5-Minute Nervous System Reset (Somatic Practice)

Five minutes. That's all this takes. In this session, somatic educator and Feldenkrais Practitioner Dayana Pereira guides you through a simple, portable practice designed to bring your nervous system back to baseline — whether you're in a parking lot before a hard meeting, transitioning between a busy day and your evening, or simply need to come back to yourself in the middle of everything life is asking of you right now. This is the practice you'll reach for again and again. Save it. Share it. Come back to it whenever you need it most.

Transcript

Hi, I am Diana Pereira, Fell in Christ practitioner and somatic teacher. Welcome. Let's begin. 5 minutes. That's all that this is. Not because 5 minutes is all you're worth. But because 5 minutes, Done consistently, Changes things. And because sometimes five minutes is all we have. In a parking lot before a heart meeting. In a bathroom, In a family gathering, Between one thing and the next. This practice is yours to keep. Use it whenever you need it. We throw the word RESET around a lot. But what does it actually mean to the body? Your nervous system is constantly scanning for threat, For safety, For information about what's needed right now. When it's been running high for a while. Stress, Overstimulation, A difficult conversation, A long day, It doesn't automatically come back down just because the situation has passed. It needs a signal, Something that says, That's over, We are okay, We can come back now. That signal can be breath. It can be touch, It can be movement, It can be sound. What all of these have in common is that they all speak directly to the nervous system. Below the level of thought. Below the level of the story. And they say safe. That's what we're doing in the next five minutes. So let's begin by closing our eyes. And crossing our legs and putting our feet on the ground. You can put your palms together. Fingertips touching to connect the two hemispheres of the brain. Settle in with the sensation of your feet on the ground. Take a breath. And think into this moment. I am. I am. I am. As you exhale, Allow for a little sound to come through, Even the sound of your breath. I am. I am. You don't have to fill in anything after that. Simply connect to the sound of this word's I. I am. Sound of the breath. And now you can put your hands on your knees gently. And connect to the movement of your pelvis. If you're seated. Or standing in a circle. Just round and around the circle. Worry about making it perfect, Just make it circular. Round and around the circle. Allow your chest. Your head to participate, Your ribs, Everything moves in a circle. Round and around. Softening, Releasing. Now come back to stillness. I AM. I am. Breathe in If you need extra support, You can hold your face. Hi. Wow. I go again with the circles to the right. To and love. Small enough that they are very, Very minimal. Release your hands. Sense the breath again. I am. Come back to the sensations of your feet on the ground. The weight of your body. Your breath. Notice where you've landed. Even a small shift counts. That went a little deeper. Shoulders that dropped half an inch. A jaw that unclenched just slightly. That is not napping. That's your nervous system responding. That is receiving the signal and beginning to come back. The more you offer this signal, The more readily it responds. You're building a relationship. With your own system. Teaching it that relief is available. That you know how to find it. That it doesn't have to stay on guard quite so hard. Thank you for being here with me today. Take a moment before you move on. Let what just happened settle. Save this one. Come back to it. Share it with someone who needs it. I will see you in the next video. So much love.