by Megan Caper | intuition, Neurology, Uncategorized
Welcome back to my series on your intuitive brains. We’ve looked at how to get intuitive info from your heart brain and your gut brain, and now it’s time to get primal.
We’re gonna look at your pelvic brain.
As a quick recap, you have “brains” (aka dense neural networks) in several areas of your body, including your heart, your gut and your pelvis. These brains work just like the one in your head using neurotransmitters to communicate and interact with your other systems like your immune and cardiovascular systems. Each brain is also wired to receive certain types of intuitive information. Take a look at my posts (linked above) for info on your heart and gut brain if you’re interested.
So, what kind of intuitive information can we get from our pelvic brain? Our pelvic brain is tied into our creative longing and what we are meant to do and make in this world. Our pelvic brain gets fired up when we think about something that’s in alignment with what we’re supposed to do in this world, what we desire to make, create, or interact with.
When we bring to mind something that is in alignment with our soul path, the pelvic brain says, “Yes, I want that so I can create magic with it.”
Our pelvic brain gives us information on what kind of transmutation work we are here to do. We each have a special sort of magic that we’re here to harness and use. Some of us transmute words into prose, some of us transmute love into a family, some of us transmute work into money.
Now, anyone can perform any of those things, and even be successful at them, but each of us has an area (or two or three) where we can sense that we’re doing so with the help of a muse, with the support of something more than just our human powers, with a sense of an almost magical support behind our efforts. We’re supposed to bring that unique, individual magic to the world, and intuitive information from the pelvic brain can help us do just that.
Here’s how to tune into your pelvic brain’s intuition – think of a problem or an issue you are trying to move forward on. Bring to mind the various options you have. Now, bring your attention to your perineum (aka your “taint”) and the area just above and around it. Go through your options one by one and notice if the quality of feeling in your perineum changes. Are there options that make you feel more lusty, more desire, more like you want to go after it and make it yours? The ones that do are more in alignment with your pelvic brain.
Check-in with your heart brain and your gut brain as well (directions for this are in the linked posts). How do they feel about this option? Are all 3 of your brains telling you something similar, in their own way?
Getting in touch with your pelvic intuition can be a very powerful thing, especially if you’ve been in a culture or part of a marginalized group that has been taught to deny your own desires. Let me know how this goes for you. I’d love to hear your experiences – send me an email and let me know!
And if this exercise has been helpful for you, I’m teaching a free class on Zoom, “Harness the Power of Your 4 Intuitive Brains” on September 22, 2022 at 5pm Pacific Time. (I’ll be sending out the recording after for those who can’t make it live.) Sign up here and I’ll keep you in the loop with all the details:
by Megan Caper | Happiness, Inner critic, Self-compassion, Uncategorized
How do I love me? Let me count the ways.
Ask anyone who’s been in a long term relationship what the secret to success is and they’ll likely mention two things: You have to work at it every day and you have to make your partner feel special on the regular.
That’s sound advice, but it’s advice we rarely do in our relationship with ourselves.
Do you work on making yourself feel special every day? If not, why not? We all need to take time to celebrate and love on ourselves daily. It’s important because if we’re only relying on other people to make you feel special and loved and it doesn’t happen, it can trigger self-critical thoughts of being undeserving.
You (yes, YOU) deserve to have something happen each day that reminds you of how lovable, worthy, special and awesome you are. You are a beautiful ball of sentient stardust (shout out to @domesticblisters for that description) and you absolutely should be reminded of this, daily.
Let me tell you a trick for how I started doing this for myself. First, if you don’t already know your love languages go here to find out your top two or three. My top three are acts of service, words of affirmation, and receiving gifts.
Next, figure out ways that you can do these things for yourself! You’ll have to get creative here. How can I perform acts of service for myself? Well, I can hire someone to clean my house every few weeks. Or order food delivery once per week. What about words of affirmation? I can make a list of all the things I’m proud of myself for that week. Receiving gifts? Easy – I make sure if I see something I like when I’m out, like flowers or a yummy smelling candle, that I either buy it at the moment or add it to a list I have on my phone of stuff to get myself later.
If I find that it’s been a few days since I’ve done any of these things, I make a point to do it. And when life is especially sucky, I make a point to schedule them in. After my last break-up, I scheduled weekly flower delivery for myself for a few months and wrote myself encouraging notes to be included with the delivery. Every damn time I looked at those flowers, I smiled.
