Hello and welcome.
To this talk and practice on working mindfully with hypervigilance.
I don't know about you,
But there seems to be a lot more.
Tension and paying attention and being vigilant about what's happening in our world right now.
And I think most people are.
Are feeling that.
And so Hypervigilance is something that I've worked with many,
Many clients,
A bit in myself.
But for those of you that are working with anxiety,
Oftentimes hypervigilance is a twin sibling of anxiety.
They're very connected and associated.
So I'm going to first talk a little bit about what hypervigilance is and the role it has in our nervous system.
And then we'll do a practice where we can be mindfully curious.
And turn towards our hypervigilance with a different attitude.
So my intention in this is to.
.
.
Help you befriend your hypervigilance.
I know it's very uncomfortable and it's difficult.
Energy draining.
And?
It is there because it was brought online to protect you.
At some point in your life.
And so.
.
.
If all that you come out of this practice with is a growing appreciation and Maybe a little bit of kindness towards your hypervigilance.
That will be fabulous.
So what is hypervigilance?
Hypervigilance is an experience in our sympathetic nervous system state.
That fight-flight state that we can go into.
And hypervigilance is a scanning and a monitoring.
Of our space around us,
The people,
The sounds.
That potentially could be harmful or dangerous.
And so I look at it as like a radar scanning.
And we look for our safety because that's basically hypervigilance is this scanning to see if we're safe,
If we're in danger,
If we're okay,
If we're not.
We look for safety in three different realms.
We look for safety around us in our environment.
We look for safety within us.
In our bodies,
Hearts,
With our emotions.
And our mind.
And then we also look for safety between.
Me and another person.
You know.
Just what's happening here relationally,
Whether it is someone that I know or not.
Maybe it's someone I'm just passing on the street.
And maybe my antenna go up a little bit.
So hypervigilance helps keep us safe.
And if you have listened to any of my other tracks you know that our nervous system is designed for protection first.
And then connection.
So hypervigilance is an experience that is difficult to extinguish.
In fact,
I wouldn't want my hypervigilance to be extinguished because there are times when I'm going to rely on it and need it.
And I don't want it to be running all the time.
So the sympathetic nervous system in our body uses different neural pathways.
Than the parasympathetic.
The parasympathetic uses the vagus nerve a lot.
That's the predominant nerve of our parasympathetic states.
And the sympathetic.
Uses a whole different circuitry.
Still connecting to some of the same organs,
The heart,
The lungs,
The belly.
The brain,
The breathing.
They both sympathetic and parasympathetic do have connecting organs,
Right,
So they can modulate breath and heart rate.
But the sympathetic uses a different.
.
.
Network of fibers to do this.
And Our vigilance will always take priority over relaxation or comfort because again,
Our nervous system prioritizes protection over connection.
And when we have experienced past threat or danger.
Which most of us have.
Experienced in some form.
Whether it was relationally or in our environment or.
With our vehicles or with our own bodies,
With health issues.
Are,
We're tuned to that,
Like,
Oh,
This happened once.
This happened in the past.
Oh.
This medical test was scary.
I learned something.
I don't want to do it again,
Right?
And so we have this vigilance.
And So when we have past threat,
Our vigilance says,
I have to keep going.
On my job,
I have to stay on duty.
And make sure that this body This being is safe.
And so we get acclimated to a certain level of vigilance that often we are not even aware of.
Sometimes we only become.
Aware of it when we begin to relax and all of a sudden that feels really dangerous.
Because we're so used to being on guard.
And so we have to pace how much we relax.
When you experience hypervigilance a lot.
You can't do too much relaxation for too long,
Too often.
So when we are in this state of hypervigilance,
It takes a lot of energy.
Ready,
Eats up.
A lot of energy,
We require more fuel to keep it operating.
And so it's very exhausting.
To be vigilant all the time.
Even a low level,
A low hum or like a background radar,
That still takes a lot of energy.
It can affect our sleep,
Our digestion can get.
.
.
Challenged,
We can be more reactive.
And snippy and less responding and pausing.
In our relationships.
