Welcome to this 20 minutes no sleep deep rest session on social battery crash recovery.
Find a comfortable position that you can stay without effort.
Closing your eyes.
Your body actually is screaming for one specific thing right now.
A deep rest,
Focusing on ventral vehicle recovery.
For the next 20 minutes I am going to guide you through exactly that.
Before anything else,
I want you to stop performing.
You've been managing how you appear,
Your face,
Your energy,
Your words,
All day.
That performance is over now.
There is no one here that needs anything from you.
Feel the actual weight of your body.
Not how it looks.
Not how it is holding itself.
Just the raw physical weight of it.
You're free.
Your legs.
Your hands resting open.
Let this body carry you through everything today.
It is allowed to stop now.
The fastest way into the ventral vagal state is through your voice,
Because the ventral vagus directly innervates your throat.
Your vocal cords.
We are going to use a vocalizing hum,
Not musical,
Not performative,
Just a quiet,
Continuous sound on the exhale.
Here is how.
Inhale through the nose,
Full and slow.
And as you exhale,
Let a quiet hum.
Come through your lee.
Low and steady.
Let's do that together now.
Breathe in.
Hail for four and exhale with a long hum for as long as the breath lasts.
Again inhale,
1,
2,
3,
4.
Inhaling exhale all the way to the end of the breath.
Once more,
And this time,
Feel the vibration in your chest.
Your throat,
The roof of your mouth.
That vibration is your vagus nerve receiving a direct signal.
In hell.
Now continue on your own.
No force it sounds Just a quiet,
Easy hum on each exhale.
Let the hound get quieter if he wants to.
Almost internal.
Let the humming go now.
Return to a natural breath.
Now we are going to bring awareness through each zone of your social engagement system.
The biological network that today runs completely dry.
We start with your face.
The muscles around your eyes.
The tiny macro expressions you held all day?
To focus it brown.
The polite smile,
The attentive nod.
All of it.
Let your face become completely expressionless now.
Not tense,
Not performing.
Neutral.
Like ice cream that has finally been switched off.
Your years.
They have been working at full sensitivity all day.
Let your hearing soften.
You don't need to track any voices right now.
Your jaw.
Your throats,
All the words you measured carefully today See you to read.
Consider it.
Performing.
Release the memory of all of them.
Your throat has nothing left to say.
Now move to your heart.
Just notice your heart beating right now.
Just feel it.
With each exhale,
Imagine a small amount of space opening around your heart.
Just a little more room.
A little more warmth.
Now your belly.
Breathe directly into your belly on your next inhale.
Let it expand completely.
And on the exhale very softing completely.
Again,
Belly breath in.
And release.
The girl is beginning to let go of what was holding her.
From your face to your heart.
To your belly.
Your entire social engagement system is now receiving a recovery signal.
You gave enough today.
This is time that belongs to you.
For the next few minutes,
There is nothing to say.
Nothing to process.
Nothing to manage.
Just be here.
Without output without inputs Your ventral vagal system is completing its recovery.
The hollowness is not permanent.
It is just a depletion.
Depletions refueled.
Just a biologist speaking to your nervous system?
Now slowly let's come back.
The temperature Take one deeper breath.
Mmm.
Inhale and soft exhale.
Let small movements return.
Begin with your fingers,
Your toes.
Roll your shoulders back.
Gently turn your head.
Notice how the space around you feels now.
Compare it to when you arrived.
Your ventral vehicle system is waking back up.
That hollow feeling,
The flatness,
Is beginning to lift.
Gently open your eyes.
Stay here for just a moment before you reach for your phone.
Stay calm,
You've got this.
