In this practice,
We're going to invite your nervous system into a deeper level of calm and ease through touch.
As we use touch in this way,
It helps your body feel safe.
Especially when it's paired with a soft,
Steady breath.
And so starting by finding a position where you feel supported.
Either sitting upright with your back supported or lying down with your spine long and relaxed.
Whatever position you choose,
Letting your body settle.
Closing your eyes if that feels okay.
Or simply softening your gaze.
And taking a deep,
Slow breath in through the nose.
And exhaling slowly through the mouth.
Letting yourself land right here,
Right now.
Nothing else is needed.
And if it feels okay to you,
Placing one hand gently over your heart.
And the other hand on your abdomen.
Starting to feel the warmth of your own presence.
And each time you breathe out,
Letting the exhale be slower.
Letting your hands be still.
Letting them simply rest and listen.
And noticing what happens in your body as it feels this contact.
Does the breath change?
Does something settle?
There's no right or wrong,
Just curiosity.
And then gently starting to soothe your upper chest with your hand.
Slowly,
As if reassuring a child.
Letting this touch say,
I'm here.
It's safe to soften.
Safe to let go.
You don't need to breathe anymore.
And staying with the breath as you do this.
Feeling your nervous system responding.
The vagus nerve calming through that gentle rhythmic pressure.
And now bringing both hands to your abdomen.
Letting them simply rest there.
And as they do,
Breathing into your lower abdomen.
Feeling the breath expanding beneath your palms.
And just continuing in this way.
If the mind wanders,
No judgment.
Simply bringing your attention back to the breath and those points of contact once you notice.
Letting the touch and the breath work together now.
A quiet conversation happening inside you.
And just continuing to breathe in this way for a few more rounds.
Feeling the movement of the body with each breath.
Soothing.
Supporting.
Letting your whole system know that it's okay to let go.
And now returning to stillness.
Hands relaxed in whatever position feels good to you.
Breath,
Gentle and free.
And just noticing what's here now.
Maybe you notice something different.
Maybe you don't.
But just checking.
You might feel warmth.
You might feel softness.
You might just feel fully right here.
And that's enough.
And then taking another breath in through the nose.
And exhaling through the mouth.
As you allow your whole system to soften.
To melt even a little more.
And taking as much time here as you need.
Only when you're ready.
Bringing some movement into your fingers and your toes.
And gently returning to your space.
Bringing the experience of that soothed nervous system back into your day.
