Thanks for joining me in this simple and profound practice.
We all live in times
that are very challenging and many of us are in a more constant state of
hypervigilance,
Alert to danger and what is wrong.
This is understandable yet
utterly exhausting for our bodies,
Hearts and minds.
For our nervous system to
function optimally,
We need to offer ourselves daily doses of safety.
Microdosing safety is noticing simple cues of beauty,
Calmness,
Interest through
our five senses that tell our nervous system that the present moment is safe
enough.
Over time,
This practice helps us stay in the present moment and grows
more neural pathways to notice when we are safe.
Let's begin.
You can do this
practice indoors or outside while moving,
Eating,
Sitting or resting.
We will be
attending to cues with each of our senses,
So if one is not available to you,
Please shift your attention to a sensory pathway that works for you.
First,
Look around your current environment and notice any visual cues
that are beautiful,
Interesting,
Colorful or calming.
You might notice a color you
like,
A pleasing shape of an object,
The movement of clouds or the vastness of
the sky.
Select one thing to look at and take a moment to savor and enjoy this
visual cue.
Notice what happens in your body as you take in the goodness of what
you are seeing.
You may notice subtle shifts in your breathing or you may
notice your muscles softening a bit or you can feel yourself more present in
your environment.
This is giving yourself and your nervous system a micro dose of
safety.
Next,
Notice any sounds you're currently aware of that are pleasing,
Enjoyable or settling for your body.
Perhaps you hear some birds chirping or
the rhythmic clickety-clack of a train passing by,
Maybe some music or the
conversations of family members or friends.
Again,
Pay attention to these
auditory cues of comfort and safety.
Again,
Notice what begins to happen in your body as you linger and savor the
goodness of these sounds.
Now,
Touch an object,
Any object that will be a
pleasing sensation for you.
You may notice the softness of the fabric of
your clothes,
The fur of your pet animal,
The support of a cushion,
A hug from a
loved one or the texture and weight of a rock.
Let your curiosity deepen as you
explore this object through the sense of touch.
Again,
Notice what begins to
happen in your body as you hold and touch and move your hands around this
object.
These subtle body shifts are signs that your nervous system is taking
in the cue of this sensory object and making some shifts.
You can also be aware
of taste and fragrance as sensory pathways for safety cues.
Savor your
morning drink or your evening tea,
Taking time to explore the taste,
Smell and even
temperature.
You can be aware of the aroma of food cooking or the smell of
flowers in a garden that you walk past.
And as you savor these sensory cues of
safety,
Pay attention to what happens in your body.
Noticing and savoring cues of
goodness and safety bring us again and again back to the present moment.
This
practice nourishes our nervous system as we are reminded that we are still
here,
Breathing,
Sensing,
Feeling,
Touching,
Hearing or seeing.
Giving ourselves
micro doses of safety cues throughout the day helps us stay in our ventral
vagal part of our parasympathetic nervous system,
Which allows us to rest,
To connect and to heal.
Thanks for your practice with me today.