Now, I want you to pay very close attention to your inner critic when you start to do this practice. If I’m at the supermarket and I see something I’d like as a treat (a gift for myself) and I think, “Oh, that’s a nice thought, but I don’t really neeeeeeed it,” then I stop and take stock. If I saw my best friend’s favorite candy bar in the whole world at the market right before I was about to meet up with her, would I buy it for her? Of course I would — I would be so excited to do that for her! So, why wouldn’t I be equally as excited to do that for myself? If there’s any part of you that tells you you’re not “worth it”, there’s some shadow work to do, right there. I recommend bringing in your inner caregiver or protector to help you work through feeling undeserving or not worthy.
Because my friend, I promise you that you are worthy of that and so much more.
I hope you try this out and let me know how it goes. Like any change to our belief systems of self-concept you may have to “fake it till you make it” and almost force yourself to do small acts of love for yourself at first as the inner critic “I’m not worthy” voice comes up. But once you make it part of your routine, and part of who you are, then your daily practice of letting yourself know how special you are becomes one of the best parts of your day.
If you want to know more about how exactly to translate your love languages into things you can do for yourself, then check out my group course starting on April 25th, Unconventional Tools for Healing. We go into this in-depth and you can get personalized coaching from me on how to do this to make the most positive impact on your well-being.
by Megan Caper | meditation, mindfulness, Self-compassion, Uncategorized
If you’ve tried mindfulness meditation and haven’t been able to stick with it, I think I may know why.
Mindfulness meditation involves focusing our attention on one stimulus (like our breath or a mantra) and being mindful of any thoughts or other sensations that may take our attention and focus away. The practice is to notice when our mind wanders, and gently bring our focus back to our breath or the mantra again. This practice can be especially challenging for people with CPTSD because many people with a history of complex trauma think and process emotions differently. Here are two main reasons why it’s hard and what you can do to help fix these issues.
Why is it so damn hard?
- A heightened inner critic voice. For many of us that lived through complex trauma, especially emotional abuse, have internalized the voice of our abuser as our own inner narrative. This can lead to frequent thoughts like, “I’m not good at anything” or “There’s something wrong with me, I can’t do this.”
This can make it challenging when thoughts or distractions come up in mindfulness meditation (and they do come up for EVERYONE, even Buddhist monks!) because instead of being able to just let the thought go, we criticize ourselves for “doing it wrong” or “being a failure” for having the thoughts at all.
- Hypervigilance/over planning. In order to survive as children in adverse circumstances, whether that danger was physical or emotional, we became EXCELLENT noticers and planners.
The ability to be tuned in and notice the environment, people’s moods, and read the room was a smart survival strategy when we were in the midst of an ongoing dangerous situation. Oftentimes, we were able to avoid or lessen the abuse if we could read the people around us and preemptively make adjustments to our behavior or the situation and avoid triggering the abuser.
Another strategy that kept us safe and protected to plan for multiple outcomes. Are you someone who thinks of everything that could go awry in any upcoming situation and has not only a plan A, but also a plan B, plan C, and plan D? Then you are an over-planner. Over planning can also look like mentally rehearsing upcoming challenging conversations over and over, or planning every last detail of an event so that there will be as few surprises as possible.
Hypervigilance and overplanning interfere with mindfulness meditation because it makes it especially hard to turn our brains off. Given any moment of downtime, our brains will fill it up with noticing and planning. So as soon as we try to meditate, here comes the tidal wave of thoughts, planning and noticing.
What can you do to fix this?
- Self-Compassion. Cultivating a self-compassionate voice in your head to counter the inner critic is vital for those with CPTSD. I call mine my “inner caregiver” and she does two things when the inner critic comes up. The first is to speak to me with patience, kindness, love and respect instead of criticism. The second is that she tells the inner critic off by saying something like, “Hey! This is our girl. You do NOT get to talk to her like that. She is a gem and we will treat her with the utmost respect and kindness.”
During meditation, this would look like responding to the inner critic’s thoughts with something like, “Oh no, you don’t get to criticize me like that. You know what? I’m just learning this. So it’s okay for me to not be good at it yet, that’s what learning is for!” If it helps to picture a particular character when you are cultivating that voice, that’s fine! My inner caregiver sounds like Carol Kane and one of my clients says Eugene Levy comes when she needs this type of mental TLC.
- Name the type of thought. Another powerful tool when hypervigilance and over planning starts is to name the type of thought. For example, if I find myself rehearsing a challenging conversation I need to have, I’ll stop and think “planning” and then gently come back to my breath. If I’m worried about something in the future, I’ll think, “worrying” and return to paying attention to my breathing. Once I name the type of thought I often combine it with my inner caregiver voice and say something like, “Thank you, brain, for helping me with planning, but that’s not what I’m doing right now. I love you and I’m going to go back to my breath.”
