Teil 1: Kämpfen, Fliehen, Einfrieren: Wie komme ich zurück in meine Mitte?

(All dates, prices and further information below in the "Data and Numbers" block, or on this website: https://ben-gerull.de/kurs/navigieren-regulated/ )

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Last round in 2025! - it won't continue until April '26 at the earliest...
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Hello you 😊,

It's nice that you found your way here.

We are Ben (holistic trauma therapist) and Rhia (yoga teacher). 🙏

A loving and appreciative relationship between all people is very important to both of us. 💜
We have experienced in our professional and private lives that trauma, dysregulated nervous systems and deadlocked relationship dynamics often get in the way of togetherness.

It is important to us to bring knowledge and practical tools for regulation and trauma-sensitiveness into the world. 🌏

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~ Maybe you know situations in which you suddenly tense your muscles, the blood rushes to your head and all you want to do is run away or punch the other person. 😠
Or that in an argument your thoughts become increasingly sluggish, you can no longer look the other person in the eyes, your body feels numb and a ringing starts in your ears 🤯. ~

In the situations described, your nervous system moves through different states. This can sometimes be pleasant and helpful, sometimes stressful and hindering. But above all it is one thing: ... human! 😊

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A workshop journey in three stages:

In this now three-part workshop series, you will get to know your nervous system and its reactions and states in a playful way. 🤹

We attach great importance to creating a varied and balanced evening in which content 📜, practical exercises / games and shared exchange 💬 all find equal space in a fluid alternation. ✨

You can find detailed descriptions of the workshops by clicking on the respective link ;)

Part 1: Fighting, fleeing, freezing: How do I get back to my center? 🧘🏽‍
https://ben-gerull.de/kurs/navigieren-regulated/#teil1
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Part 2: Trauma, triggers, projection: How do you get back into togetherness? 🫂
https://ben-gerull.de/kurs/navigieren-regulated/#teil2
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Part 3: Commuting, Grounding, Integrating: Paths to Co-Regulation 🤝
https://ben-gerull.de/kurs/navigieren-regulated/#teil3


Now for part 1: 📜

✨ Here we explore the basics....

What is stress? - what does it do to the nervous system? - how can I recognize emerging excessive demands at an early stage?

... and learn simple techniques that each of us can use to regulate our own nervous system in everyday life. ✨


In the first part of our workshop journey, we want to spend about four and a half hours learning about the different states of our nervous system and getting to know them in more detail. ✨

You can expect a mixture of shared, playful practice 🤹‍♀️ and relaxed, creatively relaxed theory 🧐, in which we impart in-depth knowledge about the various reactions of our nervous system and give you methods for self-regulation, i.e. for actively changing your own nervous system state. ✨
(➦ Part 3 is about co-regulation, i.e. how you can help other people regulate or regulate each other)

The content on which the workshop is based is a combination of our own private and professional experiences and aspects from the “polyvagal theory” according to Stephen Porges. ✨

For deeper learning and understanding, we will make the nervous system states tangible and tangible using a variety of means. 🕺

Among other things, we will:

🌿 Accompanied by an everyday story (a common thread that connects all three parts) and clear pictures, we will gain an understanding of the connections in the nervous system

🌿 play some “Authentic Relating Games”, which in our experience are both fun and very suitable for getting in touch with yourself and others. (for more information: link to our Authentic Relating Games event)

🌿 get to know and practice techniques for self-regulation throughout the evening (with a handout to take home)

🌿 bring together experiences from our everyday lives in several joint exchanges:
🫐 What is good for each and every one of us and helps with
regulation
🫐 our own experiences Nervous system conditions,
also with the opportunity to hear from others how they would have felt in your situation...
🫐…. If you have inhibiting thoughts, such as that the way you experience something is silly or exaggerated - why not do a “reality check!” with the group...


On a tangible level, our aim is that during the workshop you will gain an insight into the reactions of your nervous system and be able to experience the nervous system states up close. 🖐
At the end of the workshop you can take concrete navigation and regulation options into your everyday life. 🏡

You will also receive the handout and afterwards access to the PowerPoint for free use via email. 📜

If you have any further questions, please feel free to contact us. 😊


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Data and figures:


📍 Where?

In “Aquariana”
Am Tempelhofer Berg 7D
10965 Berlin-Kreuzberg

The place is largely barrier-free and hopefully our workshop will be too ;)
If If you are planning to come and have physical limitations, we would be happy if you contact us in advance so that we can change individual exercises or provide a variation if necessary.


📆 When?

~ Last session in 2025! - it will continue in April 26th at the earliest... ~

5:30 p.m. - 10:00 p.m.:

Part 1: “Fight, Flee, Freeze: How do I get back to my center?”

-> Friday, November 7th, 25

Part 2: “Trauma, Trigger, Projection: How do I get back to my center?” Together?"

-> Friday, November 21st '25

Part 3: "Commuting, Grounding, Integrating: Paths to Co-Regulation"

-> Friday, December 5th '25

Further dates will be announced

🧙‍♀️ For Who?

Maximum number of participants in part 1: 16 people

The workshops are designed for people aged 16 and over who want to have more influence on their stress levels and their nervous system.

Younger participants aged at least 10 (from 12 in the second part) are also welcome, but the workshop is not designed for children (if you are interested in workshops for even younger children, Please contact us, we will put you on a list and let you know as soon as such a workshop is planned).
For participants between 10 and 12 years old, we ask that they be accompanied by an adult caregiver (at least 16 years old).


No previous knowledge is necessary for the first workshop 😊
A visit to part 1 is a prerequisite for parts 2 and 3.


You should If you have any other concerns or questions, or would like to tell us something special that you would like us to pay attention to, feel free to write to us, see “From Whom?” for contact details.


💸 Prices and booking

The choice between the regular and reduced price is completely up to you and you do not have to justify it to us.

The regular price for each individual workshop part is €33.
You can also choose the reduced price of €33 without justification Pay 24 €.

If you know from the start that you want to book several workshops, the following package options are available:

Two parts:

regular: 53 €
reduced: 43 €

All three parts:

regular: 73 €
reduced: 62 €

You can You can choose which date you want to do the second and third workshop, as long as workshop 1 is attended first (see also under “For whom?”), although it may be worth choosing the consecutive dates because you will probably see more familiar faces 🙂

Register in the booking system on Ben’s website: https://ben-gerull.de/kurs/navigieren-regulated/#anmelden

or under Ben's contact details:

📧: [email protected]
📲: 01575 0163 738
(messages via Mail or WhatsApp/Telegram preferred, if necessary, leave a time slot on the answering machine when calling.)



**Basics of the workshop:**

🗃 Models / concepts:

- Trauma therapeutic approaches such as Somatic Experiencing and NARM Inner share work (such as IFS - Inner Family System)
- Non-violent communication according to Marshall Rosenberg
- Polyvagal theory according to Stephen Porges (We have some reservations here with regard to the stated theoretical or neurobiological background, but go along with most of the practical implications)
- Holistic Bodywork according to Pascal Beaumart


🤹‍♀️ Methods:

- “Authentic Relating Games”, partly “Circling”: Games for exploring authentic ones interpersonal relationships
- “Brainfit”, a method for activating and training the brain
- various nervous system regulation techniques from the above-mentioned models/concepts
- “Autogenic Training”
- “Progressive Muscle Relaxation” according to Jacobsen (“PMR”)
- various self-developed games and presentation methods from the field of storytelling and improvisation, often inspired by the previously mentioned methods and Models
-"SOS exercises" according to Kati Bohnet from the Helpers Circle ("SOS" here stands for "Somatically Oriented Security")