Pleasure: how it nourishes us, resources us and helps us to grow

Pleasure is your birthright. When I say that, when you read it, what do you notice in your body?

Pleasure is certainly a word that sets a lot of us off and that is because of the stigma of cultural shame that we hold in our body around it first and foremost. Our body has orientations toward pleasure and pain. Pleasure is opening and expansion and pain is constriction and a move away from energy. Pain tells us when something is not safe and our nervous system moves us into action to take us away from it. Maybe we’ve also had personal experiences of when we overdosed on something we felt was pleasurable and things haven’t turned out well. That is one way to stop our nervous system from letting us feel free to fell it.

Humans are incredibly sensuous beings and our senses are how we experience the world through our five senses of smell, taste, smell, sight and touch/feeling. We experience pleasure through these sensory experiences. When we are consciously doing this we are building new neural pathways for our body to feel this expansive energy. We need to do this in small doses, like microdoses, otherwise that nervous system kicks in, says I’m not enjoying this, or this is too much and that shame reaction comes back.

Let’s just talk about shame for a minute. There is a relational component to shame. It’s usually something like this, “That person made me feel ashamed by saying/doing……. “. People definitely use shame as a weapon, and shame definitely been used to stop us feeling and embracing our bodies need to feel pleasure. It’s been used to take away autonomy and choice without a doubt.

But shame occurs when there is a part of us that agrees with the other. There is some part of you and me that agrees with the shaming idea/assertion/concept and then we feel shamed. The shame that is living there in the unconscious, actually agrees with what the other is saying or their perception and ideas of you. The person might be actually saying the thing that we have always feared is actually wrong with us and now it must be true because they’ve said it.

What this shame tells us is that we are seeking external validation to tell us we are ‘good person’ and that there is a part of us thinking what they are thinking. It wouldn’t bother us if that part wasn’t there feeling the shame.

When we realise this it is liberating because we know that anyone can say anything to us and we don’t have to feel shame.

When we are children we don’t really have the life experience and inquiry skills to look at it this way. To do the self inquiry and perspective seeking work. We rely on our parents and caregivers to support our nervous system through co-regulation and to give us information about ourselves, our behaviour. What is ok and not ok, help us with our boundaries.

When we don’t get that support as kids, we tend to continue to look for external validation from others into our adult life. It would be silly of us to expect children and traumatised nervous systems to not feel shame.

So back to pleasure. That cultural conditioning that said you are a bad person if you feel pleasure, well a lot of it comes from religion and came in times of austerity when the cultural austerity came in to curb the excess of hedonism. The pendulum of culturally acceptable behaviour swang really hared the other way. Those Romans they were hedonists. The French revolution came about after years of hedonism and sensually gratuitous behaviour by the French Royal court. Kind of makes sense, but the pendulum swang too far and here we are a couple of hundred years later disconnected from our bodies because we don’t feel safe to feel pleasure.

This is why sensual pleasure is a good start and starting small is a good way because that small dose of it will feel safe in your nervous system, and that part of you that feels shame, it won’t go into overwhelm. Our sensory experiences help us connect to our bodies, they are the language of the nervous system. So by starting small we build and strengthen the nervous system. Our autonomic nervous system is beautiful and it is always working really hard to keep us safe and to regulate us. Small doses, titrate it for us. We have to practice. It takes devotion too. We have to commit to letting ourselves feel pleasure every day and the best way to do it is by starting off your day with pleasure. Our body will fight us, there will be resistance. “I’m too busy, I have work to do'“. Flight response. “I feel like I don’t deserve to feel pleasure it feels terrible putting myself first’. Flight and freeze working together. “I’m too tired to do it”, that is collapse.

Pleasure is the counter vortex. It builds that alternative neural pathway to the vortex of trauma. This is how it resources us.

So what are some pleasurable activities that are healthy choices.

• Singing, Chanting or Dancing

• Using our breath; doing breathwork or breathing exercises

• Movement, exercise, walking in nature.

• Eating nutrious food and really being present to the taste of it

• Surfing, skiing, rollerblading - they take a lot of concentration and ask of us to be truly present in the moment with our body.

• Going to an art gallery and admiring the art

• Listening to music or creating music

• Sexual self-pleasure is very nourishing and supportive

This helps us in everyday life and it helps us in the bedroom. When we know what we like we can talk to our partner about it. We can ask for what we want.

It turns out that being able to access aliveness & pleasant sensations in the body actually supports our nervous system and makes us more emotionally resilient.

Pleasure isn't only sexual, it's about enjoying being in your body throughout your day.

