Welcome.
If you're listening to this,
You may be feeling dizzy,
Lightheaded,
Off balance,
Or unsteady right now.
And perhaps what's most difficult isn't only the sensation itself.
Maybe there's fear.
Fear that the dizziness will get worse.
Fear that you might fall.
Fear that something is seriously wrong.
Fear that you won't be able to get through the day.
Dizziness can feel very unsettling,
Especially when the nervous system has learned to associate that sensation with danger.
So for the next few minutes,
We're not going to try to force the dizziness away.
Instead,
We're going to practice meeting it with a little more curiosity and a little less fear.
Before we begin,
Make sure that you're somewhere safe and supported.
If you're standing,
Sit down.
And if closing your eyes makes your dizziness worse,
Keep them gently open and choose a comfortable point in the room to look at.
Take a slow,
Comfortable breath in.
And let it out gently.
Now notice what you're experiencing.
Maybe they're spinning.
Maybe rocking or swaying.
Lightheadedness.
Floating.
Unsteadiness.
Visual sensitivity.
Or simply a feeling that isn't quite right.
See if you can describe the sensation without adding a story to it.
Instead of something is wrong.
Try.
I'm noticing a sensation of movement.
I'm noticing some unsteadiness.
For a moment,
See if you can become curious about it.
Where do you feel it most clearly?
Does it have a particular location?
Does it have a direction?
Is it moving?
Does it change from moment to moment?
You don't have to make the sensation smaller.
Just notice it.
And see if you can remind yourself.
A sensation can feel uncomfortable without being dangerous.
Pause here for a moment.
Notice what happens when you hear those words.
Maybe part of you believes them.
Maybe another part doesn't.
That's okay.
You don't have to convince yourself of anything.
Or simply giving your nervous system a different message to consider.
Now notice your surroundings.
Look around the room.
Find three things you can see.
Notice their shapes.
Their colors.
The edges and details.
Feel the surface supporting your body.
Perhaps the chair beneath you.
Or the floor beneath your feet.
Notice the contact between your body and that support.
You can experience dizziness.
And support.
At the same time.
You can experience dizziness and safety at the same time.
Now gently bring your attention back to the dizziness just for a few moments and ask yourself,
Can I allow this sensation to be here?
Without needing to monitor it constantly.
You don't need to push it away.
You don't need to check whether it's getting better.
You don't need to test yourself.
Just let the sensation exist in the background of your awareness.
Now notice your fear,
If it's there.
Maybe fear feels like tightness in your chest,
A clenched jaw,
A racing heart or tension in your shoulders.
Or an urge to escape or sit completely still.
See if you can become curious about the fear too.
That fear makes sense.
Your brain has learned that dizziness can be threatening.
And we're simply practicing teaching it something new.
I can notice the sensation without immediately reacting to it.
Take another comfortable breath.
And on the exhale,
Allow your shoulders to soften just a little.
Now quietly repeat if these words feel helpful.
I can feel dizzy and still be safe.
I don't have to fight every sensation.
I don't need to know exactly what will happen next.
Take a moment here.
Notice the room.
Notice the support underneath you.
Notice your breath.
The goal wasn't to make the sensation disappear.
The goal was to practice a different relationship with it.
A little less checking.
A little less fighting.
A little more curiosity.
And a little more trust in your body's ability to adapt.
When you're ready,
Gently bring your attention back to your surroundings.
If you've been sitting or lying down,
Take your time before changing positions.
And remember,
You don't have to feel perfectly comfortable to feel safe.
Thank you for spending these few moments with yourself.
Take care.
