Welcome to Day 9 of the Nervous System Reset here on Insight Timer,
Where you'll learn how your nervous system responds to stress and how to calm it when life starts to spiral.
Let's jump in to today's session.
Hello and welcome to Day 9 of Insight Timer's Nervous System Regulation Challenge.
My name is Andrew Johnson.
Today's practice is gentle ear massage,
A simple hands-on way to support nervous system regulation.
The ears are richly connected to sensory pathways that communicate with the nervous system.
Gentle touch and slow predictable movement around the ears can provide calming sensory input,
Helping the body recognise support and safety without effort or analysis.
This practice isn't about technique or pressure.
We're not trying to stimulate or activate anything.
Instead we'll be working with slow respectful touch,
Allowing the nervous system to respond in its own time.
So everything here is optional.
You're welcome to massage the ears lightly,
Rest your hands nearby,
Or imagine the sensation if touch doesn't feel right today.
If at any point you feel discomfort,
You can pause or return your hands to a neutral position.
So let's begin.
Take a moment to make yourself comfortable,
Sitting or standing,
Whatever feels easiest for you right now.
If it helps,
Place both feet on the floor and let your shoulders soften a little.
And close down the eyes.
Allow your breathing to be natural.
There's no special way it needs to be.
Just notice one gentle breath in,
And one slow breath out.
For the next few minutes,
There's nothing you need to change or improve.
This is simply a chance to let your nervous system settle in its own time.
Now rest your hands gently on your chest.
Feel the contact,
The warmth,
The simple reassurance of touch.
As you continue breathing naturally,
Notice how the body responds to being held in this way.
There's no right sensation to look for,
Just notice whatever is here.
Now gently bring one hand up to one of your ears.
Using your thumb and fingers,
Lightly hold the outer part of the ear.
No rubbing yet,
Just holding.
Let the ear be supported by your hand.
As you hold your ear,
Notice any sensations you feel.
Warmth,
Pressure,
Or maybe very little at all.
Whatever you notice is perfectly fine.
Now gently switch hands and hold the other ear in the same way.
Again,
No effort,
No need to do anything.
Just allow the ear to be held.
Now we'll move on to a very gentle massage.
With a soft touch,
Begin to slowly stroke the outer edge of your ear,
From the top down towards the lobe.
The movement is slow,
Light and kind.
Continue this slow gentle massage for a few more moments,
Letting your breathing remain easy and natural.
If it helps,
You can allow your exhalation to be slightly longer than your inhalation.
Now gently switch to the other ear.
Again,
Slow strokes,
As if you're sending a quiet message of safety to the body.
And if your mind wanders,
That's completely normal.
Each time you notice it,
Simply return your attention to the sensation of touch,
And the feeling of being supported.
Now when you're ready,
Let your hands rest comfortably in your lap.
Take a second to pause.
Notice how your body feels now,
Compared to a few moments ago.
You may sense some warmth,
Heaviness,
Calm,
Or perhaps just a subtle shift.
There's no need to label or judge what you notice.
Simply allow yourself to be here for a moment.
This kind of gentle ear massage can be used any time you feel stressed,
Overwhelmed or unsettled,
Before sleep,
During a busy day,
Or whenever you need to reconnect with a sense of calm.
Take one slow breath in,
And an easy breath out.
And when you're ready,
Gently return your attention to your surroundings,
Bringing this sense of steadiness with you.
And as we come to the end of this session,
Take a moment to notice any subtle shifts.
Thank you for taking part in this session.
Tomorrow,
In the challenge,
You'll explore a structured practice that brings together breath,
Movement and attention to support regulation.
Good luck with the rest of the challenge.