When we're more connected to pleasure, we're more loving and generous to those around us, we have more energy, we're able to focus better, we're more relaxed... and…

we get more done!

-Source unknown

What about the pleasure we might feel from coffee, drinking alcohol and taking recreational drugs?

Well you might feel good but actually we take them to avoid, to not feel and to soothe most of the time. So coffee is great but it stimulates adrenaline in our body which creates that fight and flight energy. So if we are taking it because we are tired and need more energy, we are ignoring our bodies boundary and its message that we you need to stop and rest. Alcohol is a downer and generally distracts us from feeling. Or for some people they can only express themselves and find a voice when they are drunk which is still avoidance. Recreational drugs, the stimulus response depends on the drug, but they are a tool of avoidance from being present in the moment, to wanting to feel.

Addicted to the pleasure of shopping, that high from buying stuff? This is a little hit of external validation that elevates us to help us feeling a sense of belonging but its a super quick hit and we often feel empty afterward. Don’t get me wrong there is nothing wrong with shopping per say and personally I love a good spot of window shopping and looking at clothes, but when you use it as a distraction to make yourself feel good, to not feel the ‘difficult’ emotions, or can’t stop your online shopping, that is a problem.

Finally, pleasure, how does it help us grow?

Well when we build up our capacity to receive it in our nervous system, we build up our capacity to feel more expansive energy. This is an open and vulnerable energy, we can only grow from this position. We cannot grow from constriction and shutdown, from invulnerability. We are not open to other perspectives in this state, we rarely inquire, we cannot listen to another person’s point of view and we certainly find it hard to let ourselves feel bigger emotions. We are in disconnect.

As always if you like this post, feel free to share it with someone for whom you feel it might be valuable.

The verbs that support our relationships

When it comes to the relationships in our lives, there are some very important verbs that are actually skills we need to learn to thrive in our relationships. It can be challenging to learn how to do these skills because we don’t have many good role models of healthy relationships in our lives. Well some of us do, but many of us haven’t had good role modelling. This is because many of our parents, grandparents and great grandparents are of the generations of people who have been in survival mode for a long time. In the past two centuries we have had the industrial revolution, a couple of world wars, mass migration of displaced people all over the world. Just to name a few traumatising incidents. So learning how to thrive in their relationships was not top of their priorities; they were just trying to stay alive.

I feel like we are at a very good point in time where we can start to thrive in society. There is a lot of damage to marginalised groups that has caused a lot of harm, that is going to take a long time to repair. I feel like we are at the stage where we can really start to focus on learning to have better relationships with ourselves and with others.

So what are these verbs? Well I am just going to go through and explain each one. I want to say to you though that each verb, that is a skill, is really essential to your relationship with yourself and is a key foundation of healthy adult relationships with other humans. With everything around you really.

So here we go…

To want. What do you really want? I think this is one of the most important verbs. When you get clear on your desires, boundaries become easier, purpose and the big questions in life become clearer. Here is the kicker. Culturally we have been brainwashed to believe that to want anything is a terrible thing. If you put your own needs before others you are not a good person. I think that so many women in particular do not know what they want and it is affecting their relationships, their sexuality and their erotic life. Desire is sacred. It is a good place to start when it comes to your relationship skills and getting your needs met. You have to practice this though. Start by writing a list, what do you want? Do it every day for a week and see what comes out.

To Ask. Once you know what you want you can ask for it. Sounds easy enough. So many people struggle to know how to ask for what they need. Your partner is not a mind reader they will not know unless you tell them.

To Receive. This is a hard one. I have had to practice this a lot because I am a very independent person. Being able to receive is a key to abundance. I am talking about material and non-material things. Learning how to receive help from others. In your intimate relationship if you cannot receive, surrender is really difficult. Surrender is important when it comes to orgasm. If you cannot and relax and surrender, if the nervous system does not feel safe to surrender and receive, orgasm can be challenging.

To Take. Don’t be afraid to reach out for what you want. Many of us have been culturally conditioned that to take is selfish, that we are not a good person. Learning to take what you want when it comes before you is definitely a skill. Many of us have developed protective strategies to protect us from doing this. We dim our inner radiance so that we are not offered opportunities, we reject new friendships or intimate relationships so we don’t get hurt. It is OK you can reach out and take what you want.

