Hello everyone,
My name is Peggy Koukassian and I'm a somatic practitioner here in Los Angeles,
California.
And today we're going to be doing a nervous system support regulate and restore into the body.
So prep yourself by sitting somewhere comfortably or laying down and taking these next five minutes to be present with yourself to be able to tune out anything that is around you.
And really utilizing this time to reset and come back to harmony within.
So take a moment to arrive,
Starting to connect to the bones,
The fascia,
The cells,
The sensations.
Let your body settle in whatever position feels most supportive for you.
There's no right or right,
Wrong way here.
Just begin by noticing that you have paused.
Notice the slowing process actually happening.
Using the breath to go a little bit deeper into that awareness and gently allow your eyes to soften and close them if that feels safe.
And start by bringing one hand to your heart and one hand to your lower belly.
No need to change your breath just yet.
Just feel the natural rise and fall beneath your hands.
Now slowly deepen your inhale through the nose and exhale through the mouth with a soft sigh.
Maybe releasing that jaw,
That grip between your teeth and just really allowing that space to open up.
Let's do that again.
Inhale through the nose,
Letting that breath run right through your nostrils and exhale,
Releasing and letting the shoulders drop.
One more time.
Breathing in and sighing it out.
Now we're going to move into a gentle humming breath.
On your next exhale,
Softly hum like a quiet sound.
I want you to feel that vibration in your chest,
Your throat,
Maybe even your face.
Inhale through the nose,
Long and deep and connected and hum it out.
And really follow that breath,
Moving down the body,
Allowing that hum to be low and steady,
Not forced,
With your natural motion of your breath like you're soothing your own nervous system but from the inside.
And go ahead and we're going to do this a couple more times.
As you continue to inhale through the nose,
Hum on the exhale as we're toning that vagus nerve.
Begin to notice where you feel the vibration most.
Maybe it's in the chest,
Your lips,
Your throat.
Just letting your awareness rest in that place.
That vibration is a gentle stimulation of your vagus nerve,
Signaling safety to your body and inviting everything to soften.
Now if that feels supportive,
We're going to add another small layer here.
Very gently begin to rock your upper body just slightly,
Side to side,
Swaying side to side,
Almost like you're cradling yourself.
And you can just go ahead and leave your hands wherever they feel comfortable.
You can wrap them around you,
You can have them to the side.
And inhale through the nose as you rock and then hum it out as you exhale.
I want you to feel your body being held by you and only you.
If the hum wants to get a little quieter,
Let it.
If your body wants to become still,
Trust that.
There's nothing more here that needs to be done other than your own awareness.
Nothing to perform,
Just to feel what is here for you.
And continue that a little bit longer,
Inhaling through the nose,
Humming it out as you sway side to side.
And notice if there's a side that feels a little bit different,
The right side versus the left.
The right being more of the emotional state and the left being more of the logic.
Sometimes when we sway,
We're bringing it all back into stability and balance.
Sometimes we're too much in our head,
Sometimes we're too much in our emotions,
And we need the stability of the other side of the body to step in and support.
Now slowly as we release the humming,
And we just return to a natural conscious breath,
Which means you inhale for as long as you'd like and you exhale however you like.
Just listening to the body as the way the body wants to breathe.
Wherever your hands are,
Let them be,
And just notice.
Notice your body,
Notice your shifts,
Small or big.
What we're doing here is making a little more space,
A little more grounding,
And simply coming back to our awareness of ourself.
And before we wrap this beautiful practice up together,
And what an honor it has been to guide you through this,
Take one final slow inhale through the nose,
And a gentle exhale through the mouth,
And remind your body softly,
I am safe to be here.
I can return to myself.
When you're ready,
Slowly blink your eyes open,
And bringing this sense of steadiness with you wherever you go.
I hope your body feels a little more attuned and relaxed,
And what a beautiful space to come back to in between the busyness of our lives and the responsibilities we all carry in our own way.
May you know that you can always come back to the space,
The importance of the space within you.
Have a blessed day.
Namaste,
Sisters and brothers.
I will see you again soon.
Bye-bye.
