like doing the somat tracking standing with open eyes. Would that be helpful?
Absolutely!
Thank you. I thougt i was doing better on the anxiety part, but this exercize made me really frightened. It was a struggle to keep my eyes closed. Will this be better if i keep doing it?
Yes, it's a good sign that you need this exercise. My suggestion is to do it for only very short periods to start. Or pick a sensation that is more neutral and less scary to begin with.
@@TheSteadyCoach thank you very much for your reply, i will start with short periods.
Can i ask you one more thing? The last months have been with ups and downs. When i did too much, was in a busy place with a lot of people/noise/visual stuff, my symptoms would flare up at the moment, but also in the days/weeks after. So i thougt...i must avoid these situations.
But, i had an epiphany this week. Yes, the situation causes a flare of symptoms in the moment, but it's how i react to them (with fear, worry etc) that makes them last! Is this also how you see it?
I have found this very helpful to do when sitting down. However, my symptoms are most noticeable when standing still with my eyes closed. Does this mean I should practice somatic tracking in that position?
Sure!
this was interesting just did it for the first time and the first half was fine but the second half i started to feel other sensations like my body was a wave which ive never felt before too
It's normal for the sensations to change!
What about if the sensation is an actual physiological issue. They explain inflammation as a biochemical cascade. Will this work even if there is such an issue?
ALL of these conditions involve physical changes in the body and brain. The question is what STARTED them and why we have symptoms from them. Thoughts and emotions lead to changes in the body and can indeed cause inflammation, and they lead then brain to be extra sensitive to these changes and result in symptoms. So yes. Having a condition that doctors are saying is physical doesn’t preclude this being a psychophysiological disorder- that’s exactly what the term means! So many people have their back pain blamed on disc issues (that are there for real on MRI) but most people with disc issues do not have pain at all.
@@TheSteadyCoach so can your approach reverse physical changes? Or do you recommend now having to treat those physical changes with some sort of diet, supplement and meds.
@@TheSteadyCoach Fascinating.
When I am sitting and just breathing, the only thing I notice is my very loud tinnitus. Is it okay to concentrate on that for this exercise, when dizziness is my biggest problem? I don't get dizzy just sitting and breathing.
Absolutely! This works very well with tinnitus.
These videos are amazing and so helpful. This one, however, is one I could not finish. The music is overpowering and it's hard to hear you speak. Many of us with dizziness also have inner ear issues with hearing loss. I much prefer the ones without music. I do thank you so much for making these though. They have benefitted me so much.
Эх, жаль, что я не могу слушать Вас, потому что не знаю английский язык.
Мне бы хотелось записать это для вас на русском языке. Вот переведенная расшифровка записи. Я предлагаю записать это своим голосом и прослушать, чтобы вы могли медитировать. И, конечно же, если вы (или любой другой русскоязычный человек) захотите поделиться этим со мной, я размещу его на своем канале, чтобы другие могли им воспользоваться.
добро пожаловать, меня зовут доктор Йонит Артур
0:10
и спасибо, что присоединились ко мне сегодня для
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наше соматическое отслеживание головокружения
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упражнение
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для начала
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занять удобное положение
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ты можешь лежать
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ты можешь лежать в кресле
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на кровати
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сидя на полу на стуле или на
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подушка, как вам удобно
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а теперь давай и закрой глаза
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и замедли дыхание
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вдохни пару раз
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просто чтобы сосредоточиться
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сосредоточьтесь на дыхании в спину
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живот и бока
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360 градусов вокруг
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помни это
1:00
замедлите дыхание и сосредоточьтесь на нем
1:02
такой, какой ты сейчас
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это хороший способ заземлиться
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и напомните своему мозгу, чтобы он отпустил
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релаксационные химикаты
1:14
[Музыка]
1:15
Я хочу, чтобы ты увидел
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если
1:18
ты можешь привлечь свое внимание
1:20
доминирующему физическому ощущению в
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твое тело прямо сейчас
1:26
откуда это головокружение, вызывающее
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ощущение
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это может быть в твоей голове
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твои глаза
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твоя шея
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Ваш живот
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или где бы вы ни чувствовали себя лучше всего
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прямо сейчас просто отпусти свое внимание
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там
1:46
где
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это ощущение успокаивает больше всего
1:51
ничего страшного, если ты это чувствуешь
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ощущение более чем в одном месте
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только
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выбери того, кто сильнее
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теперь я хочу, чтобы ты увидел
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если ты можешь сосредоточиться на физическом
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само ощущение
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иногда, когда мы испытываем физическое
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ощущение, похожее на головокружение, которого мы не делаем
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нравиться
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мы пытаемся закрыть это
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или отвлечься от этого
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но прямо сейчас
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я хочу, чтобы ты посмотрел, сможешь ли ты сделать
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противоположный
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я хочу, чтобы ты вдохнул это физическое
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ощущение
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где бы это ни было
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как бы ты ни чувствовал себя
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дайте ему немного подышать, дайте ему немного воздуха
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дайте ему немного места
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сосредоточьтесь на этом физическом ощущении и
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просто посмотри на это
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ты просто наблюдаешь за этим чувством
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ты не пытаешься ничего с этим сделать
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ты не реагируешь
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ты не пытаешься избавиться от этого
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ты не пытаешься остановить это
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или изменить его
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ты просто знакомишься с
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это
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ты исследуешь это с любопытством
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вдохни
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и обратите внимание на это физическое
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ощущение
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просто заметь это
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это приятно?
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это неприятно?
