In our overstimulated worlds, our nervous systems are always on the defense. Nature provided humans with this emotional response to survive, a means of combating dangerous situations and keeping ourselves safe. But imagine if you could calm your overly active nervous system and shift your default state to one of pleasure vs protection?
Enter: orienting, a technique used in somatic-based trauma therapy to calm the nervous system. Simply put, orienting refers to your ability to sense your outside world. You can think of it as the process of observing your environment with all of the senses—and responding positively or negatively to what you experience.
Biologically Wired to Orient
There are two types of orienting: defensively, to take care of ourselves, and exploratory, to experience pleasure and aid stress relief.
Defensive orienting, like the fight or flight response, is automatic response to a stressful situation or aversive stimuli which can trigger psychological changes; it’s biologically necessary for protection. Exploratory orienting, on the other hand, refers to taking in our environment with presence, and it’s a powerful tool for restoring balance to the nervous systems.
It’s worth noting that trauma and chronic stress play a role in our body’s natural orienting intelligence. Trauma tends to make us hide or shut things out, and as a result we orient ourselves to negativity and potential. The good news is you can restore orienting intelligence back to the body through practice.
Practice Orienting Through The Senses
Tune into the present moment with a few of our recommended exploratory orienting practices that can be done anywhere, anytime:
Pause + Presence: One of the easiest ways to orient is by pausing mindfully, allowing your eyes to wander freely, moving your head in any direction that feels comfortable, paying attention to the details that you see, feel, sense, and tune into how you’re feeling in your body and breath.
Touch: One of the most effective ways of bringing you into the present moment. Touch four objects (fruits, flowers, surfaces, your body), observing their texture and sensation. If you are touching your hands or body, consider using a clean fragrance and bringing awareness of how it feels.
Go Outside: All of our senses help us orient; when you step outside, pay attention to the smells of fresh air, birds, your feet on the sidewalk, or cars. Turn off your phone and/or silence notifications. Don’t rush – nature rewards those who listen.
Scent Ritual: Scent can shift your energy in just a few moments. Spray your favorite fragrance to help you tune into your surroundings, and experience the naturally healing power of aroma to unlock what’s inside.
Once you’ve practiced orienting through the ways above, turn inward and identify the emotions you feel and where it shows up in your body. For example: I feel calm, and I feel it in my heart/chest. The more often you orient into the present, and into pleasure, you can rewire your brain to experience safety, presence, and expansiveness.
