Welcome to this awareness practice.
I am Al,
A psychotherapist specializing in emotional regulation and nervous system health.
This is a gentle practice for moments when you feel disconnected,
Distant,
Or not quite there.
There is nothing wrong with you if you feel this way.
Disconnection can be a very intelligent,
Protective response.
For the next few minutes,
There is nothing to fix,
Only a soft returning.
If it feels comfortable,
Allowing your body to settle into a position that feels supported.
No need to sit perfectly.
No need to do this right.
Just allowing the body to be held by whatever is beneath you.
Noticing the contact points.
Feet on the floor,
Back against a chair or bed,
Hands resting somewhere.
No need to change anything,
Just noticing the contact.
Now,
Gently bringing your awareness to your eyes,
Without straining,
Allowing the eyes to slowly look around the space you are in.
And if you have your eyes closed,
Just sensing the space around.
Noticing or sensing shapes,
Forms,
Colors,
Light.
Let your senses move slowly and naturally.
There is no rush.
This simple orienting helps your nervous system recognize where you are.
I am here,
In this room,
In this moment.
Now,
Bringing attention to sounds.
Noticing the closest sound you can hear,
Then a sound slightly farther away.
That may be a sound in the distance,
Humming,
Machinery,
Silence.
There is no need to label them,
Just noticing that sounds exist around you.
You are not alone in silence.
The world is here.
If it feels okay,
Gently bringing awareness to your hands,
Noticing perhaps temperature,
Tingling,
Vibration.
Noticing any subtle sensations.
You may lightly press your fingers together or against the surface,
Very gently.
Just enough to feel contact.
Sometimes,
When we feel disconnected,
Sensation feels muted.
That's okay.
Even noticing not much sensation is still awareness.
And awareness is connection beginning in return.
Now bringing attention to your breath.
No need to control it or change it in any way.
Just noticing the breath moving on its own,
Sensing air entering,
Air leaving the airways.
You don't have to breathe differently.
Your body already knows how to breathe.
Let it do what it knows.
If it feels safe,
You might place one hand on your chest or abdomen,
Noticing the warmth of your own touch.
There is something regulating about feeling your own presence.
I am here in my body.
Even if only 5% more than before,
That is enough,
That is regulation.
Gently noticing the weight of the body,
The pull of gravity.
Gravity is constant,
Reliable,
Steady and safe.
It has been holding you your entire life.
You do not have to hold yourself up alone.
Let gravity do some of the work.
If your mind is drifting,
That's completely okay.
Disconnection is not something we force away.
We simply create small invitations back,
Small returns,
Moment by moment.
Take one more slow sense around the room,
Noticing one object you didn't notice before or one color or one detail.
I am here,
Now,
In this space.
Before we close,
Gently asking yourself,
Do I feel even slightly more here than when we began?
Even 1% counts.
There is no need for dramatic change,
Just a soft return.
When you are ready,
Allowing your body to move naturally.
Maybe a small movement,
A small stretch,
A shift in posture,
Taking your time and carrying this gentle awareness with you.
