Nervous System Regulation

Welcome.

I am so happy you're here and I'm so proud of you for pressing play.

Feel free to take a moment to just arrive in this space.

To feel where you are.

Feel the earth beneath your toes,

Your sit bones.

Noticing the colors around you.

What smells surround you?

Are there any lingering tastes on your tongue?

Hmm,

That sweet present moment as you arrive here,

Out of the mind and into the now.

It can be days,

Hours,

That we forget to just be,

To be present,

And that's okay.

So just noticing what you notice right now in the room around you and in your body.

Your eyes can still be opened as you just orient around the space.

This is such an essential part when we're working with the nervous system is to just notice,

To get curious,

And to be present.

Can you feel the energy in the space around you?

And can you feel your own energy?

What are you putting out into this room?

No need to judge yourself,

Just noticing.

Now when you're ready,

You can begin to soften your eyes.

And if that doesn't feel safe,

Just find a soft gaze towards the floor.

And as you remove your sense of sight,

Noticing what happens.

Maybe your feeling sense gets turned up,

And you really land in the body.

And now can you bring your awareness to your breath?

Where are you breathing?

And let's send our breath down into the belly.

Letting this sweet breath nourish you from the inside and out.

And remembering that you are whole with every part of yourself,

With all the pain,

With all the fear,

With all the doubt,

With all the surprise,

And sadness,

And joy.

You are whole with every single part of yourself.

So now I want you to scan your body and find a spot where you feel sensation.

If there is no specific sensation,

Then I want you to bring to mind something that's been challenging you or something that's been really present for you.

Maybe something that triggered you recently,

Or just some bit of discomfort.

And as you bring back this memory,

Or just bring awareness to this current state,

Notice where does this live in your body?

Going on a little scavenger hunt and finding,

Where am I keeping this in my body?

It might feel like stinging,

Pulling,

Jabbing,

Constricting,

Numbness,

Heat,

Coolness,

Crunchiness,

A heavy weight.

Any of these words,

Any of these sensations.

And once you find the area,

Allow yourself to just land here.

And I don't want you to fix it.

I don't want you to change it.

I don't want you to do anything to the sensation besides let it be.

Just let this sensation be here.

And you can name it out loud and just say what it is.

And as you focus on it,

It might grow and that is normal.

It might expand a little bit and that might create some anxiety.

But can you just stay with it for a little bit longer?

And if you become too overwhelmed,

You can wiggle the toes and just come back and feel that you are in this body.

You are safe.

And just focus on the sensation,

Remembering that the body is so wise and it's just trying to move this energy.

Because emotions are energy in motion.

Just allowing the body to do what it needs to do.

I'm so proud of you.

Keep holding your awareness here without doing anything but being,

But witnessing.

And just getting curious about this feeling.

You are completely safe to just let it be.

Now notice if the feeling spreads to another part of the body.

And if it has,

Focus your awareness to this new area,

Naming what the new sensation is.

Just saying how it feels and letting it be.

Congratulating your body for being so wise and for moving it.

And congratulating yourself for letting the energy move through you and no longer stopping it.

Now if the mind starts to chatter,

Well,

That's what it does.

And just acknowledge,

Okay,

I hear my mind,

And I'm choosing to rest my awareness in my body.

And choosing to focus on the sensation and not the thoughts.

Continue to just get more curious about the actual feeling sense and not the stories.

You might notice the feelings start to evaporate a little bit,

The body becoming a little bit lighter.

Bringing a soft smile on the face,

Just the awe,

The magic of how the body heals itself.

Now you can do this exercise for as long as you'd like until you feel everything just kind of lift off and become light again.

If you become too overwhelmed at any point,

That's totally okay.

You're just growing your window of tolerance.

You're growing your emotional regulation.

So feel free to add in some deep breaths.

You haven't,

Where you take your hands from the top of your shoulders down towards your elbows and just brush your arms from the top to the bottom.

You can go outside and ground your feet into the earth.

Or anything else that feels soothing.

The goal is to just be with the sensation as long as you can,

Until you land back into the peaceful state of your being.

And you can even invite things to just be a little bit less,

Or a little bit more.

The sensation is too big,

Can you ask to just turn down the dial a little bit.

Can you focus on a part that feels good and light,

And can you turn that on a little bit more and grow that feeling a little bit more.

And now we'll release everything and just notice yourself sitting or lying here.

Notice how you feel after this little nervous system practice.

This new way of processing emotion.

The somatic healing of being with the body and letting the mind rest.

Let's take some deep belly breath in through the nose,

Out through the nose.

Inhaling the belly expands,

Exhaling it falls back down.

Big breath in,

Hold at the top.

And sigh it out.

One more like this,

Big breath in.

And surrender.

Now feel free to take some slow neck rolls,

Going slower than you'd actually like to go so that you feel more and release more.

Reverse the direction of your neck circles.

And coming back to a neutral position.

Coming back to your body.

What energy is your body admitting now?

What energy can you feel in the room around you?

And whenever you're ready in your own time,

You can slowly begin to crack open your eyes and let the light re-enter your being.

And as you do so,

Just noticing the colors,

The textures,

Your clothes kissing your skin or the blanket,

Or maybe the grass or the sand.

Thank you so much for practicing with me today.

I'm Lexi Davis and I really enjoyed being here with you.

Come back to this meditation anytime.

You need to just sit with your body.

And I want to remind you that you are whole just as you are and so deeply loved.