To Share. Sharing parts of ourselves, being vulnerable can be really scary. I understand why because maybe when we were younger we did this and our confidence wasn’t kept. Maybe we have grown up in environments or worked in places where it has not been safe to share our innermost thoughts, to be really open to how we are feeling. Try with a friend or partner. Then think about the actual experiences you have shared wth others. Whether it has been a friend, a lover, your kids. Something that really lit you up inside, write down how you felt. Sharing life with others and co-creating experiences with others is one of the foundations of being a human. We are not meant to do it alone. Our nervous systems are wired for connection. That ventral vagral part of our nervous system which susses people out when we meet them; that’s the part that is curious and wants to connect to others.

To Refuse. This is challenging when you want to please people all the time, or if your nervous system response is fawning. To refuse is also really dependant on understanding desire. When you know what you really want and what you don’t want, refusal becomes easier. Refusal is also important when it comes to boundaries and enforcing them.

To Play. Why do we stop playing? Play is such a huge part of our learning process, of bonding with other humans. We are so good at it as children, it is how we learn as children. As teenagers we are great at playing but sometimes we stop because we don’t want to lose face. Foreplay is play. It is a really important part of arousal, of your intimate life. Playfulness is a beautiful part of being human. It allows us to try make mistakes, try again, refine, try again. To live is to play. To learn is to play. To have a thriving erotic life with another is to play. To have friendships we like to play. The spirit of play brings us into presence, when we play we are being human.

To Imagine. Maybe this should have been before play? Our imagination drives our creativity. Do you know the sacral area in your body is where you creative energy and your sexual energy come from. Yep same place. Our imagination is fuel for play. Our imagination is fuel for what is possible in life. When you share the imaginations of your inner world with your partner, anything is possible. But that can be a little scary some times can’t it? Try it. Practice sharing one thing a day. Start with something small and easy the each day, just push the boundary a little. Titration - drip by drip, baby steps. We don’t want to freak out your nervous system. Act out your imagination when it comes to your creativity. Draw, make, bake do something with those creative energies coming from your inner world.

I am sure there are far more verbs that are helpful for us in our relationships but I feel like these are a good start. It can be hard to start when you haven’t been doing these and for those of you with trauma it might be harder to partake in some of these skills. Baby steps, start with the one that feels the most comfortable and see how you go.

If you want some support and to explore these skills, you can work through these in coaching. One on One coaching offers deep exploration into many different parts of us that might be getting in the way or protecting us from branching out into these new skill areas. If you would like to explore coaching with me, head on over and book a clarity call with me to explore further.

As always pass this onto a friend if you feel it might be helpful to them.

Being with our Emotions

The last 3 months have been really trying emotionally for so many people. We humans are wired for social connection, the social engagement part of our nervous system which is in our face, neck and the back of our neck is designed that way. We are designed to attune to each other through our facial expressions.

Now we find ourselves in a time where we can see few of our loved ones close up. I don’t know about you but I am really missing hugs. The Corona Virus also makes us face our own mortality. The whole situation has brought so much fear up for so many people. Fear is a very difficult emotion for many people to process, we tend to push it away and try ignore it. Yet it sill runs in the background when we do this.

How can we be with our Emotions?

We let ourselves feel the emotion, we let it run. This can be hard when we have repressed them for years.

One of the best exercises I have found to let ourselves be with them is to access them via the Felt Sense. The Felt Sense is somatic language that we can use to describe the sensations we are feeling inside our bodymind. I say bodymind because they are one thing, we aren’t walking heads.

So I have prepared a practice for you to use that you can find below that you can use to scan your body and practice tuning into your felt sense and the sensations and emotions. You can download it. Also there is a felt sense dictionary which comes from Peter Levine who is one of the founders of somatic experiencing.

How do you use it?

Firstly, review the felt sense dictionary so you can get a sense of the felt sense words you use to describe the sensations in your body. It will probably resonate with you because when you ask a child how they feel inside they often use these words. Itchy, wiry, purple, cloudy. They seem silly and culturally, the english language is not really geared to this terminology, to describe emotions and feelings. Many latin based languages that are typically more emotive, are better in these descriptions.

Then lay in a comfortable spot, put the audio on and follow the instructions. As you scan your body from top to bottom or vice versa, pay attention to what you notice, tension, stiffness, discomfort and really hone in on in and how it actually feels.

What you may notice as you pay attention to these sensations is your body may start to relax or it may bring up the emotion underneath the sensation. So if you feel like you need to cry, thats OK. Let it out. If you notice anger come up bash the pillow next to you. If you feel Fear and then need to move, go for a run or a walk. Whatever comes up is OK.

The healing power of Breathwork

I recently returned from 8 days of Breathwork facilitator training. It was a fantastic week where I got to learn and hang out with 19 other very engaged students learning to teach and facilitate Breathwork. By the end of our time together we had all developed extremely close bonds with each other, which is not surprising given we had spent all of that time breathing together and taking care of each other whilst processing lots of latent trauma.

