Hello,
My friends,
And welcome.
I'm Trey,
And welcome to today's practice of downshifting,
A nervous system reset.
Wherever you are right now,
Settle into your most comfortable seat.
There's nothing you need to fix or change.
You don't need to accomplish anything.
Nothing is required of you right now.
Let your body settle into the surface beneath you.
Allow yourself to be supported.
Take a deep breath in,
And let it go.
And if it feels comfortable to you,
Close your eyes or soften your gaze.
And take a slow,
Steady breath in through the nose,
And a long breath out through the mouth.
Again,
Breathing in,
And let the exhale be slow and easy.
Begin to notice the places where your body is making contact with the ground,
Or with the floor,
Or your bed,
Or your comfy chair.
And simply notice.
Notice your feet,
And your legs,
And your hips,
Your lower back,
And let your shoulders drop just a little.
Soften your jaw,
And the eyes,
And cheeks.
Nothing is required of you right now.
Bring your attention to your breathing,
And allow your exhales to be slightly longer than your inhales.
With every exhale,
Relax deeper and deeper into your seat.
And let this be a pause from managing all the things.
Breathe in.
Breathe out.
We all need support now and then,
And sometimes we can find it within ourselves if asking for it feels too heavy.
Start by noticing where your body is already being supported by the clothes you wear,
The comfort of your chair,
Or your bed,
Or whatever the surface might be beneath you,
And whatever is holding your attention in a hyper state of vigilance can be set aside for now.
Breathe out.
Let your attention land in your body.
The intelligence of the body has the capacity to care for you and your well-being.
Notice your physical body and where tension is taking up space without your permission.
Breathe in and breathe out.
Drop in and drop out.
Set all of your tasks to the side for now.
Right now,
In this moment,
You don't need to be productive.
You don't need to make progress.
Just breathe in and breathe out.
The breath also supports you.
You don't have to do anything at all and you are supported.
And if you allow the exhale to be just a little bit longer than the inhale,
You send a signal to your nervous system that you are safe.
Take a breath in and breathe out even longer.
This is primal and how we are designed.
Simply an easy long exhale and your body and mind receive the message that you are safe.
That you are okay.
Breathe in and breathe out even longer.
And as you take this long slow exhale,
Notice what it does.
How does it affect your jaw or what do you witness in your shoulders or in your belly?
Let all effort drain away.
No need for you to be at the ready.
No need to stay vigilant.
You can relax.
You can relax.
Breathe in and breathe out.
And if thoughts come up,
Silently say to yourself,
That doesn't need me right now.
And you might offer yourself one more quiet reminder.
It's okay to stop for a moment.
To pause.
And to breathe.
Thoughts may come and thoughts may go.
You don't need to follow them.
Just let them be.
And you are allowed to be without doing.
And take one more breath in.
And a long slow breath out.
And when you're ready,
Begin to reorient yourself.
Move your fingers and your toes.
Or stretch in a way that feels kind.
No need to rush back into the world.
And carry this with you.
Nothing is required of me right now.
If you found this meditation helpful,
Consider leaving a review or sharing it.
This helps other people find it who also might need it.
Be well,
My friend.
