Hello,
This is Peggy Gokasian and I'm so excited to be guiding you through another practice today and being able to build a library of practices to orient,
To ground,
And to just self-regulate within your body to create a deep internal resource energy where you can always come back home to.
Nowhere outside of yourself you need to go to anymore.
So today we're going to do a vagus nerve stimulation practice.
And this is so incredibly important,
Especially in an environment where we have a lot of stress stressors in our life,
And we've had maybe a hectic day and we're looking to tap into and activate the parasympathetic nervous system,
Helping our own bodies shift from stress could be fight or flight and into a state of deep relaxation and healing.
This will not only help us with our digestion,
But regulating our heart rate,
Emotional and hormonal balance.
This can be so incredibly helpful for anxiety levels,
Reducing our body's inflammation,
And just an overall feeling of good well-being.
And we know when we feel that way.
We are in tune enough to our bodies to know.
And you know what?
If you don't know,
Then this is a great place to land.
Starting to make those inner connections with your body again,
And this is the perfect place to be.
So like we always do,
Let's find a place to sit.
Sometimes it's nice to just plop up on your bed,
Bring some pillows behind your back,
Wherever you feel cozy and comfortable where you can have a little privacy,
Some time to yourself to just tune the world out and focus inward.
Today we're going to do a fun practice that I love using.
And sometimes I love actually doing this practice in the shower,
Just because the vibration of the sound just echoes and creates a deeper aura.
So we're going to do a fun little vibration sound.
And this is going to activate that vagus nerve,
Which is automatically going to start to create a relaxed state in our nervous system.
This is great when we have anxiety,
Maybe you have some nerve activations from a flight,
There's a lot of change happening around you.
And sometimes we can just go on autopilot so easily.
And until we do these practices one little bit every day,
I encourage you for just five minutes a day,
Do a regulating practice to come back to your center and know that you are out there living your life,
Living from a place of authenticity.
So as you take your seat,
Go ahead and get cozy.
Let the body just take up all that space if you want to lean against your pillows or against just something that is going to hold you.
Keep your back straight.
And just start to begin with bringing presence and awareness to your breath.
Starting to inhale through your nose.
And as you inhale,
Letting your belly expand.
I like to sometimes place one of my hands on my belly and let my breath cup my belly out.
And I always encourage exhaling through your mouth.
So let's do a couple rounds together.
So begin to inhale through your nose,
Expanding that belly and slowly exhale through the mouth.
Letting a sliver of air just slowly leave your body.
Continue to inhale through your nose and elongating that breath so it reaches from your tippy toes all the way to the top of your head.
And as you exhale the same thing,
You want that breath to just take up all the space so we're not missing a single part of our body.
This is a beautiful way to stay connected to our fingertips,
Our hips,
Our toes,
Every little bit counts.
And as you start to bring awareness into the body's sensory system,
We're going to inhale a feeling here.
We're going to inhale the feeling of warmth.
So go ahead and inhale warmth in your body.
Fill your body up with this warm energy all the way to the top of your head.
And then slowly exhale any tension.
Imagine that tension just melting away.
Maybe there are some repeating thoughts that I've been playing out,
Allowing the breath to release.
And the next time we're going to inhale,
We're going to gently part your lips.
And when you're exhaling,
I want you to let out a humming sound and let that move through your chest,
Through your throat,
Through your body.
And as the humming continues,
Let it go as long as you possibly can.
Feel that sensation of sound traveling within you like this deep ripple expansion moving outward.
And then I want you to keep continuing.
Just inhale that softness,
That warmth.
The longer you inhale,
The longer we can exhale.
So letting that hum be slow and deep and effortless.
So we're not pushing the breath out.
We're just slowly letting it glide out.
There's no force.
We're just simply allowing the sounds to move through our body.
And as we are,
We are just feeling the good energy that is filling up inside of us.
Continue to do this for a few more rounds as you inhale for at least five seconds and humming,
Feeling the vibration of that sound radiate in your body.
And again,
Allowing anything that wants to leave,
Any tension,
Anything that just is ready to go,
We let it go.
And next,
We're going to go into a more open-throated chant.
We're going to go into making the sound of Aum.
So we're going to let the vibration massage our nervous system,
Signaling safety and ease,
Feeling that hum wrap around our hearts,
Softening our chest,
Letting my voice guide you internally into your body,
Melting any tension in your jaw.
With each vibration,
Imagine your body just unwinding,
Your breath deepening,
Your mind slowing down.
And what's beautiful about these practices is that you can always come back and just take a few minutes to yourself and feel all these good sensations.
Come back online.
So many times we take ourselves offline to move at the speed that we're not used to,
We're not meant to.
So let's just pause for a few moments here of silence.
Okay,
Starting to now.
Inhale in through your nose for five counts.
And then slowly,
With a sound,
Aum.
Inhale through your nose.
We're going to do that two more times.
Slowly exhale with the sound of Aum.
I'm going to let you do the last one on your own.
One.
Slowly inhale for five.
Two.
And let this be the loudest sound you made all day.
Let that Aum vibrate into the universe.
Let it create this huge aura around you.
Continue to let that afterglow of the sound within you.
Let it echo the vibration,
Spaciousness.
You are here.
You are safe.
You are at ease.
Gently bring your awareness back.
Notice how your body feels.
Taking a little inventory.
And remembering the whole point of this practice is so we can carry this sense of calm with us wherever we go.
We can encourage others to show up in this way.
We can mirror back to the world what's possible in our nervous system.
So thank you again for taking this time for yourself.
I encourage it so much from my heart to yours.
So grateful to be able to guide you through this practice.
Please let me know if there's anything you like or will continue to add more videos and audio recordings.
And as long as you are here with me,
We'll grow together.
Namaste.