Breathwork has been around for some time. You may have heard of it or know it as rebirthing, holotropic breathwork, alchemy of breath, BBTRS Breathwork, Breath of Bliss. These are all different teaching methods. Similar but different. There is no branding or copyright around Breathwork because it’s Breath.

So why is Breathwork so effective at moving old stuck energy, tension or trauma out of our body? Well the idea is that you charge up your body with oxygen through a connected breath, in and out, no pause in between. This brings you 100% into presence in your body, bypassing cortical control into an altered state of consciousness. In BBTRS breathwork, which is the modality I am learning, the idea is to bring the body into presence with this old energy and release it by triggering the flight or fight response to give the trauma the opportunity to complete its cycle.

What is the trauma I am speaking about? Well the best way to explain it is to use an example from Peter Levine’s book, “Waking the Tiger”. Imagine you see a Lion chasing a Zebra. The Zebra in an attempt to save itself falls to the ground and plays dead. It is frozen. The Lion, realising the chase is over, gets bored and runs away. Some moments later, knowing that danger has gone, the Zebra jumps up. It immediately starts running around, tremoring and shaking its body. It is discharging the frozen energy from its body. In his book Levine says the Freeze offers two benefits. Firstly, it saves the Zebra because the freeze allows it to run for its life, when danger has dissipated. Second, If the Zebra was eaten by the Lion, when frozen and numb it would not feel anything. Nature has built in compassion into a natural cycle. Humans and animals can both access the freeze response. However, for humans, our body doesn’t naturally do the discharge. We have to give it some help to do that. (for the sake of the article I’m just talking about latent general trauma, there are many different types of trauma the principle is the same).

Every day we experience the fight, flight or freeze response in our body in our autonomic nervous system. The danger coming our way may not be a lion chasing us but maybe it is an angry boss or spouse, or a lack of emotional or psychological safety in our work environment, angry drivers on the road yelling at us or a train stuck on the tracks doing nothing whilst we are stuck inside, worrying about getting to work on time. We have these scenarios happening all the time and because they have become normalised instances in our life, we don’t realise that constantly moving into these states of flight, fight or freeze is putting a lot of stress on our bodies. This is because we don’t have any opportunity to release that energy.

Trauma is the result of the freeze energy getting stuck in our body and not having the chance to complete its cycle. Trauma is not the result of what happened to us. Trauma is the result of how effective our nervous system was able to deal with that energy that was triggered in the traumatic situation. Two people can go through the exact same event, one feeling traumatised, the other being completely fine post the adverse event. It depends on whether the person went into freeze and stayed there or whether they went into flight or flight and were able to ‘save’ themselves. The good news is there are many different ways of releasing trauma frozen in our body. Breathwork is just one.

So how can Breathwork help?

As mentioned above, breathwork allows our body to release this stuck energy. Through charging the body with oxygen, the flight or fight kicks in and the body completes the cycle through discharge. This may be shaking, tremoring, crying, laughing, shouting, myofascial unwinding which is the body moving itself. Emotions that were never acknowledged at the time come back up, muscular tension releases. It creates a lot of space in the body.

People report feeling softer in their body, postural changes, feeling more ‘in’ their body, better at reinforcing their boundaries, feeling their emotions and actually enjoying that. A stronger sense of their own presence and feeling others’ presence.

For me personally, I have released really old tension, lots of trauma, I feel softer in my body, my skeleton actually feels quite different, aches and pains have disappeared. I am present with the sensations and emotions within my body and able to witness and observe them and I have noticed my capacity to be emotionally triggered has significantly decreased.

Breathwork is something you would do with a trained facilitator who can safely hold space for you. However it is your own body doing all the work, releasing all on its own, unwinding, your own breath healing you. You being your own healer. All the answers deep inside of you, all there waiting for you. Your body and its own innate ability to heal working its magic.

There are certain health conditions where Breathwork is contraindicated. These include pregnancy, severe asthma, heart disease, severe mental illness, epilepsy, diabetes, acute physical injuries. If you are unsure if you should try Breathwork, please consult your medical professional for advice.

Healing our Inner Child

One of the biggest challenges we face in our growth and development as adults is healing our childhood wounding.  That is, the traumatic impact of both emotional and psychological wounds we incur in childhood.  

