Welcome,
Dear soul,
To signals of safety for the body.
Did you know the nervous system can only relax when it receives clear signals of safety through the body,
Not the mind?
This practice gently teaches those signals through breath,
Sensation,
And presence,
Allowing the system to soften its guard and return to balance.
Your thinking mind can tell yourself you are safe,
But the body may still hold tension.
That's because the nervous system doesn't respond to words alone,
It responds to signals.
And today we are teaching the nervous system it is safe,
Through slowing breathing,
Softening muscles,
Steady rhythm,
Gentle awareness,
And present moment cues.
Today we offer these signals to the body,
So it can finally stand down.
So find a comfortable position,
Laying down or seated,
Let your body be supported.
Take a slow breath in through the nose,
And release it fully through the mouth.
Good,
That's the first signal of safety.
Signal number one,
Slow breathing,
Bringing your awareness to your breath,
Let it slow down now,
Just longer and softer.
Inhale gently through the nose,
4,
3,
2,
1,
Exhale through the mouth for 6,
5,
4,
3,
2,
1,
In through the nose,
4,
3,
2,
1,
Out mouth,
6,
5,
4,
3,
2,
1,
Again,
In through the nose,
4,
3,
2,
1,
Out mouth,
6,
5,
4,
3,
2,
1,
Again.
When you breathe like this,
The longer exhales tell the body there is no urgency,
So with each breath you are letting the nervous system listen,
And it learns.
Now,
Quietly allow this affirmation to land,
And whisper it to yourself,
I am safe enough to slow down.
That's right,
You are safe enough to slow down.
Now let's move on to signal number two,
Soft muscles,
Bring your awareness to your muscles,
Not to tighten them,
Not to fix them,
Just to soften.
Soften,
Begin with the face,
Let the eyes rest back,
Let the jaw unhook,
Let the tongue drop heavy,
The shoulders slide down your back,
Your arms grow heavy,
As you open your hands,
Let them soften,
This is the body releasing effort,
Bringing relaxation into your whole body now,
Feel this in your body,
And say this affirmation in your mind or with words after me,
I am allowed to relax my body.
That's right,
You are allowed to relax your body.
Signal number three,
Steady rhythm,
Let's bring awareness to rhythm now,
Awareness to the rhythm of your breath,
Slow and steady,
Placing one hand on your heart,
You may not feel your heartbeat,
Just bring in the knowing that your heart is beating for you in a steady rhythm every day of your life,
The rhythm of stillness,
Bring your awareness to the stillness within you in this moment,
And let your awareness move slowly like a pendulum back and forth,
Steady,
Steady,
Steady,
This steady rhythm tells your nervous system there is nothing chasing you now,
Nothing needs immediate action,
And quietly let these words echo in your mind,
Or whisper them gently to yourself,
I am safe in this rhythm,
That's right,
You are safe in this rhythm,
Now signal number four,
Gentle awareness,
Now let your awareness soften,
You are not scanning,
You are not searching,
You are simply noticing,
Notice the weight of your body being held,
Notice the temperature of the air,
Notice the sounds around you,
This gentle awareness is a powerful signal of safety,
And gently allow these words to land in your mind,
And you can whisper them to yourself,
I am present and all is well right now,
That's right,
In this moment all is well,
And you are present with gentle awareness,
Now let's move to signal number five,
Present moment anchoring,
Bring your attention to one simple sensation within,
Perhaps the breath in the nose,
The rise and fall of the chest with the breath,
The feeling of the floor beneath you,
Stay with it,
Slowly,
Steadily,
Bring your awareness to your nervous system now,
Now notice how the system settles,
When the present moment feels safe,
And quietly remind the body,
I am here,
I am safe now,
That's right,
You are here,
And you are safe,
Now let all these signals continue on their own now,
You don't need to hold them,
Your body has learnt them,
Feel the calm spreading naturally,
Not forced,
But earned through safety,
Take one final slow breath in,
And release it gently,
Begin to notice the room again,
The sound,
The space,
The support beneath you,
Carry this with you into your day,
Into your week,
Into your life,
Whenever you offer these signals,
The nervous system will respond,
And remember,
You can always come back here to learn these,
And embody them more,
Each time you do this,
Blessings on your journey,
Dear soul,
Have a beautiful day,
Namaste.