Mindfulness meditation has been one of my favorite tools for healing from CPTSD, but there is a steep learning curve, especially for those who have experienced complex trauma. It took me years to get to the point I’m at today, but now I can’t imagine not meditating each day. I look forward to it as one of the best stress relief tools I have in my toolbox.
If you have struggled with mindfulness meditation in the past, I hope you’ll give these two fixes a try. And let me know how it goes for you!
by Megan Caper | illness, Self-compassion, Uncategorized
I heard this sentence so clearly as I woke up in the middle of the night a few nights ago. I’d been reading Ram Dass’ Be Here Now just before I fell asleep and I’d had vibrant, psychedelic dreams about the nature of consciousness. (I guess that’s what I get for reading Be Here Now right before bed.) I don’t remember the dreams per se, but about an hour later I woke from a very vivid dream to those words:
“You’re sick because you want people to see you as a person, not an object.”
As with most spiritual epiphanies, it was accompanied by a download of emotions, memories, and instantaneous understanding.
Here’s what I understood at that moment:
I was raised by a narcissist. One of the hallmark traits of that disorder is that narcissists see other people in the same way most people see objects. To narcissists, there is no qualitative difference between people and objects. And objects only have value when they are useful – there is no intrinsic value to an object beyond the usefulness that we assign to it.
One of my lifelong struggles has been to be seen and valued for who I am. Since I didn’t have a parent who saw my intrinsic value and reflected it back to me, which is something all humans (especially children) need, I have struggled to learn how to find this, recognize it, and take it in. As a child, I never learned how to be seen as a person with valid needs and innate value; instead, I received the message that I was just an object that may or may not be useful on any given day in someone else’s orbit.
When I was a child, being sick allowed me to be a useful object to my mother AND get her love and attention. She could take on the role of “long-suffering caregiver” and get attention from her friends who felt compassion and admiration for her, and I, in turn, would get her time and energy directed at me. It was as close to a “win-win” as our dysfunctional relationship could get.
I’ve had chronic fatigue for more than 10 years as a long-hauler side effect of chemotherapy. I realized in that moment of epiphany that being sick has been a way for me to have a “reason” to ask for love and support and a “reason” to deserve care. Since I didn’t believe that I deserved love and care just because, my body co-created an illness so that I could feel justified in my need for connection and care.
I know that this isn’t just a feature of my childhood – our culture at large objectifies us and measures our usefulness against other objectified humans:
- How nice to look at are you?
- How productive are you?
- How pleasant to be around are you?
- How good of a provider are you?
- How reliable are you?
- How appreciative of a sick/poor/disabled/marginalized person are you?
These are all measures of us as objects – as things that are either useful to others or not. It’s a losing game because there will always be someone who is more “useful” than you, there is no object that can’t be compared to something more useful.
But I am not an object and neither are you.
I’m a human being, not an iPhone — I don’t need to have a “usefulness” to be valued. I am valued and loved simply because I am, because I exist. In fact, the more that I come home to “I am” and let the rest go, the more that people show up in my life who want to love, support and care for me. The more that I come to see that I don’t have to create stories about why I am valuable, useful or worthy, the more that my intrinsic value shines through and others can see it and honor it.
I need to stop creating stories about why I am valuable in order to truly know why I’m valuable.
Well, isn’t that a paradox.
I’m going to use this mantra in the next few days and see what happens:
“I am not an object. I do not need to have a usefulness. I am valuable because I am.”
And if you are feeling any of this too, know that I see you. You are whole. You are already valuable. And if you can’t see that quite yet, please know that I already do and I already love you just because you exist.
by Megan Caper | Empathy, meditation, Relationships, Uncategorized
When I was 25 years old, I attended my first meditation training. At the time, I was struggling with how to have a relationship with my mom. My mom was a malignant narcissist, although I didn’t know that label or diagnosis back then. Back then, I was a young woman trying to figure out how to have a decent relationship with mom – so I could have someone in my life who could support me, love me, and help me figure out the turbulent transitions of young adulthood.
I hadn’t yet realized that my mom was unable to do these things for me due to her mental health issues, and I was still trying to think of ways that I could repair or improve our relationship. I felt a huge weight of “fixing” our relationship on my shoulders. If only I could figure out the right approach, maybe we could become closer and have the type of relationship I needed.
After class one day I asked my meditation teacher, B. Allan Wallace, if I could speak to him about a difficult relationship in my life and get his advice. He listened as I explained my situation. I think he knew, even more than I did, that there was no way to have this woman in my life in any way that wasn’t damaging or toxic.
