L1 is trauma, grief, self-construct, rejection sensitivity and addiction.
Important: do not engage in negative emotions or self-criticism, no matter what arises. This is a simple data export; repetition of emotion is reinforcement of emotion.
Regulation:
Exercise: cycling, running, walking, rowing; all at zone-2 (nose-breathing) intensity or lower.
Music: playing a simple 1-2 on an instrument.
Stationary: holding something heavy and rocking back and forth, bathing while humming.
Vocalisation: incorporating chanting or humming into any of the above; prayer
Give yourself completely to the activity.
Isolation:
Writing
Art
Talking (alone)
Cessation
Meditation: sitting meditation with swaying, focusing on the feeling of the sway; verbal mantra repetitions, gradual stillness.
Recommended:
Walking while texting yourself on whatsapp, so you can review it for multimodal re-encoding in the evening.
Cycling and stopping to write when a thought coalesces, also for multimodal re-encoding.
Making art with rhythmic music playing.
Rocking back and forth until a thought coalesces, then writing it down for multimodal re-encoding.
Release:
Dance, spontaneous somatic movements.
Intensive rocking and humming while listening to rhythmic, bass-heavy music.
Intensive cycling or running with music.
Important: if you feel the bungee preparing to snap, sit down.