And the tiredness can feel like this wired but tired.
Like you're still on guard,
But you're exhausted.
And.
.
.
It can show up also as lots of muscle tension and bracing.
And even if a high startle response,
There are some people that just jump out.
If they're surprised by a sound or a noise.
Belly tension.
Or the sense of feeling like something,
You know,
Like the shoe is going to drop.
Like,
I can't get too relaxed because something will go wrong.
Our nervous system,
Our brains,
Our predictive systems.
We utilize past information and experience.
To predict what's happening now and in the future.
And so anxiety is the worry about the future based on our experiences in the past.
And so it can be really challenging.
Right to be comfortable in the present moment.
And you're still here.
That means that your hypervigilance has kept you alive.
And it's because of this,
I'm still here.
Oh,
That means hypervigilance is working.
I'm going to keep doing it.
Right.
It's sort of this loop.
That is difficult to step off of.
So.
We're going to work in our practice.
Today with noticing.
Cues of safety.
Which seems contradictory.
But when we're always looking for possible.
Threat or danger all around us or inside of us.
We miss all the Qs.
Of things going okay.
And So when we consciously turn our attention to those,
We're not turning off our hypervigilance.
We are broadening our lens to include more of this present moment.
That actually might be safe enough.
Which can be a novel experience for your nervous system.
And so there's times when we need to turn up our vigilance when we're traveling or walking on the street.
And then we need to be able to have the skill to turn it down when we get to a safe enough place.
Working with that dimmer switch.
Capacity that we have that we need to practice.
So as we begin our practice together,
I just want to remind you all to pace yourself.
As we orient and then settle,
We're going to have an inquiry question.
If you feel yourself getting more hypervigilant or more anxious in the practice,
That's a sign that your nervous system is telling you that this is too much,
Too fast.
So let's back off.
So if you feel that,
Just feel free to stop doing the practice yourself and perhaps just listening.
And.
Doing just a bit at a time.
Do a little bit often.
Slow but sure is the way to go.
Alright,
So let your body settle into a posture.
Where you can be comfortable.
And notice.
How you settle.
Each of us have different nervous systems.
So notice if you're using the breath.
Or if you feel your pelvis on your seat.
Or if you can feel your feet.
We each have our.
.
.
Own ways to Slow down.
Settle in.
And become a little more present.
And our first practice of orienting is going to be orienting to the external environment that you are in.
And this is part of how we attend for safety to our environment,
Inside of us,
And between.
So right now,
I encourage you to look around.
Notice.
Anything in your space.
That comes into your attention.
And using vision if you have sight first.
To orient since most of us are very visually dominant.
And as you orient,
If you notice,
A critical mind of like,
Oh,
My room is so messy,
Or I should do this.
Just let that thought go to the side.
See if you can notice something interesting or maybe a favorite color.
Or even a favorite shape that attracts your attention.
And then bringing sound cues in.
Whether it's bird sounds or people sounds,
Animal sounds,
Even traffic sounds.
It's all what's right here in the field right now.
Then you can add in some other sensory elements of temperature on your skin.
Touch your pressure.
Where or how your body is sitting or lying.
Taste Fragrance.
As we're doing this,
We are bringing different information to our awareness,
To our scanning.
Mechanism in our nervous system.
It's like,
Oh,
There's a bird chirping.
That's here,
Too.
And oh,
I see the green of my plant.
That's here too.
And so we're widening our lens.
So that we're not just seeing what's wrong.
Or what could be dangerous.
This is very helpful data for our nervous system.
And next,
We will orient within.
And I know many of you struggle with pain and instability,
Which can add to.
Your experience of chronic sympathetic activation.
So you can acknowledge if your body is struggling right now.
And then widen your lens.
And see if you can notice.
Any sensation in your body.
That is neutral.
Too comfortable.
Maybe there's some relaxation in your back.
With the support that's behind you.
Maybe your tummy is satisfied from a good meal.
And your mind may be pulling you towards the discomfort or pain.
That's normal.
So you can just say,
Yes,
I see you.
And I'm going to keep noticing.
