Four exercises, about five minutes. For the band across your forehead that nothing seems to reach.
Screens do not help, but the eyes are also where the body does its watching, and watching is what you do when some part of you is not sure it is safe. What you get is a braced forehead and a face holding an expression it never chose.
By six in the evening there is a band across your forehead and a dull ache behind your eyes. You assume it is the monitor.
Screens do not help. But the eyes are also where the body does its watching, and watching is what you do when some part of you is not sure it is safe. Braced eyes, tight forehead, and a face that has been holding an expression it never chose.
This is the region body psychotherapy calls the ocular segment: eyes, forehead, temples, the base of the skull. It is the first place many people armour and the last place they think to look.
The exercises below are small and quiet. There is nothing strenuous here. Dim the light if you can.
Do them in this order and go slowly. If something feels like too much, stop and breathe. That is part of the practice, not fine print.
Perception
“everything is here”
Position yourself comfortably. Keep the spine upright with minimal effort. Breathe naturally. Release perceived tensions through gentle mental intention, allowing self-regulation to arise organically.
Working around it
“I can open new spaces in my mind”
Keep the spine upright and position a broom handle at the base of the skull. Press upward from below. You may slide, press, and rotate the handle according to your intuition and needs. Always exhale as you press, and inhale as you ease the pressure. The head movement is free and can help deepen the connection with the mouth and jaw. If it hurts, simply breathe into it. Remember to apply these touches without excess — gently and respectfully, in tune with the process. Preferably do this standing, though it is not required. When you finish, look around your whole environment.
Straight at it
“I can ease and welcome my gaze”
Close your eyes and place your fingers gently on your closed eyelids — lightly, without pressure. Breathe and notice the effects of this touch. Let your head tilt slightly forward to make the touch more comfortable, and relax your shoulders throughout the experience.
Centring
“inversion of hierarchy: your aliveness (pelvis) is above your emotions (heart) and thoughts (head)”
Root the full weight of your body into your legs and feet. Relax your neck and let the top of your head move toward the floor. Release the weight of your spine so your torso can draw close to your legs. Breathe deeply. Let your jaw release.
The ocular segment is the first of the seven rings of muscular armor Reich described.
Body Anchor’s method is inspired by four foundational thinkers in body-based psychotherapy. Their work is the lineage every sequence on this site sits in.
Screens do not help, but the eyes are also where the body does its watching, and watching is what you do when some part of you is not sure it is safe. What you get is a braced forehead and a face holding an expression it never chose.
The name body psychotherapy gives to the eyes, forehead, temples and base of the skull treated as one region of holding. It is often the first place people armour and the last place they think to look.
The app asks what you feel and where you feel it, then builds the protocol for that exact pair. 218 exercises, three to ten minutes.
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