Hi,
Welcome.
This practice will calm the vagus nerve and ground you into your body giving you more clarity.
It is a Donna Eden practice from her incredible book,
Energy Medicine.
In this practice,
We will trace triple warmer meridian or energy pathway backwards.
Triple warmer is the meridian that governs the body's fight flight freeze response.
Tracing it backwards sedates the stress response.
And according to Donna,
The triple warmer impacts our ability to manage stress.
This makes it a perfect practice for overwhelm.
Come into a comfortable seated position and I want you to notice how you're doing right now.
Rate yourself on a scale of one to 10 with one being super stressed and 10 being calm and relaxed.
We will start with a grounding practice.
Place your hands palm face down on your thighs.
Close your eyes and begin to breathe deeply.
On your next exhale,
Draw belly toward your spine,
Squeezing the stale air from the lungs.
Inhale deeply and exhale slowly and smoothly.
Inhale,
Allow the belly to swell,
Sense the ribs widening and exhale slowly taking the attention down to the hands.
Inhale feeling the belly expand ribs widen and bring the breath up to the heart space.
Inhale slowly bringing your attention back down to your hands.
Continue staying present to this breath,
Feeling the body expand on the inhale and contract on the exhale.
Breathing in this manner is diaphragmatic breathing.
It can help the vagus nerve find its expansion,
Allowing the body to relax.
Locate your right hand and leave it anchored on your thigh.
Begin to slowly pull your left hand up the center line of the body,
The torso to the neck and when the hand reaches your face,
Place your hand across to the right cheek.
Push the fingers up until they reach the temples and just leave the hand flat on your face.
Breathe deeply into your belly.
Just to be clear,
The left hand is reaching across the right side of the face with the fingers at the temples.
We take at least three breaths here before tracing triple warmer meridian backwards.
Listen carefully,
There are a few directions.
Move in an unhurried manner and I will go slowly.
Inhale and as you exhale,
Bend your left fingers and trace them over the top of the right ear and down behind the ear to the earlobe.
Inhale and as you exhale,
Trace down the right side of the neck to the right shoulder.
Inhale and as you exhale,
Trace over the right shoulder down the top of the right arm all the way to the ring finger next to the pinky finger and move a little past that ring finger.
Now return the left hand back to your left thigh.
And with both hands resting on your thighs,
Take a full deep inhalation and exhalation.
Now let's do the other side.
Leave the left hand anchored at the thigh.
Pull the right hand up the center of the torso slowly.
Coming to the neck and when it gets to the face,
Plant that right hand on the left side of your face with the fingers moving up to the temple.
Lay the hand flat in a comforting manner.
Breathe deeply,
Those slow,
Deep diaphragmatic breaths,
Doing at least three breaths here.
Now inhale and as you exhale,
Bend your right fingers and trace them over the top of the left ear,
Down behind the ear to the earlobe.
Inhale and as you exhale,
Trace down the left side of the neck to the left shoulder.
Inhale and as you exhale,
Trace your hand over the shoulder and down the top of the left arm,
All the way to the ring finger and a little past.
Now both hands rest on the thighs.
Inhale and as you exhale,
Press gently into your thighs to anchor this practice.
Gently exhale,
Press.
Inhale,
Exhale,
Press.
Relax,
Let go of all doing and pause.
Notice how you're doing,
On that scale of one to ten,
Where are you now?
It is my sincere wish that you are calmer and more anchored into your body.
Deep peace to you,
My friends.
Namaste.
