This is a guided practice for the CPR for the Amygdala,
A SNAP protocol specifically designed to help with generalized anxiety.
As always,
We're going to welcome in that soothing,
Havening touch,
Palm havening,
As though you're washing your hands under warm water.
Fingertips on your shoulders,
Crossing your hands across your chest,
Moving your hands down your arms,
Giving yourself a nice,
Soothing,
Havening hug,
Or fingertips across the top of your brow or around your cheeks.
All of these movements in any order or focusing only on one will create the experience that we're looking for with that creating personal resilience,
Or CPR for the Amygdala protocol.
It's a gentle reminder that the SNAP component of this stands for.
We're going to sense what's happening.
We're going to notice,
Apply,
And preoccupy.
And so I'd like to invite you to turn your attention inwards and welcoming in a gentle,
Soothing breath,
Breathing in to a count of four,
Three,
Two,
One.
Greet your mind and your body as we exhale to a count of six,
Five,
Four,
Three,
Two,
One.
And noticing now,
Where would you rank your mind and your body now that we've sensed inward on that loving scale of zero to 10.
We're simply inviting our system to share with us how much energy is there,
How much engagement.
And again,
This scale can also represent those hypo-aroused or more depressed states.
We know anxiety and depression go hand in hand.
On that scale of zero to 10,
Where would you rank yourself now?
Now,
Hopefully you've already been applying that soothing,
Havening touch along with me.
And if you haven't,
Go ahead and welcome this experience into the exercise.
Again,
Palms,
Arms,
Face,
In any order that feels loving and soothing to you.
Now we're going to move through a series of breaths.
It's when our little friend Amy,
The amygdala starts to struggle,
She engages our body.
And in that engagement can decrease our oxygen intake,
Thus increasing her felt sense to take even more active role in what's happening.
So let's begin our preoccupied process by counting a gentle breath in,
Breathing in to a count of three,
Two,
One.
And out to a count of five,
Four,
Three,
Two,
One.
And expanding our breath,
Breathing in to a count of four,
Three,
Two,
One.
And out to a count of six,
Five,
Four,
Three,
Two,
One.
And even deeper.
And if this doesn't feel comfortable for you,
Stay with your own loving breathing cadence.
Breathing in to a count of five,
Four,
Three,
Two,
One.
And out to a count of seven,
Six,
Five,
Four,
Three,
Two,
One.
Now we're going to breathe in.
And breathe in again.
And slow,
Soothing release.
Very good.
I'd like to invite your attention to once more sense into your present state of being right now.
Notice on that scale of zero to ten,
Where would you rank yourself in this moment?
And if there's still energy present that's above a two,
Let's once again begin to apply that healing,
Havening touch.
And now I would like to invite you to identify any three objects in your current environment or that you can think of in your mind's eye that are the color green.
And let's find any four items that are the color blue.
And now let's transition and find any five items that are the color yellow.
Very good.
And if you were wanting to enjoy something that had a citrusy flair,
What are three items that you can think of that have a citrus scent or taste?
And now let's find any three items or objects that would have a minty taste.
Very good.
And one more,
Let's find any three items that remind you of a floral or a flowery experience.
Very good.
I'll invite you to continue to apply your havening touch.
And once again,
Let's breathe in,
One,
Two,
And again,
Three,
Four,
And out to a count of five,
Four,
Three,
Two,
One.
Very good.
Continuing the havening touch.
Breathe in,
One,
Two,
And again,
One,
Two,
And release,
Four,
Three,
Two,
One.
Very good.
And let's return to sensing our mind and our body and noticing on that scale of zero to ten,
Where would you rank yourself now?
And once again,
If you feel like you are at above two,
I invite you to continue to apply and preoccupy in order to snap your mind out of that anxiety loop and welcome yourself back into a state of electrochemical,
Havening,
Soothing energy.