He told me that sometimes the only way to have a relationship with someone was to do so energetically. To send them compassion from afar rather than trying to work out how to be together in real life. He told me that there was a way of healing my relationship with my mom that didn’t involve finding the right approach for ways to repair or improve anything.
He introduced me to the idea of Mettā, which is often translated as “loving kindness.” He showed me how I could send this prayer, this energy, towards my mom as a way of having a relationship with her.
Mettā goes like this:
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
He taught me how to bring my mom to my mind and send her this prayer. He said that this was a valuable, important and effective way for me to have a relationship with her.
And so, I did.
The amazing thing about this practice was that it immediately shifted my thoughts about how I didn’t want to give up having my mother in my life, to realizing that this was a way that I could that would bring me no harm. It gave me a sense of agency in a situation that had seemed dire and hopeless only moments before.
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
I sent her the prayer often. I sent it to her when I felt furious and crushed by the hurtful, eviscerating words she said to me. I sent it to her when I felt deep sadness that I didn’t have the type of mother I saw my friends have. I sent it to her when my mother’s friends called me, demanding that I tell them what she had done to deserve such “horrible treatment” from her daughter. I sent it to her when I desperately wanted her in my life and didn’t know how to fix that.
Slowly, I started to heal.
I realized that I could separate from her and still have compassion. And that was indeed a type of relationship. My teacher was right, sometimes, it’s the only one we can have with someone.
Compassion is unique in that it can exist in the same moment as almost any other emotion. I can be angry and have compassion for the reasons the other person was mean to me. I can be traumatized and have compassion for the suffering that must have happened for them to know no other way than to hurt me. I can feel rage against the systems of social oppression that have convinced people it’s okay to think of other people as less than, incompetent or undeserving and still have compassion for the immense fear of losing egoic power that drives that behavior.
I still rage and cry and fight against all of this. And at the same time, I have compassion. It’s a weird paradox.
But then again, being a spiritual being having a human experience is a weird paradox.
I’ve continued to keep this practice as part of my daily life as a way to feel connected, held and interwoven with my fellow souls. Yesterday, I was at the market and the man working at the register looked especially tired. I felt the weight of his life in that moment. I looked at him and exchanged the usual pleasantries, but in my mind, I was sending him the energy of Mettā:
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
I do this when I pass people walking down the street, whether they are smiling or looking sad. I send it to people I read about in the news or on social media. I send it to the people I see intentionally instigating fear, divisiveness and hatred in our society today. (That last one is a challenge, but when I dig deep I know that all humans do deserve to find happiness and be free from suffering. Much of their hateful behavior comes from a misdirected attempt to alleviate their own suffering, I know.)
So, I have a request. I’d like to invite you to join me. Find at least one person per day to whom you can send Mettā. Look them straight in the eyes and think to yourself, “Hello, my fellow human traveler. I see your messy humanity, just as I see my own. May you find happiness and the causes of happiness. May you be free from suffering and the causes of suffering.”
Let me know how it goes. I can only imagine a world where everyone sends this energy to everyone else they meet every day. I don’t know exactly what that world would be like, but I know it would have to be a more loving, understanding and compassionate place.
PS – If you want to try a Mettā meditation, you can find my version of it here.
by Megan Caper | energetic body, health, illness, life lessons, meditation, meridians, mindfulness, physical, resilience, Uncategorized, wellness
A few years ago, I was listening to a podcast, and someone mentioned they had C-PTSD. I’d never heard of this before (PTSD, yes. But C-PTSD? Nope.)
I looked it up, and when I saw the definition and symptoms, I immediately realized, “Oh FFS — that’s me. I have this.”
C-PTSD stands for Complex Post-Traumatic Stress Disorder, and although it shares similar characteristics with PTSD, there are some marked differences. While PTSD happens as a result of a one-time or shorter duration traumatic event, like serving on active duty in a war zone or surviving a physical attack, C-PTSD occurs when people experience trauma from on-going experiences such as childhood neglect or abuse, domestic abuse, human trafficking, or living in a war-torn or extremely impoverished region for more than a year.
Some of the symptoms experienced by people with C-PTSD include:
- Avoiding situations that remind them of the trauma
- Dizziness or nausea when remembering the trauma
- A negative self-view: Complex PTSD can cause a person to view themselves negatively and feel helpless, guilty, or ashamed. They often consider themselves to be different from other people and don’t know where they fit in.
- Changes in beliefs and worldview: People with C-PTSD may hold a negative view of the world and the people in it, feel a loss of trust in themselves or others, or feel that the world is a dangerous place.
- Emotional regulation difficulties: These conditions can cause people to have extreme emotional reactions to some situations. They may experience intense anger, fear or sadness that seems highly disproportionate for the given situation.
