Welcome,
Dear soul,
To Nervous System Regulation number 4.
This is part of the Nervous System Regulation series focusing on healing through non-reactive awareness rather than effort.
By meeting sensations gently,
The nervous system learns that it is safe to soften and rebalance.
Find a position that allows your body to feel fully supported,
Lying down or seated,
Where nothing needs to be held or maintained.
Let the eyes close softly or lower your gaze.
Take a slow breath in through the nose,
And a long unforced breath through the mouth.
Again,
Breathing in through the nose,
Let your belly expand,
And letting go through your mouth.
There is nothing you need to achieve today,
Nothing you need to fix,
Nothing to push through or push away.
This is a practice of gentle awareness,
And in that gentleness,
Healing happens naturally.
Begin by bringing your awareness to your whole body,
Noticing the weight on the ground,
Temperature,
The contact with the surface beneath you.
You're not scanning for problems,
You're simply noticing what is present.
Awareness itself is regulating.
Now allow attention to move inward,
As if you're listening to the body rather than looking at it.
Notice any sensations that stand out,
Tightness,
Warmth,
Movement,
Stillness.
There is no need to label them as good or bad,
They are simply signals,
And signals can be met with kindness.
As you breathe in,
Imagine creating space around whatever you notice.
As you breathe out,
Allow that space to soften,
No forcing,
No directing,
Just allowing sensations to be felt without urgency,
Just breathing with them.
You may notice that the nervous system becomes less reactive now,
When it doesn't feel rushed or judged.
Silently,
Inwardly,
You might offer these words,
I am allowed to feel without needing to change anything.
That's right,
You are allowed to feel without needing to change anything.
Let that land,
Now bring awareness to the rhythm of the breath again,
Not controlling it,
Just noticing the natural flow.
Each inhale arrives on its own,
And each exhale releases on its own.
Notice that your body already knows how to breathe,
Your body knows how to regulate.
If emotions arise,
Subtle or strong,
See if they can be met in the same way,
Not analysed,
Not suppressed,
Just noticed.
Like the weather moving through the sky,
You don't have to become a storm to acknowledge it's there.
Breathing in,
Breathing out,
Notice what happens when awareness stays soft.
Often,
The body responds to easing,
Muscles release now a little.
Let the breath deepen naturally.
The internal volume lowers.
This is how regulation builds,
Not through effort,
But through safety.
Bring your awareness to the heart space,
Not forcing emotion,
Just noticing sensation.
Perhaps warmth,
Perhaps movement,
Perhaps nothing at all,
All is welcome.
Repeat silently inwards,
My nervous system responds to gentleness,
That's right,
Your nervous system responds to gentleness.
Now let that be felt,
Not thought.
Allow awareness to widen again,
Awareness into the whole body,
From head all the way to feet.
Notice how different areas communicate in different ways.
Some are quiet,
Some are active,
There is no need to make them the same.
Balance does not mean uniformity,
It means responsiveness.
You may begin to sense a subtle steadiness under everything,
A baseline calm that has always been there,
Even beneath stress.
Rest here for a few more breaths,
Nothing to do,
Nothing to prove,
Just allowing the body to experience being met with awareness.
Silently,
One last reminder,
I can be present without being overwhelmed,
That's right,
You can be present without being overwhelmed.
When you're ready,
Begin to return gently,
Feeling the surface beneath you again,
Noticing the room,
The small movements that you're allowing now into your fingers and toes.
And when it feels right,
Gently open your eyes.
Carry this quality of gentle awareness with you,
Knowing it is something you can return to any time you choose.
Blessings on your journey,
Have a beautiful day,
Namaste.
