Welcome,
Dear soul,
To this nervous system regulation class.
Did you know,
When the nervous system doesn't get to complete a stress response,
Energy can remain stuck in the body as tension,
Shutdown,
Or restlessness.
This practice gently guides you to release unfinished survival responses and restore a sense of safety,
Movement,
And choice within your body.
Take a moment to arrive now.
Your body has always tried to protect you.
Every reaction you've had,
Irritation,
Anxiety,
Shutdown,
Was an intelligent response to something once perceived as danger.
Fight,
Flight,
And freeze.
These are not problems.
They are incomplete stories waiting to finish.
Today,
We allow the body to complete what was interrupted,
Gently,
Safely,
In your own time.
So find a position that feels comfortable and supported.
Let the surface beneath you hold you.
Take a slow,
Deep breath in through the nose and release it through the mouth.
Your body is listening.
If you haven't already,
Closing down your eyes.
Now imagine you're stepping onto a gentle path,
A path you've walked before.
This path knows your nervous system.
It knows how to guide you home.
With each step,
Your breath begins to settle.
Inhaling through the nose and long exhales through the mouth.
Step by step,
Breath by breath,
The body begins to soften.
The mind begins to follow.
And quietly,
Allow this truth to land in your body.
I am safe enough to let old responses move through me.
That's right.
You are safe enough now to let old responses move through you.
As you walk,
You notice tension in the body.
Arms,
Jaw,
Shoulders,
Hands.
This is the fight energy.
Energy that wanted to protect you.
And now,
You allow it to move.
Gently begin to flick the fingers on one hand.
Soft,
Loose,
Rhythmic.
Let the wrists follow.
Wrists moving,
Fingers flicking.
Like water shaking off droplets.
This is the body discharging stored effort.
Now switch hands and begin flicking the fingers on the other hand.
With each flick,
You are releasing and letting go.
Not letting go of stories,
No memory,
Just movement.
As you flick,
Quietly allow this to land in your body.
I am releasing stored tension with ease.
That's right.
With every flick,
You are releasing stored tension with ease.
Let the hands rest.
Let the arms rest when they're ready.
The body will tell you.
As you walk further along the path now,
It widens.
And the legs want to move.
Feel this flight energy in your legs.
Energy that wanted to escape.
You don't need to run.
Just allow gentle movement into your feet.
Begin to slowly move the feet.
Imagine walking one step,
Then another.
Let the breath guide the rhythm.
Inhaling through the nose.
3,
2,
1.
Exhale through the mouth.
5,
4,
3,
2,
1.
Keep stepping your feet.
Remembering the long exhale calms urgency.
Stepping and breathing.
Breathing and stepping.
Gently the nervous system learns.
I am safe to slow down.
Say this in your mind.
I am safe to slow down.
As the legs grow heavier.
The urge to flee dissolves.
And the body settles again.
Now the path becomes very still.
Protected.
This is where freeze lived.
When the moment was not safe.
And now invite micro movements.
Gently press the fingertips together.
That's right.
Bring both your hands slowly together.
Just the fingertips and thumb touching.
And gently pulse.
Press.
Release.
Feel sensations returning.
Without overwhelm.
Without force.
Press.
Release.
If it feels good.
You may also like to begin to gently rock the body.
Just a little.
Back and forth.
Press.
Allow this to land.
As you keep rocking,
Pressing and releasing.
Say the words.
I am coming back into my body safely.
Rocking gently.
Pressing and releasing gently.
I am coming back into my body.
That's right.
You are coming back into the safety of your body.
Has the nervous system.
Relaxes.
Slows.
Kindly.
Completely.
You arrive at a peaceful place.
The body is warm.
Alive.
Present.
The body is regulated.
The breath is natural now.
The muscles are softening.
The energy is flowing again.
And quietly.
Let these truths settle.
I am releasing old survival responses.
I am safe in the present moment.
I am free to respond.
Not react.
That's right.
More and more every day.
You are releasing old survival responses.
You are safe in the present moment.
And you are free to respond.
Not react.
Every time you do this practice.
You bring this more into your body.
Now let the body rest here.
Absorbing and learning.
Let the body record this experience.
Storing this pathway.
As you begin to slowly come back.
Begin to notice the space around you.
The room.
The sounds.
The air.
Gently bring movement back into your fingers again.
Into the toes.
Into the body.
Know this.
You can use these movements anytime.
The flicking of fingers.
Slowing the steps.
A gentle rocking.
Your nervous system knows how to complete the cycle.
Take one final deep breath in.
And a slow release.
Welcome back to your soul.
Be gentle with yourself.
Namaste.