- Hyperarousal or hypervigilance: they are in a continuous state of high alert or feel like they are constantly “walking on eggshells” or “waiting for the other shoe to drop” much of the time.
- Relationship issues. Relationships may suffer due to difficulties with trusting and interacting, and because of a negative self-view. A person may develop unhealthy relationships because they don’t know or never had models for a healthy relationship.
- Difficulty sleeping or concentrating. Difficulty falling asleep, staying asleep or being able to nap. Difficulty concentrating or increased procrastination. In some cases, ADHD can in fact be caused by C-PTSD.
- Detachment from the trauma: A person may dissociate, which means feeling detached from emotions or physical sensations. Some people completely forget the trauma.
- Preoccupation with an abuser: It is not uncommon to fixate on the abuser, the relationship with the abuser, or getting revenge for the abuse.
- Reliving the trauma through flashbacks and nightmares.
As I looked over this list of symptoms, I realized that I have (or had) all of these. I grew up in a home with some pretty gnarly emotional, medical, and physical abuse– and it had left its mark.
When we spend a long time in traumatic situations, especially as we’re growing and developing, our very smart body-minds adapt for survival. Entire systems change and adapt in order to be able to survive and keep us safe: our nervous system, vagal system, immune system, digestive system and the microbiome, emotional regulation and response, cognitive processing–as well as all of our energetic systems like meridians, the heart torus field, chakras and more–shift and adapt to what “normal” is in this traumatic world. When we are finally free of the traumatic situation, we now have a whole body-mind that needs to be retuned to be able to thrive in a non-traumatic world.
So, how do we heal this?
While there’s no “one-size-fits-all” fix for embodied trauma and C-PTSD, I can tell you what’s worked best for me.
- Therapy. Find yourself a good trauma-informed therapist and talk this shit out. I’ve been in therapy off and on for most of my adult life because the sneaky nature of trauma is that it can rear its ugly head in new situations all the time.
- Meditation. I first learned to meditate through a study at UCSF on “Cultivating Emotional Balance.” It took YEARS AND YEARS of practice before mediation became something that was easy for me but, damn, it was worth it. I can switch my mood from anxious to joyous in 20 minutes and can stay present and grounded in even the most triggering of situations now. One of the benefits that isn’t talked about enough is the changes that happen when we’re *not* meditating. Somehow that daily practice of 20 minutes of meditation has ripple effects outside of that time, too. I can now get into that meditative headspace immediately at almost any time of the day and feel the same effects of calm, peaceful joy that come from being in the present moment (aka mindfulness.)
- Books. I read self-help books all the time. I’ve found that there are two types that help me the most. There are books that give advice and teach you tools for a certain issue, like hypervigilance or perfectionism. These are helpful for when my symptoms arise and I need a tool or strategy to deal with them in the moment. And then there are autobiographical books that are written by people who went through something similar to me. These are sooooo validating and helpful and make me realize that what I went through was wrong and horrible (I tend to normalize things and underreact to trauma). They remind me that I am not as much of a freak or weirdo as I may imagine, and that other people have gone through the same thing and have had similar feelings and responses. (I mean, I am a freak and a weirdo, but in a totally awesome way, not in a social pariah kind of way.)
- Energy healing. Oh boy. This was so profound for me that I totally switched my life path and career so I could dive head first into learning all about this. Energy healing is so magical because unlike therapy or medication, it helps the body heal on the physical, mental, emotional, energetic, and spiritual levels all at once and in parallel. I originally started going to an energy healer to mitigate and heal side effects from chemo. One day about 3 months in, my practitioner said “Oh, you’re ready to transcend anxiety.” I looked at her and laughed right in her face. I’d been anxious since I was 3-years-old, and that’s probably just because I couldn’t remember back any earlier than that. But she did her thing and you know what? I left that office PROFOUNDLY less anxious. It felt like I’d had a 50-ton boulder lifted off me. My hypervigilance decreased markedly, my mood was more joyous and I had far fewer anxious, looping thoughts on a day-to-day basis. It was like 10 years of therapy in 3 months. So, I decided to figure out how that all worked. I’ve have spent the last 15 years studying different modalities and learning all that I can about the beautiful intersection of body, mind and spirit so that I can help others with their healing process, as well.
If you see some of yourself in what I wrote here, please know that you are not alone, that there are people and groups and tools to help you heal. And please know that I see you, I know it’s been so hard, and I think you are an amazing triumph of nature to have survived and thrived the way you have. It’s no small feat, my friend, and I am so very unabashedly proud of you, wherever you are in your healing process.