Welcome.
If you are feeling disconnected,
Foggy,
Heavy or flat,
This all makes sense.
When overwhelm exceeds our capacity,
The nervous system can shift into a shutdown state,
Sometimes called freeze.
This is not laziness or weakness,
It's conservation.
The vagus nerve has different branches.
One helps us mobilize back into connection and engagement.
Today we'll gently invite that branch online,
Without pushing or flooding.
We'll go slowly.
Begin by wiggling your fingers,
Just small movements,
And then your toes.
Notice if that feels neutral,
Irritating or pleasant.
All information is welcome.
Roll your shoulders slowly,
And begin turning your head gently from side to side.
Micro-movements tell your system there is energy available.
Now let's bring attention to sensation.
Notice the temperature of the air on your skin.
Notice the weight of your clothes.
Impressing your palms together lightly,
Feeling the pressure,
And then release.
Press again,
And release.
This builds interception,
Your ability to feel from the inside out.
Now let's bring in the breath.
I'll invite you to take a slightly fuller inhale,
And sigh it out.
Again,
Inhale into the belly,
And sigh it out.
Now we'll add humming.
Humming stimulates the vagus nerve through vibration in the throat and chest.
It doesn't have to sound good,
Just a gentle hum on the exhale.
Inhale to begin,
And hum softly out.
Feeling the vibration in your lips,
Your throat,
And your chest.
Again,
Inhaling,
And hum.
If humming feels uncomfortable,
You can imagine the vibration instead.
Let's do three more at your own pace,
And noticing what is present.
Maybe a flicker of warmth,
Or presence,
Or contact.
Maybe a sense of calm.
Even one percent,
Just noticing.
And I'll invite you to gently look around the room,
Moving your eyes slowly.
Orienting again,
But this time to invite engagement.
Allowing your gaze to land on something with color and or texture.
Feel your feet.
Feel your seat.
You are here.
Not fully shut down.
Not gone.
Your nervous system knows how to protect you.
And it also knows how to come back into connection.
So before we finish,
I'll invite you to place a hand on your chest or belly.
Saying quietly inside,
A little contact is enough for today.
You don't have to force full energy.
Just a little more presence than before.
That is regulation.
And that's resilience.
Your body is learning.
I'm so proud of you for showing up here.
This recording is here whenever you need it.
Please take care of you.
Until next time.
