This meditation is for moments of hypoarousal,
So when you're feeling numb or shut down or low in energy,
These states are our nervous system's way of protecting us.
So together we're going to use gentle movement,
Breath,
And imagery to invite a little bit more aliveness,
Safely and slowly.
So let's take a moment to notice where you are.
Let your eyes scan the space.
Name three things that you can see.
Notice their coloring,
Maybe their texture.
Now let's notice a few sensations on your skin.
Maybe that's your clothes,
The air,
Or temperature of your skin.
Maybe the ground beneath you.
You're here right now.
Rub your hands together until they feel warm and place them gently on your face or your neck,
Or wherever you feel called.
Feel the warmth of your touch.
Wiggle your toes.
Roll your shoulders once or twice.
Shake your arms lightly like you're shaking off water.
Try a gentle side-to-side sway,
Letting your body find a small rhythm.
Movements like these can wake up our body when the energy feels low or frozen.
Now allow your breath to steady itself.
Notice the natural rise and fall,
And if it feels supportive,
Let your exhale be just a little bit longer than your inhale.
You might also add a soft hum on your exhale,
Noticing the vibration in your chest or lips.
Now bring to mind something or someone that feels safe.
It could be a beloved,
A pet,
A tree,
Or even a cozy place you love.
Picture it clearly.
Notice the colors,
Textures,
Sounds,
And imagine their presence close to you,
Steady and warm.
Let your body sense what it's like to be supported,
Comforted,
And held in that safety.
Stay with that feeling for a few breaths,
Really letting it soak into your nervous system.
Connecting with this imagery can help your body feel grounded and less alone.
It's a somatic resource you can always call on.
Now place one hand on your chest and one on your belly.
Notice your touch.
Maybe you say softly to yourself,
It's okay to come back.
I can return gently.
And when you're ready,
Slowly let your attention return to the room.
Notice the colors and shapes and light around you.
Let's take another breath in together and a full breath out.
Now imagine a gentle light at the center of your chest.
With every inhale it grows a little brighter.
Imagining any color of light.
And with every exhale it steadies and softens.
Another inhale in with the light growing brighter.
And exhale,
Steadying.
This light is your aliveness.
Safe and steady and always with you.
As you return,
Know that this light and that sense of safety you touched are always available within you.
And may you carry this presence with you into the rest of your day.
And when you're ready,
Welcome back.
And thank you.