The neutral spot of my nose or ears.
Or I can feel my hands.
On my lap.
My hands are warm.
Those sensations are also present too.
And then we're gonna orient between.
And I know that you are.
On insight timer listening and maybe watching this practice.
So I might be the object of your assessment.
Of Safety.
The cue of connection and That is fine.
You know,
Hopefully I am a safe enough person for you to connect with right in this moment.
But you can also notice your safe enough experience if you have an animal in your environment.
And honestly,
Plants are also wonderful companions.
And notice the relationality and ideally your connection in a safe enough way.
To someone or some being in your environment.
And just get curious with.
With how that feels,
Does it?
Can you take a deeper breath?
Do your shoulders drop a bit?
Maybe there's a sigh,
Or maybe there's your body settling in a little bit,
Getting comfortable.
So as we shift from this very powerful but simple skill of orienting,
Our inquiry question is going to be this.
This comes from Deb Dana.
A polyvagal specialist.
Here's the question.
In this environment,
Doing this thing with these people.
Is the response I'm having now.
Necessary.
Let me repeat that.
In this environment,
Doing this activity with these people.
Is my response necessary?
So this is a very powerful question.
And it's not,
Is my response right or wrong.
No,
Because our nervous system responds as needed and it can get stuck on autopilot.
So this question is a very mindful question.
Assessing this present moment.
In this environment.
On InsideTimer.
Practicing this meditation.
You know.
Is my response.
In my body is what my experience is.
Is right now.
Is this appropriate to be?
This meditation that I'm doing.
And so then you can get more curious.
You can notice,
Am I,
Oh,
I'm still kind of revving.
I'm still kind of.
Scanning or oh no you know I'm here in my house and I can dial back.
So I'd like to try a little experiment with you in our practice.
And that is,
I'd like you to imagine an experience where there's a bit of discomfort either with the environment with the person or people in the environment or the sounds.
We're going to do a little practice here about noticing our hypervigilance.
So when you think of this slightly uncomfortable or uneasy.
Experience.
Kind of notice where you are.
Maybe it's at your work.
It's out in the grocery store.
Notice where you are,
Notice who you're with.
What you're doing.
And then notice what.
.
.
Begins to happen in your body.
There might be a shift from the orienting that we did that I think probably down regulated many,
You know,
Some of you.
Notice if there was a shift.
Did your breath catch a bit?
Are you holding your breath?
Is there.
Tension in your muscles?
Are you bracing?
Did your stomach just drop a little bit?
So some of you may have gone into a little bit more of a vigilant response,
Right?
Oh,
I have to pay attention even when I think about this person.
Or this place.
My body responds.
Because the body is always in present time.
So then.
.
.
Ask yourself this question again in this environment.
With this person or these people.
Doing this thing.
Is my response necessary?
And it may be yes,
When I go to work,
When I am sitting in this meeting with those people.
Yes,
I'm okay with my vigilance system turned on a little bit.
I have to be A little ant I have to pay attention.
But then when you go back to your own office,
Do you still keep that level?
When you go back home.
Or when you take your lunch.
Are you still maintaining that same level even though the environment has changed?
The people have gone away maybe.
This is where we get stuck from the habitual pattern.
Of our dear bodies trying to keep us safe.
And so.
Noticing what happened in your body when you thought of this uneasy situation.
Then come back right now to this present moment.
I'm assuming you're not with these people or in this environment right now.
And just kind of reorient,
Oh,
Here I am.
I'm doing this practice.
This is what's happening.
Huh maybe i you know is my do i need that high level and see if you can imagine a dimmer switch.
On your hypervigilance control panel.
And see if you can turn it down just a bit.
What would be a comfortable level?
For this right now.
Hear you and me together.
Where can you turn it to?
Where you see a little shift.
Doesn't have to be off all the way,
But where you get just a tiny little Ha,
Exhale,
That's longer.
And you can.
Play with this dimmer switch in the days ahead.
Right,
Like,
Let me.
.
.
Turn it up a little bit.
What happens in my body when I turn my hypervigilance higher?
