Your 3-day step-by-step guide to navigating your energetics shifts after a Spinal Energetics Session
BY TANYA ELISE
In this 3-day step-by-step guide, my intention is to provide you with additional at home support to help you navigate your Spinal Energetic shifts as your body, mind, and soul integrate the changes.
It's important to note that this guide is not restricted to your initial session; instead, it is a tool that you can utilise after each subsequent session, offering continuous assistance throughout your ongoing journey of self-exploration and healing with Spinal Energetics.
This guide offers suggestions to foster self-reflection, emotional awareness, and curiosity about your inner world, including the light side and shadow aspects of yourself.
During the 3-day period of embracing stillness and self-care, you ultimately grant yourself permission to further explore the full spectrum of your energy systems, insights, limiting beliefs, and stored emotions with compassion and curiosity.
As you embark on this journey, approach these suggestions with an open heart and a willingness to delve into the depths of your being. Allow the process to unfold naturally, trusting the wisdom that emerges from within you. Embrace the vulnerability that comes with self-exploration, knowing that it is an essential part of your growth.
With gratitude,
May this guide serve as a valuable companion throughout your path of self-discovery and emotional growth, supporting you as you continue to evolve after each and every Spinal Energetics session.
MEDICAL DISCLAIMER AND TERMS OF USE
Copyright © 2024. This "NAVIGATING YOUR ENERGETIC SHIFTS 3-DAY STEP-BY-STEP GUIDE" is written and owned by Tanya Elise Fitzgerald, trading as Lady Harmony (ABN 15 496 098 071).
1. Disclaimer.
The information contained in this guide is intended for informational and educational purposes only. It does not replace any psychological, and/or medical advice received from medical doctors, professional psychologists, psychiatrists or primary health care providers. It is not intended to constitute medical advice, diagnosis, treatment, or any substitute medical or psychological care in any way. If you are an individual with such challenges, you should consult an accredited practising psychologist or similar qualified health professional and cease using this guide. The author is in no way liable for any misuse of the material.
2. PERSONAL RESPONSIBILITY.
You acknowledge that you are participating voluntarily in using this guide and that you are solely and personally responsible for your choices, actions and results, now and in the future. You accept full responsibility for the consequences of your use, or non-use, of any information provided on or through this guide, and you agree to use your own judgment and due diligence before implementing any idea, suggestion or recommendation from this guide to your life, family or business alike.
4. PROPERTY RIGHTS.
All rights reserved. You are permitted to print this document for your personal use only. No part of this guide may be adapted, reproduced or transmitted in any form. Including, but not limited to, email or other electronic or mechanical means without permission in writing by the author. By using this guide, you are agreeing to all parts of our above Medical Disclaimer and Terms of Use.
Suggested Meditations for Integrating & Grounding:
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Grounding Body Scan Meditation:
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Surrendering to the Stillness Meditation:
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Self-Reflection Journal Prompts:
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Journal about your session experience, noting any sensations, emotions, or insights that arose.
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Reflect on the shifts you felt and the messages you received during the session.
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Write down any intentions or goals you have for your healing and personal growth journey going forward.
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Hydration, Nutrition, Herbs, Teas & Supplements:
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Drink plenty of water after your session to support your body's natural detoxification and energy-clearing processes.
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Focus on nourishing foods such as fruits, vegetables, and proteins for deep nourishment and energy stability.
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Avoid or minimise caffeine, alcohol, and processed foods, which can disrupt overall detoxification and energy balance.
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Utilise teas, herbs, and/or supplements (i.e. magnesium) to further support your body and mind to relax and restore.
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Affirmations & Supportive Self-Talk:
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Choose affirmations that resonate with your intentions and repeat them throughout the day to support your mindset.
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Examples: "Rest is also productive", "I trust my body's ability to regulate and heal with support", "I am important", etc.
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Self-Care Rituals to Support Your Body, Mind & Soul:
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Examples include warm bath/long shower, gentle yoga or stretching, calming herbal tea, dance, play, art, nature walk, body massage, facial, cooking, baking, sauna, ice bath, breathwork, binearal beats, gardening, hair treatment, etc.
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Suggested Meditations for Emotional Release & Self Compassion:
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Our Warring Self vs. Our Infinite Self Meditation:
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Loving And Listening To Yourself Meditation:
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Surrendering & Supporting Additional Emotional Releases:
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Surrender. Give yourself permission to set up a safe and quiet space where you can express and release any additional emotions that may have been stirred up during your session for a deeper release. Hold yourself. Hold your inner child.
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Allow yourself to cry, scream, dance, shake, journal, or engage in any form of creative expression that helps you process and release any extra emotions... It's okay to let go.
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Remember: What you resit, persists. Your emotions are simply communicating with you, they want to be seen and heard. Your role is to respect them and listen. Ask yourself, "What are these emotions trying to bring into my conscious awareness?".
