Hi love and welcome.
I'm really glad you're here.
Let's not rush this.
Give yourself a moment to arrive.
Find any position where your body can be reasonably comfortable,
Sitting or lying down.
Let your hands rest somewhere they don't have to work.
Take a gentle inhale through your nose.
And a long easy exhale through your mouth.
One more time.
Inhale and exhale like you're letting out a tiny I'm here sign.
You don't need to feel calm and you don't need to feel better.
Just being here is enough.
If your nervous system feels like it won't switch off,
Racing thoughts,
Tight chest,
Wired but tired,
There's nothing wrong with you.
Your nervous system is a protective system.
It scans for safety all day long,
Mostly outside your awareness.
When it decides things aren't totally okay,
It turns up the volume.
Faster heartbeat,
Shallow breathing,
Tense muscles,
Busy thoughts.
This is not you failing at life.
It's your body saying I'm overwhelmed.
I need support.
Take a slow inhale through your nose.
And a long exhale through your mouth.
Silently repeat my nervous system is trying to protect me.
Now we're going to show your body where you actually are.
Let your eyes gently look around the space you're in.
Turn your head a little to the left and notice one thing you can see.
A color,
A shape,
An object,
Anything.
Let your gaze rest there.
Take a breath in.
Now turn your head a little to the right.
Notice one more thing.
Again,
Nothing special,
Just letting your eyes register the space.
Inhale through your nose.
And exhale with a small sigh.
Orientation is your body's way of saying I'm here,
In this room,
Right now.
Not inside every scary what-if.
Place one hand on your chest or belly.
Feel the warmth of your palm.
Feel the movement beneath your hand.
We'll use a 4-6 breath.
So inhale through your nose for 1,
2,
3,
4.
And exhale through your mouth for 2,
3,
4,
5,
6.
Again,
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5.
One more round at your own pace.
Then let your breath return to its natural rhythm.
Even if your mind is still busy,
Your body is getting a different message.
You're safe enough to slow down a little.
Bring your attention to the points where your body is supported.
Feel the chair,
Sofa,
Bed,
Or floor underneath you.
Feel the weight of your body.
Feel your body being carried.
You don't have to hold yourself up in this moment.
You're allowed to lean.
Take a slow inhale.
And a long exhale.
If it feels okay,
Let your shoulders drop a few millimeters.
Nothing dramatic.
Just a tiny bit less effort.
Notice if there's one area in your body that feels even 1% more at ease than when you started.
Your jaw,
Your shoulders,
Your belly,
Your hands.
If you don't notice anything,
That's okay too.
Sometimes the shift is subtle and slow.
Return to the feeling of your hand on your body.
Your own touch,
Steady and kind.
Choose one sentence and repeat it silently.
My nervous system is trying to protect me.
This feeling does not define me.
I can take this one breath at a time.
Breathe with it.
Inhale.
Again,
Inhale.
Exhale.
And exhale.
If this short reset felt supportive and you'd like to understand your nervous system more deeply,
Why it reacts like this,
How to work with it instead of against it,
I'd love to invite you to my 10-day nervous system course here on Insight Timer.
You don't need perfect conditions or lots of time.
Just a few minutes and a willingness to be on your own side.
Before we close,
Take one last slow inhale.
And a long exhale.
Thank you for being here with me today.
You're doing far better than you think.
