[Regulation Practice] 10-Minute neurodivergent grounding for those who can't or don't do somatics

This is a 10-minute tracking practice for autistic and AuDHD adults, built for anyone who has tried somatics (noticing body sensations) or mindfulness and come out more dysregulated than when they started. If sitting down to watch your thoughts or scan your body for sensations has ever left you feeling worse, this is another way in, another way to try this out. I guide you through noticing a series of different things without deciding whether any of them is good, bad, pleasant, or unpleasant. We start somewhere other than a body sensation, because that's a hard place to read for a lot of us, and move through thoughts, sounds, energy, and a colour, scent, picture, or words. Every indicator can be external or internal, and "I don't know" (or even "whatever, Jen") is a completely valid answer throughout. CHAPTERS: 0:00 Safety note and who this practice is for 2:52 The practice begins 7:04 Coming back to the room 8:05 Outro About Audio and Video This show is available as a video on YouTube. Some audio you are hearing is taken from the video versions that are recorded outside, and why there are some changes in the microphone quality. NEURODIVERGENT RESOURCES FROM JEN: AuDHD and autistic coaching (1:1): https://jendehaan.com/ Regulation Practice Library (free!): https://jendehaan.com/wired-divergent/practices/ Newsletter signup: https://jendehaan.com/newsletters Wired Divergent videos: https://youtube.com/@jendehaan Resources and blog posts: https://jendehaan.com Support the show We love our podcast host Capitvate.fm! Contact to ask me anything, anytime. Sign up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytz We have our newsletters on Kit.com. Sell products, get tips, and a newsletter too. Easy, and they don't take a cut! https://partners.kit.com/ijdkivtf8ndd Transcriptions by MacWhisper. I use and love the Pro version (subscription free! Local!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqk Run Coaching or Courses? Absolutely love ClarityFlow. Seriously. Ask me anything, or sign up here. About This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation, and she is a trauma-informed certified coach. She is working towards her board certified coach (BCC) credential, and has a BFA in teaching creative arts to adults. You can find her full bio here. This podcast was made in British Columbia, Canada by Jen deHaan. I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes. DISCLAIMER: Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional. Crisis & Support Resources: https://jendehaan.com/mental-health-resources Full Disclaimer: https://jendehaan.com/disclaimer This podcast uses the following third-party services for analysis: OP3 - https://op3.dev/privacy