Hello,
My name is Zara,
And this is a meditation to rewire your brain.
Using a brain retraining technique called VIBE.
I'm going to walk you through this acronym and we're going to use this technique to really embed the belief.
Way deep down in your brain.
That your nervous system knows how to regulate.
That your nervous system knows how to release,
How to relax.
How to soften.
And that it's safe enough for you to do so.
Making yourself comfortable.
Seeing if there's any adjustments you can make to get even just a little bit more comfortable.
And taking a few deep breaths into the belly with long exhales as you close the eyes down.
Settling into this moment here and now with nowhere else to be and nothing else to do.
And we are going to start with V,
Which is for visualization.
I want you to imagine,
To picture,
To visualize.
How your body would feel.
Your posture,
Your facial expressions,
How you would interact with the world if you were more regulated.
Meaning that you felt safe enough.
To relax and release and let go.
Imagine yourself.
Walking through your world,
Interacting with your world,
With the people you know.
As a more regulated version of yourself.
Peaceful and confident.
You can see yourself moving around with a shift in your posture.
With a shift in your facial expressions.
Moving slowly and with confidence.
What would it be like for your body to relax into regulation?
Just picturing that now,
Visualizing it.
Making it as real as you can in your mind.
Imagining the environment that you're in.
And all the ways in which you respond differently to your environment when you feel relaxed and safe.
When you feel balanced.
And full of vital energy.
Your body working in homeostasis,
Working for that balance.
And effortlessly flowing through the world.
Imagine the kinds of things you would be doing.
And even how you would be talking.
As your nervous system starts to regulate more and more.
Allowing that to settle in,
To sink in.
And now shifting to the I,
The internal dialogue.
Just repeating these affirmations to yourself and allowing them to sink in,
Feeling as if these affirmations are actually sinking deep into the brain like little seeds.
My body knows how to relax and regulate.
My body knows how to relax and regulate.
I am safe enough to soften.
And to release.
I am safe enough to soften and release.
I trust my body to regulate in its own time.
I trust my body to regulate in its own time.
My nervous system is learning to be more flexible.
To sink into safety and relaxation with ease.
My nervous system is learning to be more flexible.
To sink into safety and regulation with ease.
Right now,
In this moment,
I am creating new patterns of ease and safety.
Right now,
In this moment,
I am creating new patterns of ease and safety.
And now we will shift to the B in the VIBE acronym,
Which is behaviors.
Can you actually start to shift your body?
To reflect these statements.
Can you allow your shoulders to relax,
To release down?
Can you soften through the jaw?
And a little smile spread across the lips.
Actually changing your posture in this moment to reflect these statements,
Giving your body this solid evidence that these statements are true.
Becoming more and more true with each moment that goes by,
Softening into a relaxed nervous system.
Demonstrating it,
Proving it on your face,
In your body.
Showing your body.
Not only through words.
But through actual behaviors and movement that you are safe enough to relax.
You might put a hand on your heart.
You might open up through the chest,
Opening up your posture.
Just make some subtle changes to reflect the safety in your system.
And finally,
We will explore the E of this acronym.
Can you imagine what emotions you would feel?
If your nervous system was regulated.
A sense of ease,
A sense of peace.
Of tranquility.
Can you imagine there's a little dial in your brain and you're just turning up the dial on these emotions right now?
As if you could really feel into that piece.
You can really feel into that ease,
That joy.
What's it like to effortlessly feel into more tranquility?
What's it like to feel?
A little bit more openness,
Softness,
Ease,
And happiness in the body.
A little bit more vitality,
Just imagine you're able to turn that up bit by bit,
Moment by moment.
As if you could sink into these emotions.
Just picturing what it would be like.
And then seeing if you can allow that to wash over you.
Bathing in these comfortable and easy emotions of a regulated nervous system.
Really excellent work.
You've made it through the entire acronym.
Just noticing how you feel.
What shifts are present for you in your body,
In your mind,
Now that we've gone through this acronym.
What shifts can you take with you into the rest of your day?
Knowing that you can use this acronym with any statement you'd like.
Any belief you'd like to implement,
Any belief you'd like to imprint deep into the nervous system.
You can use this technique to do so.
And you can always come back to this whenever you need.
That quick reset for the brain.
Coming back into the room.
Wiggling your fingers.
And opening your eyes whenever you're ready.
