Hello and welcome to this nervous system reset.
You can begin by finding a position that feels comfortable for you.
Sitting or lying down.
And allowing your body to be exactly as it is right now.
There is nothing you need to fix in this moment.
Nothing you need to figure out.
Just the space to pause.
And if it feels okay.
You might gently let your eyes close.
Or it might feel better to just soften your gaze.
Begin by noticing that you are here.
In this moment.
In this body.
You don't have to go anywhere else.
Take a slow breath in through your nose.
And a long,
Easy exhale out.
Again,
A gentle inhale.
And an exhale that lets a little more weight drop out of your shoulders.
There's nothing you're trying to accomplish with your breath.
You're just letting your nervous system know.
It doesn't have to rush right now.
If it feels supportive.
Begin to notice the simple fact that you are here.
Supported by something beneath you.
Maybe it's a chair,
A bed,
Or the floor.
And there's absolutely nothing that you need to change.
Now gently bring your attention outward,
Just slightly.
Let your eyes or your inner awareness notice.
Three things that you can either see or sense around you.
Nothing to analyze.
Just noticing.
It might be light,
Color.
Texture.
And as you notice them,
You might let your nervous system register.
I am here.
I am safe enough in this moment to simply notice.
Now bring your awareness to sound.
What can you hear right now?
Maybe there are distant sounds.
Or maybe there's the quiet of the room.
Or even just your own breath.
You don't have to change anything about the sounds themselves.
Just letting your system track.
Right now.
I am here.
In this moment.
And now gently come back to your body.
Notice the points of contact.
Your feet.
Resting.
Or your legs supported.
You're back.
Your seat.
The surface beneath you.
And without forcing relaxation.
Just notice what is already being supported.
If it feels okay,
You might invite a slightly longer exhale.
Not because anything is wrong.
But because this is a language that your body knows.
A slow exhale that says,
You're safe.
You don't have to hold it all right now.
And now just for a moment,
You might imagine that different parts are here with you.
Parts that might want to try and plan.
Parts that might be worried.
Parts that might be tired or overstimulated,
Or just done.
And you don't have to push them away.
You also don't have to fix them or do anything.
We're just noticing.
They're trying to help in their own way.
And you might silently acknowledge them like this.
I see you.
You don't have to do it all right now.
You can soften just a little.
If that's possible.
And notice,
You are not these parts.
You are the one who can notice them.
You are the one who can create a little bit of space around them.
Even if for just a breath.
Now bring your attention back to your body as a whole.
Noticing.
You are here.
Breathing.
Support it.
In this moment.
Nothing to solve.
Nothing to prepare for in this exact breath.
Just this moment of being alive and present.
And if it feels right,
You might offer yourself a very simple phrase.
Right now,
I am here.
Right now.
I am safe enough.
Right now,
I don't have to carry everything.
And now beginning to close this process.
Slowly.
There's no rush.
Just noticing that you can carry a little more space with you than when you began.
Maybe a little more breath.
A little more room inside.
And when you're ready.
You might wiggle your fingers.
Wiggle your toes.
Gently roll your shoulders.
And if your eyes were closed,
You can slowly start to let light back in.
Taking your time.
There is no rush to re-enter anything.
And as you move into the rest of your day.
You don't need to hold onto this feeling perfectly.
Just the reminder that you can return here again.
To this pause.
To this breath,
To this sense of support.
I'm so glad you took these moments for yourself today.
Thank you so much for listening.
And I hope to see you around the community.
Take care.
