In this practice,
The goal is to ground into the space you are in and to establish somatic safety.
To signal within and communicate to the nervous system that you have no need to feel anxious or uneasy.
Firstly,
We begin with our eyes open and in a seated position.
As you find a comfortable spot,
Bring your attention to your breath.
I invite you to slowly move your eye gaze as if you were in slow motion.
Scanning from top to bottom and slowly rotating around the one side of the room to begin.
You want to observe all the surface area that surrounds you.
All the details from top to bottom,
From in front to all the way behind you.
But not attaching to any particular object.
This process is called orienting.
Take your time and once your vision has reached behind you,
I want you to continue to slowly follow your way back to centre.
Proceed to scan the other side of the room,
Again in slow motion.
We want your body to truly identify to the space you are in.
By registering your surroundings,
We are sending messages to the brain that we are safe and our nervous system can relax and arrive in the space around you.
Take a mental note where you see any doors or exits and just point them out in your mind to register safety also.
You might notice the urge to naturally take a deep breath.
This is a sign that your nervous system is regulating to a calmer state.
Once you have arrived back to centre,
I now invite you to close down your eyes.
Take a deep breath and scan the body to see how it's feeling.
You might sense complete stillness or maybe sometimes sensations and possibly even irritations.
This is okay,
Just sit and observe with what shows up with acceptance.
Now in your own rhythm,
I invite you to take a deep breath through the nose and on the exhale,
Pursing the lips and releasing through your mouth as if you were blowing out a candle in front of you.
I will now give you time to repeat this breath a couple more times.
Soon we will take a slow breath in and exhale with the sound of VU.
The sound of VU is used as a grounding vibration to encourage the activation of the vagus nerve and regulate the nervous system.
Now as we start together,
Exhale any last air out of your lungs.
Softly inhale through the nose and releasing with a VU.
Then back around to the other side.
Observing all your exits on your face and acknowledge the groundedness.
The peaceful state you have created for your body to rest in.
That concludes our practice for today.
Thank you for joining me.
