Hi my friend.
This meditation includes a variety of some of my favorite practices to regulate the nervous system.
We will breathe and we will practice some somatic movement,
Gentle movement to help your nervous system feel at ease and a little bit more calm and grounded.
May you open your heart and your mind to these practices and remember you can only love yourself back to a regulated state.
There is no room for judgment or hate or shame.
Be gentle.
Allow yourself to land comfortably seated if that feels okay to you.
Press your palms down on your lap,
Palms facing down for more grounded energy.
Bring awareness to every single finger resting on your lap,
Feeling your own energy,
Your own touch.
Your hands are extensions of your heart.
Feel the love and the support.
Closing your eyes if that feels safe.
Slowly scanning your body and bringing relaxation back into your soul.
Breathe in as you exhale.
Feel your awareness move from your forehead down to your eyes,
Your jaw.
Feel your ears and your neck relax.
Feel the shoulders soften down.
Feel ease in your heart space and in your back.
Softening your torso.
Relaxing your stomach.
Feel the steadiness and the support in your hips and your legs.
Relaxing all the way to your kneecaps,
Your calves,
All the way to your ankles and your toes.
Feel your hands rest even deeper on your lap.
Your arms settle.
Breathe in slow.
Exhale.
We'll inhale for four.
Hold for four.
Exhale for four.
Hold the exhale for four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale normally.
Big exhale.
Just notice any subtle shift.
If it feels okay,
Wrap yourself up in a hug,
Crossing your arms over you and begin to sway really gently side to side.
Almost as if you are slowly rocking a baby.
Allow it to be soft and gentle.
We'll breathe in through our nose and as we exhale,
We will make a shhhhh sound.
If that doesn't resonate,
You could always make a humming sound on your exhale.
Still swaying side to side,
We inhale through the nose.
Exhale,
Shhhhh.
Inhale,
Exhale,
Shhhhh.
Breathe in,
Shhhhh.
Inhale deeply,
Exhale,
Shhhhh.
One more inhale.
Big exhale out your mouth.
Finding stillness,
Crossing your arms over your chest,
Crossing the arms right at the wrists so that your palms are rested on your chest.
We'll move through what's called butterfly tapping.
So you tap gently the right hand and the left hand.
Right,
Very slow,
Right.
To your own beat,
Tapping your chest.
This is very soothing,
Very grounding.
Notice what you notice.
Breathe in,
Exhale.
Right here you can rewire the brain.
Whisper,
I am safe.
I am allowed to feel.
I am loved just as I am.
Keep tapping and keep whispering everything that you need to hear.
When you're ready,
Allow your hands to fall anywhere,
Your lap or maybe to your heart.
Breathe in slow,
And exhale.
Notice how your nervous system feels now.
Feel into any subtle shift.
May you remember that you can be the very thing that soothes you,
That helps you come back to a calm,
Steady state.
Take an inhale,
Let it go.
My heart to yours.
