Hello,
My name is Zara,
And this is a grounding somatic tracking exercise for dizziness.
Settling into this moment with a deep breath into the belly.
And as you exhale,
Closing down the eyes if that feels comfortable.
If not,
Feel free to keep them open.
With a soft gaze on something in front of you.
And taking a moment to tune in to where in your body you feel the sensation of dizziness or vertigo.
Noticing if you feel it perhaps in the head or in the chest.
And starting to objectively describe the sensation.
Oftentimes we want to ignore it or push it away.
Or hyper focus on it but right now we're just going to gently neutrally.
Observe the sensation in the same way that you might watch birds flying by in the sky.
Perhaps this particular bird is a little bit different.
Of a spinner.
Moving around.
Flying around.
Quick and agile.
It's okay,
You're just observing the bird.
You don't have to catch it or stop it or make it change.
Observing this bird in the sky.
With a neutrality and a mindfulness.
Knowing that the dizziness that you're experiencing right now is a safe sensation.
Just your body acting in a way to try and protect you.
And you imagine that you are laying down on the ground looking up at this bird flying around.
You are not this sensation.
You are experiencing this sensation.
It is safe enough to experience.
All that this sensation means.
Is that your body?
Is in a heightened state right now.
There's a bit of an alarm happening.
And that's okay.
We don't have to respond to it.
Or simply witnessing with a relaxed mind.
With a sense of ease and lightness and maybe even humor.
Maybe you smile a little bit to provide some lightness for the body.
After all,
It's just a bird.
And it might be kind of funny watching it fly around erratically.
Just noticing that buzzing or spinning in your body.
It's okay to feel it.
And now,
Can you notice a different bird,
Maybe one that's flying smoothly through the sky,
A sensation in your body that feels grounded?
Perhaps you draw your attention to the bottom of your feet,
Feeling the connection of your feet to the surface beneath you.
Perhaps you draw your attention to a feeling of stability in your core.
Or connection of the rest of your body to the surface beneath you.
Feeling grounded and stable as you witness this other bird flying smoothly through the sky.
And the dizziness might want to call your attention back.
That's okay,
Let your body know.
It is safe enough to focus on another sensation right now.
It is safe enough to be with these pleasant or neutral sensations.
And even if there's a part of you that feels ungrounded or dizzy,
There are other parts that feel.
Quite stable.
Sinking into that sense of stability.
Sitting with that,
Allowing that.
Breathing deep into that groundedness.
And notice as you relax and release tension.
Perhaps the sensation of the dizziness or the vertigo shifts,
Bringing your attention back to that other bird.
The sensation of the dizziness or the vertigo.
Compassionately watching.
In a detached kind of way.
You are not your sensation,
You are observing the sensation.
It is safe enough.
Your body knows how to ground,
Your body knows how to come back into balance.
Trusting that this too will pass.
Noticing as you relate to it in this way if there's any shifts or changes.
We're not trying to get rid of it,
To control it.
We're just shifting how the brain responds and reacts.
And over time.
.
.
That allows it to lessen.
The more we react,
The worse it gets.
So just sinking into and allowing.
Trusting that this will pass.
Breathing in that peace.
Breathing out tension.
Breathing in a sense of feeling grounded.
Breathing out stress.
Coming back into the room around you,
Noticing the temperature of the room.
And when you're ready.
Opening the eyes.
