Welcome to this practice for nervous system regulation.
Your nervous system is like an internal thermostat constantly adjusting to keep you safe and sometimes it gets stuck on high alert or sometimes it shuts down and this practice is about helping it find balance again.
So find a comfortable position,
You can be seated or lying down,
But let your body be supported and there's nothing you need to fix right now,
Nothing you need to figure out,
Just be here with your breath,
With your body.
So let's begin.
Before we go inward,
Let's orient to the space around you.
If your eyes are closed,
Let them gently open and look around the room slowly.
Notice five things you can see,
Just let your eyes land on them one at a time and really take them in.
What colors are they?
What shape?
Notice where you are and notice that you are safe and if you see anything that makes you feel unsafe,
You can change it,
Maybe close the door,
Maybe lock the door.
Maybe put in headphones and do that right now,
Just by looking around you're orienting and it reminds your nervous system that you are in the present moment and right now you are safe.
So if it feels comfortable,
Let your eyes close again.
We're going to use a breath pattern that directly signals your nervous system to relax.
The key is making your exhale longer than your inhale.
So breathe in through your nose for a count of four,
Three,
Two,
One and exhale through your mouth for a count of six,
Five,
Four,
Three,
Two,
One and again inhale four,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Exhale six,
Five,
Four,
Three,
Two,
One,
Inhale four,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One.
Now let your breath return to its natural rhythm and just notice if anything has shifted.
Let's move through the body now,
Inviting each part to soften.
Starting with your forehead,
Notice if there is any tension and no,
You don't have to force to relax.
Just notice,
Bring attention and breathe.
Notice your jaw.
You hold so much tension here,
So much.
Let it hang slightly open and let the tongue rest.
Your shoulders,
On your next exhale let them drop away from your ears.
Your hands,
Let them unclench if they are gripping.
Let the fingers go soft.
Your belly,
This is what we often armor up.
See if you can let it be soft,
Not sucked in,
Not held tight,
Just soft.
Your legs,
Heavy,
Held by the surface beneath you.
Your feet,
Pressing gently into the ground,
Connected to the earth.
Now take a deep breath and feel your whole body.
What is different?
Now place one hand on your heart and one hand on your belly.
This is called self-heavening.
Your own touch signals safety to your nervous system.
Feel the warmth of your hands,
Feel the gentle pressure.
You are here with yourself.
Now repeat silently or out loud,
I am safe,
I am here,
I am okay.
One more time,
I am safe,
I am here,
I am okay.
And let your nervous system receive those words.
Let your body soften around them.
And now notice the state of your body and your mind compared to when you began.
Even a small shift counts,
A slightly slower heartbeat,
A breath that is just a little bit deeper and a jaw that's a little looser.
This is regulation,
It's not perfection,
Just a return to work balance.
You can return to this practice any time your nervous system needs support.
It's always available to you.
Now take a deep breath in through your nose and sigh it out through your mouth.
And whenever you're ready,
Gently open your eyes.