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Movement & Body Awareness:
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Tune into any sensations or areas of tension in your body and gently stretch/massage those areas to support muscle relaxation. You may like to use a heat pack for extra support.
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Engage in gentle physical activities that promote deeper levels of body awareness, such as single-leg balance, pilates, yoga, weight lifting, stretching, breathwork, mirror gazing, EFT tapping, walking backward, gardening, craft, puzzles, etc.
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Self-Compassion & Self-Care:
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Practice self-compassion by offering yourself (and your inner child) kindness, understanding, acceptance, and forgiveness.
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Engage in self-care activities that nourish your inner child, mind, body, and soul, such as writing a forgiveness letter to yourself or someone else, listing 3-5 things you're proud of or grateful for, cleaning/tidying your space, calling a friend, etc
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Suggested Meditations for Self-Reflection & Integration:
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Remembering Your Worth Meditation:
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Accepting Change Meditation:
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Gratitude & Intentions:
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Practice gratitude by reflecting on the 3-5 insightful shifts and blessings that have come into your awareness over the last 3 days and/or your experience with Spinal Energetics.
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Set 1-3 new intentions for your ongoing healing journey, focusing on what you want to cultivate more of going forward. Examples may include:
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Treating myself with the same compassion I would offer to a dear friend.
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Honouring my feelings and using healthy outlets to release and process them.
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Paying more attention to my thoughts, feelings, and bodily sensations with curiosity and non-judgment.
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Friends, Family & Supportive Community:
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Reach out to trusted friends, family members, mentors, or support groups that inspire you and encourage you to bloom!
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Explore local workshops, seminars, or classes to deepen or broaden your connections to support your personal growth.
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Energetic Protection & Boundaries:
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Set healthy boundaries in your interactions and relationships, honouring your own needs and energy levels.
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Practice saying no to the things you don't actually want to do and saying yes to the things you actually want to do.
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Visualise a protective shield of light surrounding you to support and comfort your body, mind, and soul as it mentally and emotionally processes the energetic shifts and upgrades.
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Understanding your emotions can be challenging at times so, I've included this powerful tool that I use and share with many of my clients. This tool was inspired by Dr. Gloria Willcox to help people identify their feelings and emotions more accurately. This isn't a complete overview however, it is a helpful starting point if you want to understand yourself better when journaling.
'Ambivalence' is the state of experiencing mixed feelings or thoughts about something or someone (i.e. indecision, feeling stuck, etc.) It’s normal when considering a change. However, it can be a challenging process depending on the topic & at times it can keep us feeling stuck for long periods of time. This worksheet functions to help you resolve ambivalence by highlighting the pros & cons for making change vs remaining the same. Below you'll find a basic breakdown of what this activity might reveal what it is that's truely blocking you or keeping you stuck.
Pros of making a change:
e.g. This course will teach me a lot. It will also allow me to help my clients on a deeper level.
Cons of making a change:
e.g. I will have to cut back on buying lunch every day and socialising with friends so I can pay for this course.
Pros of not making a change:
e.g. I will be able to keep buying lunch every day and I won't have to give up my weekend spending budget.
Cons of not making a change:
e.g. I won't be able to expand my business the way that I want.
Deep Belly Breathing (Diaphragmatic Breathing):
Inhale deeply through your nose, expanding your belly as you fill your lungs with air. Exhale slowly and completely through your mouth, allowing your belly to fall. This technique activates the vagus nerve and triggers the relaxation response.
4-7-8 Breath:
Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and then exhale gently through your mouth for a count of 8. This breath pattern calms the nervous system and promotes a sense of tranquility.
Alternate Nostril Breathing (Nadi Shodhana):
Close off your right nostril with your thumb and inhale deeply through your left nostril. Then, close off your left nostril with your ring finger and release your right nostril as you exhale. Inhale through the right nostril, close it and exhale through the left. This breathwork balances the nervous system and supports the vagus nerve.
Box Breathing (Square Breathing):
Inhale deeply for a count of 4, hold the breath for 4 counts, exhale for 4 counts, and then hold the breath again for 4 counts before starting the cycle again. This technique helps to regulate the autonomic nervous system and calm the mind.
Humming Bee Breath (Bhramari Pranayama):
Close your eyes and take a deep breath in. As you exhale, make a humming sound like that of a bee. Feel the vibration in your head and chest. Repeat this several times, focusing on the soothing sound and its calming effect on the nervous system.
I hope that this 3-day step-by-step guide has supported you with valuable insights into your inner world, and supported you a little more in navigating your Spinal Energetic shifts and upgrades. I'm grateful for you and I'm sending you so much love!
Thank you for allowing me to be a part of your journey. It is people like you who inspire me to keep creating meaningful resources and supporting others in their personal development journey. Wishing you continued growth, self-compassion, and empowerment on your path.
With gratitude,
For any after-hour emotional or mental wellbeing support,
Lifeline can be contacted 24 hours a day by phoning 13 11 14.
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