Hi and welcome to the self-attunement practice number one meeting yourself where you are.
So self-attunement is a practice of being with what is in the moment and giving yourself support and resourcing.
So if you find yourself really activated,
Really charged,
Really stressed,
I highly recommend that you go back and do some of my other recordings,
The discharge,
Release,
The down-regulating nervous system practices to help you bring some of the charge down so that when you do this self-attunement practice,
You can stay with what is without having to distract yourself or without pulling out of the body and disassociating and just helping you feel more at ease and being with what is.
And if you're ready,
We'll jump right in.
This practice can be done sitting or lying down.
And you might begin this practice by meeting yourself where you're at through your body.
So take your hands and rest your hands somewhere on your body.
Maybe you place your hands on your heart or your head or your thigh.
Just telling your body that it's time to go inward.
Anywhere you feel called to place your hands just as a gesture of arrival and meeting yourself in the here and the now.
And then bringing your awareness to your head,
Your brain,
Your mind.
Just noticing what you notice.
Maybe there's some swirling thoughts,
Some tension in the forehead.
Maybe you notice some tension in the jaw,
Opening up the jaw to release that tension,
Softening the forehead,
The cheeks,
And just listening.
Not trying to fix,
Not trying to change,
Staying out of judgments or comparison.
Just noticing,
Are your thoughts fast?
Is there a thought that you loop over and over again that you're familiar with?
Whatever the thoughts,
Sensations,
Or feelings,
Allow them to be what they are.
Allow yourself to be with what is.
Do your best not to distract yourself away from what's happening in your mind,
In your head.
In your brain.
Just be with the sensations,
The feelings,
The experience of your awareness.
Noticing what you notice.
Meeting yourself where you are.
And then asking yourself,
What would feel supporting,
Or what would feel like a resource?
Maybe some words of affirmation,
You're doing great,
Keep going.
Maybe you place one hand on your forehead.
Maybe you place both your hands behind your head,
Cradling the back of your head.
Or maybe you rub your ears.
Just giving yourself a moment of support,
A moment of resourcing.
Maybe you gently tap the top of your head.
Gently pull down on your earlobes,
Feeling nourished and supported by your own touch.
Dropping in now to the heart space.
Moving your awareness away from the head towards the heart.
Breathing in deep inhales and full exhales,
Noticing the belly and the heart space.
Gently rise and fall with each inhale and each exhale.
Bringing your ears inward and stopping at the space of the heart,
Both the front of the heart and the back of the heart.
Listening deeply to sensations,
To feelings.
Does the heart feel numbness?
Are the muscles and the fascia in the chest pulling forward?
Is there a color or texture that lives in the heart?
Maybe you've been living in a certain emotional vibration lately.
No need to go searching for something.
Just notice what you notice.
Meet yourself where you're at,
Even if it's uncomfortable.
And tell yourself it's okay to feel these feelings or these emotions or to be with this sensation of discomfort.
No need to fix or change.
And when you're ready,
You can supply or apply some supports,
Some resources,
Maybe those gentle rubs of the heart space.
You give yourself a gentle hug.
We rock side to side.
Moving next to the belly,
Deep breaths down into the belly,
Allowing the belly to rise and fall.
With each breath,
Being willing to meet yourself with whatever is happening for you in the space of the belly.
Butterflies,
Aching,
Nausea,
Tightness.
Notice what you notice.
No need to change or fix.
And bringing in those supports,
That resourcing.
Even if your belly feels light or bright or comfortable,
You can still let the belly know that you're here,
That you're listening to that comfortable,
Light,
Bright feeling by rubbing the belly or doing gentle taps.
You may even deepen the breaths into the belly and begin breathing more rhythmic.
Maybe you wiggle or shake the midsection.
You make a sound.
If the belly could make a sound,
What would the sound be?
Would it be a whoosh or a sigh?
Being with it,
What is?
And allowing these resources to nourish you and support you.
And lastly,
We'll explore what's happening for you at the feet.
Bringing your awareness to your feet.
Noticing what you notice.
Is there tingling?
Is there a desire to wiggle the toes?
Maybe you feel the ankles being supported by the ground or bed beneath you.
Being with what is,
No need to fix or change.
All of you is welcome.
And you're learning to be with sensations and attuned to yourself.
Bringing those antennas into different places in your body.
Listening to sensations and feelings.
Listening to the frequency of what's happening inside of you.
And bringing some support to your feet.
Maybe you flex and extend your toes.
If you can reach your feet,
Maybe you give your feet a little massage.
Experiencing what it's like to nourish and support your body.
And if you'd like to stay with the feet or maybe you might want to stay with the feet,
Move back to the heart or the belly or the head.
Taking another moment.
Maybe in each one of these points,
Just dropping back in for a moment.
Attuning to yourself.
Being with what is.
And when you're ready,
You can blink open your eyes,
Come back to the room,
Notice the things around you,
Textures,
Colors.
Good work.
Good work attuning and being with yourself.
Showing up for yourself,
Meeting yourself.
You might take three nice big deep inhales and exhales.
You might stretch your arms up overhead.
You may take a little wiggle,
A little shake.
It was an honor guiding you through this practice.
Have a beautiful day.
