Release on December 29,
Nd 2018,
Nond MacBook Creative enhancement approved by the China throughout commitment of In this meditation,
I will guide you through somatic experiencing techniques to help you tune in and become an active participant in settling your own nervous system so that you can bring a greater sense of ease and connection to your life.
We'll start here by moving into grounding.
So whether you're standing,
Sitting,
Or lying down,
Just yielding back into the position that you're in.
You can have your eyes closed or open slightly with a soft gaze.
Just this sense of settling back.
Let yourself be supported by the surfaces underneath you such that you're undoing some effort here.
And feel the contact between your body rooting downward and the surfaces rising up to meet you.
Feel your weightedness there.
And feel the quality of your breath moving through you.
From here,
We're going to move into orienting.
So if your eyes aren't already open,
You can start to blink them open and now begin to move the head,
The neck,
And the eyes as if they just have a mind of their own,
Looking around and taking your physical space in.
This orienting response is one that all mammals have to let ourselves know that we are safe in any given environment,
And yet there can sometimes be this darting around with the eyes forming too wide or too narrow of a scan,
Forming an incomplete orienting response,
We call it.
And in that case,
We're not totally letting ourselves know that we are safe,
Actually.
So what we do is we get really deliberate here about tracking one visual impression after another that truly let us know that we are safe.
Registering cues of safety in the physical environment.
Even when the time feels right,
You can let your eyes just linger on a specific object or shape or color that really does feel grounding or settling or even just neutral.
So just let your eyes hang out there and drink it in and then start to turn inward to notice how your nervous system lets you know that you are safe.
How does it send you signals and let you know that this one thing that you're looking at is actually conveying safety?
You can do this with your eyes open,
Continuing to take in the object,
Or you can close your eyes now.
I find for myself that closing the eyes does help me to tune into the sensation a bit more.
Just depends,
So feel free to try both ways out.
Now what we're doing is tracking the sensation,
And we really turn to the language of sensation here.
Is there,
For example,
A temperature change here in the body?
Is there tingling,
Buzzing,
Pulsation,
Expansion,
A softening of the shoulders,
Deepening of the breath?
Stay with it and see what happens next.
Sensations are often frequently changing in the body,
So there could be a traveling of the sensation,
Changing in the quality of the sensation,
Or something else entirely different shows up.
Just be present.
From here we'll move into pendulation and titration.
This is when the pendulum swings and we turn from this more resourced or pleasant place over to a small bit of activation or less pleasant feelings in the body.
So maybe it's something you're already noticing,
Tension in the neck and shoulders,
Sinking feeling in the stomach,
Or just a stressful thought.
Oftentimes it doesn't take much to get there.
So just let yourself touch into the edges of it,
Titration means taking it in small little bits,
Stay with that little bit of activation or constriction for a moment so that it stays manageable to work with.
We never want to overwhelm ourselves in this process,
So we keep it workable.
And then we're going to step back out of it,
So back to that more resourced place in the body,
Could be back to the orienting response or one sensation that you found that is pleasant or neutral.
Could be in the hands and the feet.
This is called working the periphery,
The hands and the feet being at the edges or the periphery of the nervous system,
Often holding less sympathetic charge than the central line of the brain and the spinal cord,
That line running through the center of the body where more activation can be held.
So just seeing where is it a little more neutral again.
And see how we did that,
The pendulum swung from the more resourced or pleasant place to the less resourced,
Less pleasant place and back again to the resourced place,
Building up the capacity to be with what is difficult and let it metabolize,
Reintegrate into our systems in a more helpful way.
Staying with that for a moment.
Now let's come back full circle here with the orienting response,
Returning back to looking around your physical space once again and taking it in visually.
Connect with your senses once again.
Notice what you can see,
What you can feel with your hands and feet,
What you can smell in the air,
The taste in your mouth and the sounds all around you.
As you bring yourself back,
Remember that you can feel welcome to bring these tools into your everyday life and you'll notice that like with any skill,
The more you practice,
The more you'll experience the benefits.
Enjoy Science and.
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