Good morning,
My name is Zara and today we're going to do some exercises to help you start your day with a beautifully regulated nervous system.
Let's begin with the breath.
You can put your hands on your lower belly.
And we're going to see if we can stimulate our lymphatic system,
All the little lymph nodes that are down in your lower belly and your groin,
By breathing very deeply into the belly.
Let's take a deep breath.
An extra sip of air at the top,
And then a long exhale like you're fogging up a mirror.
So we're gonna close our eyes if you wish,
And take that deep breath into the belly,
Sitting up nice and tall,
Feeling that length of your spine and breathing in.
Extra sip of air.
Long exhale like you're fogging up a mirror.
Let's do that four more times together.
Releasing any tension from the jaw as you breathe out.
Breathing in through the nose.
Long exhale.
Feel that belly expand on the inhale all the way into the lower belly.
And one more time.
Beautiful.
Now let's slowly bring our hands up to our chest.
And cross our hands over our chest like this.
This is called the butterfly hug or butterfly tapping and we're just going to start alternating.
You can go all the way to the shoulders if you want to give yourself a full hug or keep your hands on your chest.
We're going to alternate left to right.
Right.
Well.
Find your own rhythm.
Whatever works for you.
And continue to breathe nice and deep.
As you alternate tapping left and right.
What we're doing here is called bilateral stimulation.
Whenever we use the left side and the right side of our brain in alternation.
We soothe our amygdala.
We give our limbic system a somatic signal of safety.
Maybe there's a little smile at the corner of your lips as you do this.
Alternating left and right.
And just notice how you are approaching your own body and nervous system this morning.
Do you feel as though you are rushing through this exercise to just check it off the list?
Do you feel like there's any internal pressure?
Am I doing it right?
Am I doing it perfectly?
Let's see if we can just sync into.
.
.
A feeling of nourishment instead.
I am doing this because I care for myself.
I am here supporting my body and supporting my nervous system.
However it shows up today.
I'm providing unconditional love and awareness.
And if love feels like too much of a tricky word for you.
Unconditional presence.
Compassion.
Let your nervous system know I am here for you.
Good,
Let's end this butterfly tapping with some havening,
So you can rub your hands up and down the arms.
This has a dual purpose for me of helping to ward off the mosquitoes that are coming for me right now.
Just notice the comfort you're giving your body with this nice gentle rub.
Let's continue on this theme of alternating left and right by doing some alternate nostril breathing.
So I'd like for you to bring one hand up and close your right nostril.
Breathing in the left.
Holding both.
Breathing out the right.
Breathing in the right.
Holding both.
Breathing out the left.
Soft,
Slow,
Gentle breaths,
Breathing in the left.
Holding both.
Breathing out the right.
Breathing in the right.
Holding both.
Breathing out the left.
Let's do one more round together,
Breathing in the left.
Holding both.
Breathing out,
The right.
Wonderful.
Now bring both hands down.
Let's end this practice.
With a short meditation.
Begin by setting an intention for your day.
You can do this meditation with your eyes open or closed,
Whatever you choose.
Set an intention for your day.
And if you can't think of anything,
You can borrow my intention.
May I be present.
Today.
May I be mindful.
And now let's give some loving kindness out into the world.
May all beings be happy.
May all beings be peaceful.
And really feel that peace,
Feel that happiness.
You are a being,
You are wishing yourself well as well.
Maybe there's a smile on your face,
Maybe you can feel the open expansion of peace in your chest,
In your heart space.
May all beings be happy.
May all beings be peaceful.
May all beings be loving and compassionate.
May all beings be free from suffering.
Let's take a deep breath in together.
And a nice long exhale,
Releasing anything else you need to release.
And when you're ready,
You can open the eyes.
I hope you have a wonderful day.
Thank you so much for joining me.
