Hello,
I'm so glad you're here.
Right now your nervous system might be running fast,
Racing thoughts,
Tight chest,
Everything feeling urgent.
I want you to know you are safe here and your body is doing exactly what it's supposed to do.
There's nothing to fix.
We are not trying to make these feelings go away.
We are going to practice feeling them,
Sitting with them,
And learning to soothe ourselves as they move through our bodies.
We do not need to run to what hurt us for relief.
The soothing is right here inside of us.
Let's start by orienting to where you are right now.
Keep your eyes open for this part.
Look around the room and find something blue.
Just let your eyes land on something blue.
Now find something brown or tan.
And now something white.
Good.
You're here,
You're in this room,
In this moment.
Now we're going to do something called butterfly taps.
Cross your arms over your chest so your hands rest on your opposite shoulders,
Like you're giving yourself a gentle hug.
Now gently tap your right hand on your left shoulder,
Then your left hand on your right shoulder.
Right tap,
Left tap.
Right,
Left.
Nice and slow.
Follow the rhythm.
Left tap,
Right tap.
Left tap,
Right tap.
Left,
Right.
Left,
Right.
Left,
Right.
Left,
Right.
Now let your hands rest.
Just notice how your body feels.
If it's okay,
Let your eyes close now,
Or keep them open with a soft gaze down.
Notice where you are.
What is underneath you?
A chair?
A bed?
The floor?
Feel what's holding you up.
Feel your feet.
If they are on the ground,
Notice the connection to whatever is beneath you.
If you are laying down,
Wiggle your toes.
Remind your body,
I am here right now,
Safe.
Place one hand on your heart and one hand on your belly.
If that doesn't feel right,
Rest your hands wherever feels comfortable.
Under your hands,
Feel any movement.
The rise and fall of your breath,
Perhaps your heartbeat.
Now I'm going to guide you through a breathing reset,
Where you'll breathe in through your nose for four seconds,
Hold for four seconds,
And breathe out through your mouth for six seconds.
Here we go.
Let everything out of your lungs.
Breathe in through your nose for one,
Two,
Three,
Four.
Pause gently,
Two,
Three,
Four.
Breathe out through your mouth,
Two,
Three,
Four,
Five,
Six.
Again,
Breathe in,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Out,
Two,
Three,
Four,
Five,
Six.
One more time,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
And out,
Two,
Three,
Four,
Five,
Six.
Beautiful.
Now let your breath return to its natural rhythm.
Continuing with your eyes closed,
Imagine there's a warm,
Golden light right at the center of your chest,
Right where your hand is resting.
This light is calm,
It's steady,
It's safe.
With each breath in,
That light gets a little bit brighter,
A little bit warmer.
Breathe in,
The light blows.
Breathe out,
And the light spreads down into your belly,
Into your arms,
Into your legs.
Keep breathing,
Keep letting that warm light spread through your whole body.
It's telling every part of you,
You are safe,
You are okay,
You can rest.
Stay with this feeling for a moment,
This calm,
This warmth,
This safety.
Your nervous system is settling,
You're teaching it,
Even retraining it.
You're saying,
I'm here,
I've got you,
We are okay,
We can self-soothe.
And whenever things feel too fast,
Too much,
Too overwhelming,
You can come back here,
To your breath,
To this light inside you,
To this moment.
Start to notice your body again,
Your feet on the ground,
Your back supported,
Your breath moving gently.
When you are ready,
You can open your eyes.
Thank you for being here,
Thank you for turning inward.
Be gentle with yourself today.
With love,
Mind-body Chiari.
