Mind-Body Workbook for PTSD (6 page)

Figure 2.1 Body Sensation Compass

A migratory bird’s internal compass tells it when it’s veering off course on its way home in the spring. When you befriend your I-System, it becomes your compass, letting you know when you are off course. Your awareness is all it takes, because when your I-System is calm, your natural functioning lets you effectively navigate daily activities, and even any crisis.

2. Do a Problem map. You may be saying to yourself,
I did Problem maps last week; why do I have to do them again?
Great question! It’s a different day, with different problems and different maps. Mapping gives you insight into what’s happening right here, right now, so each map is a journey of self-discovery. Mapping is a strong mind-body bridging tool you will use to recognize your requirements and quiet your I-System. So let’s get started.

Write a current problem in the center of the oval. Next, take a couple of minutes to scatter around the oval any thoughts that come to mind. Work quickly, without editing your thoughts. List your body tensions at the bottom of the map.

PROBLEM MAP

Body Tension:

______________________________

______________________________

A woman with both PTSD and alcoholism did a map in a group session. She was scheduled to go to court for her third DUI the next day. She had only a few items on her map. One of her listed thoughts was
Going to court tomorrow
, but she had listed no body tension. She shared that she felt detached and numb, until the group asked her what might happen in court. Her body then tensed, and she became tearful, meaning that she did have an underlying requirement. Doing another Problem map made her aware of her
main
requirement:
The judge should be lenient
.

What does your map say about how you are approaching your problem?

1. Is your mind cluttered or clear?
   

   ______________________________
   

2. Is your body tense or relaxed?
   

   ______________________________
   

3. What are your requirements?
   

   ______________________________
   

   ______________________________
   

   ______________________________
   

If your map has minimal signs of an overactive I-System, it may be that you have no requirements, but that’s quite unlikely at this early stage of your practice. What’s more likely happening is that your overactive I-System is closing you off, shutting down your normal body sensations.

To find out if that’s the case, get out a blank piece of paper and do another map. Put an important thought like
I’m going to court tomorrow
, which brought up no body tension, in the oval. Consider that thought to see what comes to mind and write your thoughts around the oval for three to four minutes.

Many times, your body will then tense, which helps you discover your underlying requirement. Being unaware of your requirement (
The judge should be lenient
) keeps your I-System active. The key to waking up your body and healing yourself is recognizing your requirement. You don’t have to force yourself to feel anything. Your natural functioning will let the process take place gently and powerfully.

3. Using the same problem, do another map, this time using your bridging awareness practices. Write the problem in the oval. Before you start writing, listen to any background sounds, feel your body’s pressure on your seat, sense your feet on the floor, and feel the pen in your hand. Once you feel settled, keep feeling the pen in your hand, and start writing. Watch the ink go onto the paper, and listen to any background sounds.

Problem map with bridging

1. Is your mind cluttered or clear?
   

   ______________________________
   

2. Is your body tense or relaxed?
   

   ______________________________
   

3. Observe the differences between the two maps:
   

1. Are you clearer about your problem? Yes ____ No ____
   
2. In this mind-body state, how would you approach your problem?
   

   _______________
   

   _______________
   

3. In this mind-body state, do you recognize your ability to heal yourself? Yes ____ No ____
   

Day Six     Date:____________

1. Throughout the day, observe how your day is going. How do you see the results of mind-body bridging in your daily life?

______________________________

______________________________

______________________________

______________________________

List any situations where mind-body bridging isn’t working. Be specific, and see if you can recognize the requirement responsible for your distress.

2. Do a Problem map. Start by choosing the most stressful problem from the previous list. Write it in the oval in the center of the paper. Next, take a couple of minutes to scatter around the oval any thoughts that come to mind. Work quickly, without editing your thoughts. The mind produces hundreds of thoughts each minute. The more open you are to how your mind works, the more insight you gain. Thoughts like
This is a stupid exercise
,
This book can’t help me
,and
I know enough now to do the map in my head
are perfect to write. Describe your body tension at the bottom of the map.

Problem Map

Body Tension:

______________________________

______________________________

1. Is your mind cluttered or clear?
   

   ______________________________
   

2. Is your body tense or relaxed?
   

   ______________________________
   

3. With the amount of body tension and mind clutter on your map, would your ability to heal yourself be limited? Yes ____ No ____
   
4. What requirements did you recognize on this map?
   

   ______________________________
   

   ______________________________
   

3. Do the same map, this time using your bridging awareness practices. Write the problem in the oval. Before you start writing, listen to any background sounds, feel your body’s pressure on your seat, sense your feet on the floor, and feel the pen in your hand. Once you feel settled, keep feeling the pen in your hand, and start writing. Watch the ink go onto the paper, and listen to any background sounds.

Problem Map with bridging

1. Is your mind cluttered or clear?
   

   ______________________________
   

2. Is your body tense or relaxed?
   

   ______________________________
   

3. Observe the differences between the two maps:
   
   1. Are you clearer about your problem? Yes ____ No ____
      
   2. In this mind-body state, how would you approach your problem?
      

   _______________
   

   _______________
   

4. In this mind-body state, do you recognize your ability to heal yourself? Yes ____ No _____
   

Day Seven     Date:____________

A thirty-year-old woman with PTSD from repeated childhood sexual abuse shared her progress with her women’s group: “My Problem maps had
My teenage son’s drinking
,
Unpaid bills
, and
My boss from hell
. I believed they were all causing my distress. When I did the maps again using my bridging awareness practices, I realized it wasn’t my
problems
but my
requirements
about them that caused my distress. The bridging map gave me a glimpse of who I really am. I began noticing the trees in my yard, the blue color on my walls, and the cool air on my face. I even noticed my days getting easier.” She hesitated and asked the group if it was okay to talk about something personal. After getting the go-ahead, she said, “I used to service my husband sexually just because he’s such a good guy, but yesterday I had an orgasm with him for the first time.” Every woman in the room felt her eyes well with tears.

Mind-body bridging has two parts: the first consists of your bridging awareness practices and thought labeling, and the second is befriending your I-System. You befriend your I-System by using tools like mapping, and recognizing and defusing your requirements.