Welcome.
Today,
I would like to guide you through a short practice orienting to safety.
It is a gentle practice to help you downregulate the nervous system through physical orienting and subtle tactical feedback.
When you are ready,
Make yourself comfortable.
Before we change anything about your breath.
Or try to force your body to relax.
We're simply going to help your nervous system recognize where you are right now.
If it feels comfortable.
Keep your eyes open for a moment.
Slowly turn your head and let your eyes drift across the room.
Look around.
Notice three distinct objects in your space.
Maybe the frame of a doorway.
The texture of a rug.
Or maybe a shadow on the wall.
As you see these things.
Remind yourself.
Right here.
Right now,
I am safe in this room.
If you'd like,
You can let your gaze soften toward the floor.
Or allow your eyes to gently close.
Bring your attention down to where your body meets the surface beneath you.
Notice the contact behind your thighs,
Your sit bones,
And your back.
Feel the solid weight of your body being supported.
You don't have to hold yourself up right now.
The floor.
The chair,
They were all doing the work for you.
If your feet are resting on the floor.
Press them down just a tiny bit into the ground.
Feel that firm resistance.
Release the pressure and notice the steady support coming right back up to meet your feet.
Bring your right hand and place it gently on the center of your chest,
Right over your heart space.
If it feels comfortable.
Bring your left hand to rest gently on your belly.
Or wrap your shoulders in a soft hug.
Feel the warmth of your hands moving through your clothes to your skin.
You're just giving your body a quiet,
Physical reminder that you're right here with yourself.
Nothing else to do?
Nowhere else to be.
Now let's look at the breath without trying to fix or optimize it.
Together we're going to extend the exhale slightly.
When we lengthen the exhale,
We trigger the parasympathetic nervous system.
Our body's natural brake pedal.
Take in natural breath in through your nose.
And as you exhale,
Let it out through your mouth with a soft,
Slow sigh.
Like blowing gently through a straw.
Let's do that again.
Inhale softly.
And a long,
Slow,
Lazy exhale out through the mouth.
Let your shoulders drop half an inch at the very end of the breath.
Inhale gently.
And exhale releasing any tension you're holding in your jaw.
Soften the tongue away from the roof of your mouth.
Let your hands rest back down on your lap.
Take a moment to simply scan from your forehead to your toes.
We aren't looking for absolute perfection or total bliss.
We are simply noticing small shifts.
Is your jaw slightly softer?
Or your shoulders a fraction lower.
Is there a bit more space around your chest?
Even a 1% shift is a win for your nervous system.
Take one more gentle breath in.
And love it out.
When you're ready.
Begin to wiggle your fingers and toes.
Gently blink open your eyes and bring this grounded energy into the rest of your day.
Thank you for spending this time with me today.
Come back to this practice whenever you feel overwhelmed.
And just need to get grounded again.
Take care.