Oh,
What does that feel like?
Maybe my I just noticed I shifted my posture.
I sat up more straight.
And maybe you're leaning forward a little bit,
Maybe you're more aware of cues.
Ah,
That's what my body does.
When I'm hypervigilant.
Oh,
And then let's practice turning this dimmer switch down.
Ah,
Maybe I can lean back.
I can exhale.
We don't have full control over this system.
Because it is instinctual.
And meant to be very automatic and fast.
So we won't be able to control it all the time.
But we can bring our awareness and our kindness.
And Notice,
Do I need this level of vigilance right now?
In this situation.
Is it necessary?
If not,
Then what can I do that day?
Can help my body downregulate a bit.
Maybe slow myself down,
Maybe.
Have longer exhales,
Maybe shake out my arms or legs a little bit.
Ugh.
Come back into a bit of down regulation.
What is ideal is to have a flexible and fluid nervous system.
Where we can go into vigilance when we need to.
Let's say when we're driving.
And then when we arrive and it's safe and we can turn that vigilance down.
Fluid and flexible to go in our sympathetic nervous system when we need to.
And come down out of it when it's not necessary.
So this is what we're.
We're cultivating,
Right?
A cultivation practice.
Of learning to pay attention to our nervous system.
To sense Are we in hypervigilance?
Is in this environment doing this thing with these people?
Is it necessary?
Can I turn it down a bit?
This gives us greater capacity over time.
Because hopefully we won't be vigilant all the time and so exhausted.
So in these last few minutes of our practice together,
If you wish to orient again,
You can.
Or if you want to,
You can just rest.
And.
To remember this inquiry question.
Because it's a really good one.
So here it is again.
In this environment.
Doing this activity.
With this person or people.
Is my response necessary?
So as we close,
I would.
Like you to turn some kindness and great gratitude for yourself.
Turning towards our hypervigilance is not a comfortable thing.
But if we can.
.
.
Change our relationship to it.
Honor its creation and formation that kept us alive years ago.
And that is still working to keep us safe.
Thank you for doing that.
Hypervigilance,
And you might not need to work so hard all the time.
I still need you.
But let's practice this.
You're not my enemy.
You are one of my protectors.
And I am grateful for all the work that you've done over my life because I am still here.
So I would like to close with a poem.
And this is actually one that I wrote a few weeks ago.
And it is entitled Wise Rabbit.
I saw you snuffling in a mound of dirt and seed in the garden.
Then digging and digging,
Looking around,
Digging and digging again.
I got curious.
Are you making a burrow?
Will you be having babies soon?
You are so dedicated to this task.
Ah,
But then you took some rest.
Lengthening your rabbit body,
Rear legs fully extended in the shade of our porch.
And you trembled.
I could see that in your ears.
Are you overheated?
Exhausted?
Going into labor.
How I would have loved to have a conversation with you.
As you took pause.
Then you are back at it,
Digging a bit more.
Looking around.
Than foraging for dry grass.
Disappearing into the burrow with it,
Scampering back out for more dry grass.
Then searching for green grass.
Back and forth with your grassy treasures into the earth.
And again,
You took rest.
Stretching out long in the shade,
Trembling gently.
And then you are done.
Briskly scooping the extra dirt back in the hole in record time.
Leaving no sign of what you created.
How do you know what to do,
Dear rabbit?
Not just the building of the borough.
But the wisdom to pace yourself.
Take rest.
Let yourself tremble and then resume your efforts.
Where did you learn this balance of work and rest?
I don't think anyone taught you.
It must be instinctual wisdom.
You're not on a timeline,
I think.
You aren't pressuring yourself to achieve.
You probably don't have a to-do list with so many things on it.
I could use some rabbit wisdom.
To learn to pace myself.
To work hard and take rest.
Then work a bit again.
What deep instinctual wisdom in myself am I overlooking?
What nudgings can't or won't I listen to?
What deep imperatives from my body,
Heart,
And soul am I overlooking?
Remind me again and again,
Dear rabbit.
To listen.
Thank you for your practice with me today.
