Video Library

Guidelines for Using the Demo Videos

The online exercises are some of the most powerful, even when you are in-person. The longer videos give more of a feel for the practices and for the leader and mirror roles. The videos for the in-person exercises are just short reminders of the exercises basics.

Take turns with a leader and a mirror for the practices that involve mirroring. TALK about what you notice in your nervous system after each turn. Leader starts. TALK is an important part of Body Up! Co-Regulation.   

Online or In-Person Practices

* New Demo Videos

Back Stack*
For Arriving in Your Body, Experiencing Identity, Finding Home in Your Core 2021
RT: 6:32
Link to Print Instructions
Breath Wings*
For Arriving, Heart Opening,  Expanding Breath and Awareness, Building Capacity for Intensity in Relational Space. 2021
RT: 5:44
Link to Print Instructions
Chicken Wings
Breathe, Move and up regulate! Build capacity. 2020
RT: 3:33 
Link to Print Instructions
Connected 8s
Build a sense of connection. 2020
RT: 7:05 
Link to Print Instructions 
Cross Crawl
A co-regulation exercise for building capacity for complexity. 2021
RT: 6:29
Link to Print Instructions 
Good and Grumpy and Good
For Giving the Body a Voice and Shifting In and Out of Moods. 2020
RT: 8:09
Link to Print Instructions   
Hands Show Breath
For Connecting to Self, Other and Breath. 2020
RT: 6:14
Link to Print Instructions
Heart Circles
Feel your heart. Feel connected with another. 2021
RT: 10:18

Link to Print Instructions

My Safe Bubble
Explore boundaries for feeling safe in our own skin around  others.  2020
RT: 13:33
Link to Print Instructions
Partner Stretches
Stretch and Get Embodied With Another Person. 2020
RT: 3:33 
Link to Print Instructions
Pick Me Up and Hug
Get connected. Reach for help, connection or intimacy. 2021
RT: 12:51
Link to Print Instructions
Piezoelectric Arms*
Arrive in your body. Notice sensation and use boundary muscles, with a partner. 2021
RT: 9:06

Pinky Paws
Take in love and nurturing. Connect to self and other at the same time.2021
RT: 8:05
Link to Print Instructions 

Prayer Push*
For Exploring Your Body Up Preferences in Breath and Movement, as well as Empowerment, Boundaries and Expansion. 2021
RT: 7:48
Link to Print Instruction

Prayer Sweep
Calm your Nervous System and Invite Heart Connection. 2020
RT: 5:20 
Link to Print Instructions
Proud Duck*
For a Dose of Cheerfulness and for Feeling Good About Myself and Connected at the Same Time. 2020
RT: 5:48
Link to Print Instructions                    
Reach for the Earth
For Getting Connected With Ourselves, the Earth and Each Other, 2021
RT: 6:08
Link to Print Instructions
Sitting with Self and Other
For developing wiring to notice self and other at the same time. 2021
RT: 14:21
Link to Print Instructions
Sitz Bones Rock
For Getting Embodied and Finding Center. 2020
RT: 4:13
Link to Print Instructions
Strong Twist*
For Up Regulation, Attunement, and Building our Capacity for intensity and Complexity. 2020
RT: 8:13
Link to Print Instructions                
The Fan
Get Connected, Give the Body a Voice and Boundaries. 2017
RT: 1:21
Link to Print Instructions
Turn Away and Come Back*
For Playfully Exploring  Connecting and Disconnecting With Another. For Exploring Attachment, Abandonment and Reunion.
RT: 7:09
Link to Print Instructions            
Up And Down With the Voice
For Giving the Body a Voice and Shifting In and Out of Moods. 2020
RT: 10:14
Link to Print Instructions                 
Washing Machine 
RT: 10:14
Link to Print Instructions                 6:44

In-Person Simple Practices

Arm Hang
Calm Down, Get Connected and Build Capacity. 2017
RT: 1:23
Back To Back Sitting
Calm Down, Drop In and Connect By Leaning on a Partner. 2017
RT: 0:59 
Ribs To Ribs
Calm Down and Connect By Tracking Breathing in Both Bodies 2017
RT: 0:42 
Ships Hug and Co-Let-Go
A More Intimate Way to Connect, Calm Down, Cut Shame and Belong. 2017
RT: 0:49

In-Person Complex Practices

Git Outta My Space!
Use Your Boundary Muscles and Stay Connected. 2017
RT: 5:20 
Hands Grasp and GRRR!
Spill or Build Energy, Give the Body a Voice. 2017
RT: 5:20 
Push Pull Stretches
Build Your Capacity for Complexity in Connection. 2017
RT: 0:56

Understanding Your Nervous System

Interview on Co-Regulation
What It Is and How It Works 
Beth Dennison & Mira Malcolm. 2020
RT: 6:38 
Introduction to Co-Regulation
How We Develop Regulation Skills
Self Regulation and Co-Regulation. 2017
RT: 15:57
Life is a Regulation Game: Part 1
So Cooperate With Your 3-Layer
Autonomic Nervous System.  2017 
RT: 7:20
Link to Handout 1
Life is a Regulation Game: Part 2
Shifting Out of Threat Responses.   2017
RT: 12:59
Link to Handout 2 

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