Welcome,
I'm Leigh Bodkin,
Meditation guide and somatic coach.
And today,
I'd like to share a simple tool you can use in times of stress.
To help calm your nervous system.
When we feel triggered.
Our body naturally shifts into a heightened state.
It may be a difficult conversation.
Something you heard or saw on the news or even witnessed in life.
Our breathing becomes shallow.
Our body is preparing us to react into flight.
But we can bring ourselves back into balance.
Bring ourselves back into presence with the breath.
When we slow it down.
Allow it to deepen.
The nervous system.
Starts to settle.
The mind clears.
And the body softens.
This grounding practice is something you can do.
Anywhere.
Quietly without anyone even noticing.
So for the next few moments,
Let's practice together.
If you're comfortable.
Let your eyes close or maybe just soften your gaze.
Feel your feet on the floor,
Your seat on the cushion or chair.
Or if you're lying down,
Feel.
The back of your body.
Being supported.
By the surface beneath you.
If you're sitting,
Notice the chair beneath you.
Notice the places where your body meets the surface.
Nothing to change.
Simply notice.
And start to bring your attention to your breath.
Take a slow breath in through your nose.
And a slightly longer exhale.
Out through the mouth.
Again.
Slow inhale.
And slightly longer.
Exhale.
Let's do that one more time.
Breathe in.
Breathe out.
Now just allow your breath to settle into its natural rhythm.
Just follow it here for a few breaths.
And as you breathe in,
Allow that breath to move lower into your body.
You might notice the belly expanding on the inhale.
And softening on the exhale.
Just let the breath move naturally here.
Inhale,
Expanding.
Exhale releasing.
And just continue breathing this way for a few more rounds.
Now start to expand your awareness to the present moment.
Notice the temperature of the air against your skin.
Maybe a hint of alarm.
Or coolness.
Notice any subtle sensations.
Feeling of clothing against your body.
The air moving as you breathe.
And once again.
Bring your awareness back to the surfaces beneath you.
The surface that is holding you.
And feel that support.
The floor,
The cushion.
Whatever it is.
Think of a small moment of tension or stress.
Something mild from your day.
Notice what happens in the body when you think of it.
Is there a tightening somewhere?
Maybe the shoulders,
Chest.
Perhaps the jaw or the stomach.
It's just pushing that feeling away.
Simply breathe into it.
And as you inhale.
Imagine the breath.
Gently moving into that area.
And as you exhale.
Allow your body.
To release and soften.
Just a little.
Inhale.
Breathing into the sensation.
Exhale.
Letting the body release.
You're not trying to get rid of the feeling.
You're simply allowing space around it.
Continue breathing this way for a few more rounds.
Each slow breath.
Tells the body.
It can begin to settle.
Each time we pause and breathe this way.
We create space.
A moment where you're no longer reacting automatically.
Instead,
You are present.
And from that place,
It becomes easier to think clearly.
To respond thoughtfully.
And move forward with steadiness.
Now take three slow,
Deep breaths here.
Inhale.
And exhale.
Again.
One more time.
And just notice how your body feels right now.
Compared to a few moments ago.
Perhaps it is a little calmer.
A bit more grounded.
More present.
The more we practice calming our nervous system under stress.
The more we strengthen our internal systems.
And our ability to stay present under pressure.
It's a practice.
Well worth considering.
This is something you can return to.
Anytime during the day.
Simply pause for a moment.
Notice the surface beneath you.
Take one or two slow,
Deep breaths.
And allow your body to settle.
Sometimes.
That small pause.
Is all it takes to reset.
When you're ready.
Can bring your awareness back to the room.
Open your eyes.
And carry this steadiness with you.
Into the rest of your day.
Thank you for meditating with me today.
If you enjoyed this,
I invite you to follow me here on Insight Timer.
Be well.