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это не имеет значения
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если это приятно или неприятно
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ты просто собираешь информацию
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один не лучше другого
3:35
ты просто
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замечая
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и просто заметьте сейчас
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это широко распространено?
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или сосредоточен только на одном конкретном месте
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[Музыка]
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сейчас
3:50
я хочу, чтобы ты просто посмотрел это ощущение
3:54
как если бы вы были зрителем на
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игра
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или турист, смотрящий за горизонт
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в горах
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так что ты не осуждаешь то, что видишь
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ты просто наблюдаешь за этим
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ты просто смотришь на это с любопытством
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ты смотришь это с интересом
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ты просто
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замечая это
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это ощущение
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это просто сенсация
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это не опасно
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это безопасно
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что ты чувствуешь сейчас
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безопасно
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ты не пытаешься избавиться от этого
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или изменить его
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ты просто смотришь это
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и узнать это
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сейчас
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пока ты сидишь здесь и замечаешь это
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какое ощущение
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это покалывает?
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оно кажется крутящимся
4:53
ты чувствуешь раскачивание или вращение?
4:57
он кажется тяжелым или легким?
5:01
тебе тесно?
5:03
тепло или прохладно
5:06
подумай о других словах, которые ты мог бы использовать
5:09
описать ощущение
5:11
не осуждая это
5:14
ты просто собираешь информацию
5:17
ты просто замечаешь
5:20
ты оцениваешь
5:22
ты обращаешь внимание
5:24
ты собираешь информацию
5:26
об ощущениях и просто замечании
5:29
что происходит
5:33
полюбопытствовать
5:34
когда вы обращаете внимание на ощущение
5:36
не пытаясь это изменить
5:39
[Музыка]
5:42
и когда вы обратите внимание на
5:43
ощущение
5:45
просто посмотри, сможешь ли ты заметить, что происходит
5:49
зная, что что бы ни случилось, это нормально
5:52
просто есть
5:54
ощущение усиливается
5:58
оно исчезает?
6:00
ощущение перемещается
6:02
изменилось ли это в ощущениях, не так ли?
6:06
оставайся точно таким же
6:08
[Музыка]
6:10
ни одно качество не лучше другого
6:13
ты просто собираешь информацию
6:16
ты просто замечаешь, что происходит
6:19
как вы обращаете внимание на это ощущение
6:25
знаю это
6:27
когда ты обращаешь внимание на это ощущение
6:30
ты на самом деле общаешься со своим
6:32
мозг
6:33
что ощущение безопасно
6:37
это нормально иметь такое ощущение и
6:39
ты только узнаешь это
6:42
прямо сейчас
6:44
В этот самый момент
6:46
вы разрабатываете новые нейронные пути
6:50
новые нейронные паттерны в вашем мозгу
6:53
эти узоры
6:55
учат ваш мозг новому способу
6:58
обратить внимание на это физическое
7:00
ощущение
7:02
новый путь без страха
7:05
без осуждения
7:07
без целей
7:09
ты просто смотришь
7:11
ты просто замечаешь
7:14
ты просто
7:15
принимаю все как есть
7:19
вдохните это ощущение и обратите внимание
7:21
что происходит
7:24
если оно станет сильнее
7:25
это нормально
7:27
просто следуй за этим
7:29
просто катайся на нем
7:31
если оно исчезнет, это тоже нормально
7:34
если оно станет сильнее
7:36
это тоже нормально
7:38
ты только узнаешь это
7:40
неважно, что он делает
7:43
если он движется вокруг
7:45
если оно останется прежним
7:47
все в порядке
7:49
ты просто укрепляешь этот мозг
7:51
мышцы, которые вы учитесь обращать внимание
7:55
неважно, какие ощущения
7:56
делает
7:57
единственное, что имеет значение, это то, что ты
7:59
смотри это
8:00
и заметьте это
8:05
ты как будто смотришь, как мимо проходят облака
8:08
и глядя на формы, которые они создают
8:11
ты просто смотришь
8:12
просто смотрю
8:14
просто чувствую это
8:18
знай, что, делая это, ты
8:20
передать мощное послание вашему
8:23
тело и твой мозг
8:25
что эти ощущения безопасны
8:28
этот
8:29
мощное сообщение
8:31
меняет нервные пути в вашем
8:34
мозг
8:35
закономерности в твоем мозгу
8:37
чтобы твой мозг знал, как реагировать
8:39
в отличие от этих ощущений
8:43
давайте уделим еще пару минут, чтобы
8:46
вдыхайте ощущения
8:50
следуй за ним, куда бы он ни пошел
8:52
если оно пойдет или изменится
8:55
или движется
8:56
просто наклонись к этому
8:59
продолжай следить за этим
9:03
в настоящее время
9:04
я заставлю тебя открыть глаза
9:07
но прежде чем ты это сделаешь, просто возьми парочку
9:10
больше вдохов
9:11
заземлить себя
9:14
перевести дух
9:16
[Музыка]
9:17
медленный выдох
9:21
и другой
9:25
ощущать физические ощущения
9:27
дыхание входит
9:28
и выходя
9:31
еще один вдох
9:33
и медленно
9:35
выдохнуть
9:36
вне
9:40
когда будешь готов
9:42
Открой свои глаза
9:44
и прекрати упражнение на данный момент
9:52
[Музыка]
10:00
Спасибо Вам 😘
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Does anyone else have so much anxiety that this type of thing doesn’t help? Am I doing it wrong?
I used to have the same but with practice it gets easier. ❤
@@Charcharss thank you for saying that. I will try again. 💜
@@DixieSparkles good luck! You’ve got this 🙌