So one of the things that I found very powerful on the resourcing process and working with clientele who have been traumatized is helping them to learn how to orient to their environment effectively and its sounds like a crazy thing and it’s actually a simplest thing in the world to people to do so it’s very difficult for people could do. Um, but if you think about it how does the lower brain know where we are in time and space, only by the information that you can gather and how to gather the information, gathers the information through the five senses. And so what we see, what we hear, what we smell, taste and feel is the receptive, perceptive information that the lower brain is gathering from our environment, right? And so if you think about it on biological level what is being in the moment, what is being present. We talked about this concept of being present in the moment and in our bodies, here since the 80’s or maybe late 70’s. What does that mean and how do we get there you know I remember for a year I was trying to be in a moment you know I don’t know that is as simple as feeding a lower brain information that it needs to know, where we are in time and space. That tells us we’re in the moment. So I develop this little exercise and it’s called the fives. What it do is everybody get five post it notes you know a little post it notes and just write the number five on all of the five post it notes and post all of the fives on five locations I recommend your alarm clock your bathroom mirror, your kitchen stick somewhere in your living room and in your car. Now every time you see one of those posted notes with the number five on its to remind you to take five minutes to focus on your five senses. And so if you take one minute and that you really taking one minute of conscious focus and look around, really look around you look up to look down you look behind you look under thing, you look at the object, and you look at the colors, the shapes, the textures, but take the time one minute to just really look around see if there’s something in that space that you can find a good that you can see from a different perspective or something that didn’t even realize was there before. And then take a minute and listen to the sounds, just stand there and listen to this sound, listen to the sounds that are going on outside, the birds, the traffic, the plane going by, the siren, listen to the sound of it if going inside the room, the hum of your computer, the hum of your refrigerator, the sound of the drip and the bathroom sink, whatever is going on, take the time to really listen to those sounds. Go through all five senses that way. Take the time to smell. You know the sense of smell is more powerful of our five senses to distinguish 10,000 different cent. And each cent that we can distinguish can have memories attach to them. Not just one memory but several. So you of the power of our sense of smell and the way that we can associate to the different times of our lives and the way that smelling things affects our emotions and gives us the sense of resource and support. Same thing you know with tasting you know I, I encourage the people think about the tip of tongue and the back of the tongue and the back of the tongue and the bottom, the left, the right and really exploring the pallet, salty, sweet, sour, metallic, acid, really bringing your time and attention there. The part of what were doing, we’re orienting to what’s around us and we’re ultimately telling to the lower part of our brain is, I’m safe. I’m safe. I’m safe. Oh right! Because as you’re orienting to your environment, and you’re also taking note, there is no dog bearing its teeth. There is no, you know a man with a gun pointing it at me. Oh right! So how do you orient with your environment is virally important, too. And then, of course taking a minute to feel. And this is the one that is most difficult for most of us because feeling is the very thing that we are trying to avoid for so long. And if you can break it down just into sensation, and try to get out of initially the affected meaning of those feelings, right, of what you’re feeling. And so sometimes, I can think about I can feel the weight of my shirt. Okay. I can feel where it’s hitting my body and where it’s not hitting my body. I can feel the difference on the temperature of my hands and face then the rest of me that’s covered. I can feel the pressure of my jeans. Oh I cannot feel the pressure of my jeans, I put on like five pounds. It’s killing me. So anyway I can feel my muffin tops starting to form. I can, you know I can feel the warmth of my feet in my shoes. Right so if you can just focus on those kinds of things and the sensations. If you take one minute and just orient externally for each of your five senses, that’s five minutes. If you want to take it to the next level, you can take 30 seconds and I just recommend initially just practicing with the five minutes, five times a day with the five locations, five senses orienting externally to your five senses. After that, then try 30 seconds to orienting to the five senses externally and then 30 seconds each internally. So what can you imagine as far as you know when you are looking around the room obviously definitional cortex working and you know but we can turn that internal in visioning of our muscles, our bones, our organs, blood, heart pumping, lungs expanding and enclosing so that way we’re getting this kind of you know imagined but visual sense of ourselves and then the sounds our bodies make. You know the sound of your swallow, the sound of your heart beat, and the sounds of your bones creak. Bringing that kind of hyper focus and awareness in five minutes, you’re going to be finding that space and that time and developing the musculature knowing how to get here now? How to get present? How to be in the moment?