This wounding is most often the result of our needs not being met by our parents.  Everyone that I work with has experienced this, as I have too. It is not because our parents were terrible parents, although some people’s parents were horrible.  It is that many of our parents are not perfect, they are people who were trying to work, raise children and have a life. They cannot focus all their attention on us 100% of the time.  They also had their own inner child wounds and at times they were parenting from that part of themselves, not their adult parts. The trauma I am talking about that we experienced as a result of this ranges from being criticised for not getting a great test score on a test at school, to being ignored, to in some cases, emotional, physical and sexual abuse.

Trauma expert, Dr Bessel van der Kolk, whom I have had the pleasure of being taught by, says in his book “The Body Keeps the Score”, ‘Trauma causes people to remain stuck in interpreting the present in light of an unchanging past’.

We develop strategies, habits and patterns of behaviour, that are often very reactive and they become our dominant approaches to cope and live our life.  Thus often repeated patterns of feedback are given, repeated incidences of relationships dynamics occurring are often a sign that you are operating from your inner child self.  Anything that gets you a bit fired up or ‘triggered’ is often a good sign that old programs maybe of shame, inadequacy, abandonment, betrayal or feeling unsafe are operating. These programs always have stories attached to them that allow us to feel in control of what is actually going on.  So much so, that we attract the same situations and act them out on a daily basis.

When we are unaware of these child parts of ourselves running our life we are actually walking around projecting a shadow part of ourselves onto others. Our inner narrative might be ‘the bad person who did that to me’, ‘the bad luck responsible for our suffering’.  In some cases we get feedback in the workplace, giving us a sign of how others are experiencing this shadow part of ourselves - that we don’t see - and how it impacts on them. However, it can, when left unattended for a long period of time turn into symptoms, illness or disease; often in the case of repressed emotions that were not accepted as part of us as children.  For example, many people have an unhealthy relationship with their own anger and struggle to express it in a grounded way as it was deemed unacceptable when they were a small child. How many toddlers having a tantrum at two years old are sent to the ‘naughty corner’? What they are actually doing when they shake their body on the floor is trying to discharge the energetic charge of anger running through them.

Why do we need to do this inner child work?  I hear you ask. Well, often we don’t get a choice because we hit rock bottom.  Either in terms of poor health or relationship rupture. Often in midlife, our psyche gives us a chance to heal this wounding and face our pain to prepare ourselves for a vibrant ‘third act’ after we turn 50.  In her famous essay on Midlife, Brene Brown says it like this. ‘Midlife is when the Universe puts its hands on your shoulders and says “I’m not screwing around. All of this pretending and performing – these coping mechanisms that you’ve developed to protect yourself from feeling inadequate and getting hurt – has to go. Your armour is preventing you from growing into your gifts. I understand that you needed these protections when you were small. I understand that you believed your armour could help you secure all of the things you needed to feel worthy and loveable, but you’re still searching and you’re more lost than ever. Time is growing short....”

“Facing childhood wounding and working with relationships that will help you heal your relationship with your inner child might be some of the most challenging personal development work that you do but it will also be the most freeing and empowering.  ”

To heal your inner child, you need to bring that part of yourself to consciousness.  You do this by witnessing your inner world. That is, be able to observe when you are acting out one of your habits or patterns of behaviour.  Once you can do that, you work out what that behaviour is trying to gain for you; often love, safety and belonging. The next step is being able to parent yourself. This enables individuation and clear separation from the sensitive child part of you within you.  The third step is learning to put some strategies in place for self care so you can regulate your nervous system and then develop new strategies to cope and thrive in the world.

This work is freeing both to you and your family system.  It breaks cycles of family patterning that you have been carrying.  It creates the capacity for you to witness and observe your emotions and understand in an embodied way that you are not your emotions - you are just the experiencer of them.  It makes baring your emotions so much easier and gives you the ability to listen to them when they arise.

Doing the inner child work is tough.  You want to do it supported by a coach or therapist and with the support of those you love around you.  It will improve the quality of your relationships. It will open you up to different types of relationships and experiences in your life as you stop reacting and start creating the outcomes you want.  It will allow you to have a close relationship with your body and really learn to listen to it and the innate wisdom it has within it, by listening to your emotions and learning to be with them. You will learn to appreciate your shadow and move towards self-love and self- acceptance as you learn to love all the different parts of you, good and not so good.  Hopefully you learn to listen to your nervous system and really learn the meaning of ‘take care of yourself’; how to give yourself permission to rest, how to regulate yourself at a pace that is supportive of your need to recover. But most importantly, you will learn to love all the different child and adult parts of you that you discover and that you are a glorious, multi-dimensional being who is capable of living their best life and thriving in the world. 

I do inner child work in my coaching - if this is something would like to explore, come have a chat with me.