Welcome to this gentle practice for coming back to feeling.
If you're here,
You might be experiencing some numbness or a sense of disconnection from your body,
From your emotions,
Or simply life itself.
Maybe everything feels muted,
Far away,
Or like you're watching from behind glass.
And this is not a sign that something is wrong with you.
This is your nervous system's way of protecting you.
When things become too much,
We shut down.
We go numb.
It's survival.
And it's there for a reason.
Your body is wise.
But know that you don't have to stay there forever.
Today we'll practice gently inviting feeling back,
Not forcing it,
Not overwhelming your system,
Just creating small openings for sensation to return.
Now find a comfortable position.
You can keep your eyes open with a soft gaze or close them.
Whatever feels safer to you in this moment.
So let's begin.
Start noticing where your body makes contact with the surface beneath you.
Your thigh is on a chair.
Your feet on the floor.
Maybe your back is resting against the chair.
The weight of your body is held.
Become aware of your breath.
Your belly rising and falling.
Your chest expanding with every inhale.
And then start noticing what else is there.
Can you feel some pressure maybe in your chest,
In your head?
Some tension maybe in your belly?
Or do you feel some warmth in your heart,
In your belly?
Some coolness?
Do you feel numbness?
Even that is a sensation.
And just let it be there and just notice.
And now bring your attention to your hands without moving them.
Just become aware that they are there,
Where they are in space.
Can you feel temperature on the air on your skin?
Can you feel the texture of whatever your hands are resting on?
Can you feel a slight tingling of energy?
And even if you can't feel much,
That's okay.
You're not doing it wrong.
Just stay curious and present and compassionate with whatever there is.
There's no need to judge anything.
Just be.
Now let's add a little bit of movement.
Very slowly start curling your fingers and uncurling them.
And notice the sensation in your hands as you move.
The stretch,
The release.
Now gently press your feet into the floor.
Feel the ground pushing back.
Feel how you're grounded,
Supported by the surface beneath you.
It reminds your nervous system that you have a body,
That you are here right now and that it's safe enough to feel.
And now bring your hands together and start rubbing your palms.
Create some heat and then place your warm hands on your face,
Your cheeks,
And just let yourself feel the warmth.
What do you notice?
How does this feel?
What comes up?
Just let it be there.
And then gently bring your hands back to wherever they are comfortable.
Now let's bring some gentle attention to the chest and belly.
This is where numbness often lives.
Now place one hand on your heart and one hand on your belly.
Say hello.
Let your body know you're here.
Not trying to force anything.
If you continue to feel numbness,
Just let it be there.
Maybe you can feel the warmth of your hands.
Maybe you can feel your heartbeat.
Maybe you can feel your belly and chest rising and falling with any inhale and exhale.
Breathe into the space beneath your hands and imagine a breath as a warm light gently illuminating what's been in the dark.
If emotions begin to surface,
Just let them.
If you feel tension suddenly or pain,
Just notice.
Whatever there is,
It's okay.
Numbness is okay.
Just be there with it.
This is a practice of imitation,
Not demand.
Whatever is here is welcome and whatever isn't ready is allowed to stay hidden.
Notice the signs of aliveness.
Focus on your heart and see if you can feel your heartbeat.
You can place your hands more firmly on your chest if you need to.
Can you feel it?
That rhythm has never stopped through everything.
It's been beating for you this whole time,
Your whole life.
Never stopped.
Notice your breath,
The air entering your nose,
The gentle rise of your chest or belly.
These are signs of life,
Of aliveness and it's beautiful to be alive,
Even if it's sometimes scary,
Even if part of you believes that it's not safe.
You are protected.
You are not empty.
You're not dead inside.
The protection can soften when it's safe.
So create the safety within you.
Be present with whatever is and tell your nervous system that you got its back.
Now take a slightly deeper breath than before and see how your body reacts.
Take a deep inhale through the nose and sigh it out through the mouth.
Feeling returns slowly,
Not all at once,
Not on command,
But it does return.
And every time you do this practice,
You're sending a signal to your nervous system.
It's safe to come back.
It's safe to feel.
I am here.
Know that you are doing important work,
Even when it feels like nothing is happening.
And whenever you're ready,
Gently wiggle your fingers and toes.
Take another deep breath and slowly open your eyes.
