Riverside Resonance: Somatic Nervous System Regulation

Join me for a 7-minute somatic journey designed to soothe the nervous system and ground the body. Using the resonant, healing vibrations of the hand-pan alongside the gentle flow of water and birdsong, we will move through a somatic reset to release tension and find calm.

Perfect for moments of overwhelm or as a daily practice to regulate your internal state.

Transcript

Welcome to this short practice designed to anchor your nervous system and bring you back to the present moment. I'm Tony and before we begin find a comfortable space where you can relax. This can be seated or laying on a mat or laying on your bed. Find a space where you can fully surrender. Allow yourself a moment to wiggle and put yourself in the right position. Sometimes a blanket nearby is nice as the body likes to cool down as we go into relaxation. Now close down your eyes or soften your gaze and focus on your breath. How is your breath today? Is it long breaths, Short breaths or does it feel jagged? All of that is fine. It's 4 and sigh it out through the mouth. And again breathe in 2, 3, 4 and sigh it out. Now resume your normal breathing and allow yourself to drift. Notice where your body meets your mat, Your bed or your chair. Notice how your back body is fully supported throughout this practice. Bring your attention to your feet. Relaxing the toes, The arches of your feet and your heels. Moving the relaxation through your calf muscles, Softening your knees, The large muscles at the tops of your legs and your hips grounded, Relaxed. Notice the rise and fall of the natural rhythm of your breath and bring over a wave of calm through your shoulders allowing the tension to dissolve. And on your breathing out allow anything that doesn't serve you to leave and only breathing in the calm. Allow the relaxation to come through your upper body, The curl of your hands, Allow your fingers to relax, The arms, The neck, The head. Feel the back of your head supported wherever you are. Saying to yourself, I am safe, I am present, I am grounded, I am at peace. Imagine a light coming through the top of your head, Through the whole of your body, A healing light taking away all the tension. Coming through the body and out the bottom of your feet. A wave of relaxation. You can stay in this position as long as you wish or if you wish to close this practice allow some movement in the fingers and toes. Maybe take a long stretch and roll over onto one side. You can stay here or bring yourself up to a seat. Carry this sense of calm, Peace and renewed clarity into your day. Thank yourself for having this time. It's a joy to guide you.