Welcome.
If you're listening to this,
You may be experiencing a flare-up,
Tightness,
Or discomfort in your lower back.
Your body has triggered its alarm system.
Right now,
We're not going to fight that alarm.
We're simply going to change how we listen to them.
Wherever you are,
Find a position that feels right.
Even slightly more squirted.
It doesn't have to be perfect.
You can sit,
Lean,
Lie down,
Or stand.
Let's begin immediately with 3 deep breaths.
Deliberate breaths to signal to your nervous system.
That you are safe in this room.
Take a deep breath in through your nose.
Fiddling your chest.
And let a heavy sigh out through your mouth.
Again,
Breath in deeply.
Expanding your cube cage.
And release the pulley,
Letting your shoulders drop just a tiny bit.
And a third time.
Inhale comfort.
And exhale,
Releasing any pressure.
Made this feeling decrease immediately.
Just let the air blow away.
Now allow your breath to settle in a natural steady rhythm.
Keep your eyes open or let them close.
Whichever feels safer for you right now.
We are here to do a quick,
Simple test.
Direct action.
Your brain is currently focused on signals from your lower back.
And its response to this awareness is by engaging your muscle.
Help keep you safe.
By taking this moment to pause.
You are already showing your brain that you are sick.
We're going to look closely at these physical signals together.
With calm creation.
Now let's direct your attention down to your lower back.
You should know.
Our instinct when we feel discomfort is to push it away or tense up.
For the next few minutes,
We will do the opposite.
We will lean in.
Gently and absurdly.
I want you to notice the physical sensation in your lower back right now.
Observe its boundaries.
Where does the sensation begin and where does it fade back to normal?
Is it the level of your skin,
Muscle,
Or bone?
Is the boundary sharp,
Like a line drawn on a map?
Or is it soft,
Like a mist fading into a clear sky?
Just be curious.
There's no need to change it.
You're simply taking inventory.
Now look at the shape of this sensation.
If you had to map its outline,
Is it a tight knot?
Is it a band stretching across?
Or is it a diffused circular shape?
If the sensation had a color.
What color would your mind assign to it?
Is it a bright eye contrast color?
Or is it the other neutral?
Notice if the color is solid.
Or if there are cooler,
Lighter areas within it where the pressure is actually quite mild.
Now let's check the temperature.
Does this area feel warm?
Or is it neutral?
If you look closely,
Does the sensation stay still?
Or does it shift,
Pulse,
Or move ever so slightly as you breathe?
As you observe these details,
You may begin to realize a simple,
Powerful truth.
That these are just data.
These are physical sensations.
Your nerves are sending signals and you are observing them with objective curiosity.
Sensation is not the same as danger.
Sensation is just an information.
With every comb.
You show your nervous system that you can feel the sensation safely.
As the urgency fades,
The muscles around your spine can begin to release.
Their protective home.
Now let's allow the mind to do what it does best.
To adapt.
Imagine.
To sing.
Now imagine a clean,
Clear source of cooling,
Soothing blue light filling and expanding at the base of your head.
This restorative night is deeply relaxing.
Caring and gentle.
Comfortable coolness like a refreshing breeze on a summer or warm afternoon.
As you breathe in.
This cooling blue light begins to flow slowly.
Down to your spine.
It flows past your neck.
Down through your upper arm.
Down through your upper back.
Passing between your shoulder blades.
Smoothing out every muscle along its path.
Continues to travel down.
Carrying that quiet soothing comfort with it.
And as this cool blue light reaches your lower back.
It begins to bathe the entire area.
Imagine it sipping into the muscles,
The tendons,
And the spaces between the bones.
Wherever this blue light touches,
It brings pleasant,
Comfortable.
.
.
Cooling sensation.
It cools any heat and softens any hard edges.
It smooths out sharp signals,
Turning them into a distant,
Quiet pulse.
Now,
Let your awareness expand.
And imagine the strong,
Supported bones of your lower back gently softening and finding more space.
Imagine floating in supportive space.
Feeling completely weightless.
With each breath,
Imagine the space between these bones gently opening,
Just a little bit more.
They relax.
They expand.
Pressure gently releases.
With each breath,
Imagine the space between these bones gently opening.
Even just a little bit more They relax and expand as the pressure naturally releases.
You are fully supported,
Allowing your lower back to let go of its hold.
Your spine gently lengthens.
Floating in a state of softness.
Weightless ease.
Any remaining sensation drifts into the background.
Like a quiet sound in a calm room.
You are here.
Breathing easily.
As your lower back rests in a cool blue light in an expansive supportive space.
In a moment.
You will return to your waking state.
Carrying this sense of ease.
And a new perspective with you throughout the rest of your day.
Your brain has learned a new habit today.
You can experience physical sensations.
While staying calm and steady.
Because the alarm remains quiet.
Your body can continue to heal.
As you move through your day.
I am going to count from 1 to 5.
With each number.
You will find yourself returning to the room.
Feeling more grounded,
Alert.
And at ease.
Feeling the physical support beneath your cedar body.
Realizing you are safe and grounded.
Being a gentle.
Tiny movements.
To your fingers and toes.
Three,
Taking a deep,
Refreshing breath of clean,
Energizing air.
Feeling life and vitality returning to your chest and limbs.
Four,
Sending a soft,
Comfortable ease remaining in your lower back.
Your muscles remember how to move with fluid,
Gentle support.
Five,
Eyes open.
Fully awake,
Alert,
Refreshed and ready to go about your day with a soft,
Steady and resilient body.
1,
2,
3,
4,
5.
Eyes open.
And wide awake.
1,
2,
3,
4,
5.
Eyes open and wide awake.
Welcome back!
