Welcome.
This practice is for those moments when symptoms suddenly feel bigger,
Louder,
Or more overwhelming.
Perhaps your pain has increased.
Perhaps you're feeling dizzy,
Fatigued,
Foggy,
Nauseated,
Tense,
Or uncomfortable in some other way.
Maybe your symptoms appeared out of nowhere,
Or maybe they've been building throughout the day.
Whatever brought you here,
Know that you're not alone.
When symptoms flare,
It's completely natural for the nervous system to become alarmed.
The brain begins searching for explanations.
You might notice thoughts like,
Why is this happening?
What if it gets worse?
What if I'm back at square one?
But in moments like these,
The most helpful thing we can often do is pause the struggle.
Not because we like the symptoms,
And not because we're giving up.
But because fighting the experience often adds another layer of tension,
Fear,
And overwhelm.
For the next few minutes,
We're going to practice meeting this moment with steadiness,
Curiosity,
And self-compassion.
You do not need to make your symptoms disappear.
You do not need to fix anything right now.
Your only job is to be here.
Let's begin.
Take a moment to notice the support beneath you.
Maybe you're sitting in a chair,
Lying on your bed.
Standing or even walking slowly.
There's no perfect position for this practice Simply notice that something beneath you is supporting your weight allow yourself to feel that support.
Now gently look around your environment.
Notice three things that you can see.
Perhaps the light coming through a window,
The shape of a piece of furniture.
A color in the room.
Take your time.
Now notice a few sounds in your environment.
Near sounds or distant sounds.
Perhaps sounds inside your home or sounds that are outside.
You don't need to label them.
Simply notice that the world exists beyond your symptoms.
Now bring your attention to your body.
Notice where you're making contact with the chair,
The bed,
The floor,
Or the ground.
Notice your feet.
Your legs.
Your hands.
Your shoulders.
There's no need to change anything.
You're just noticing.
If it feels comfortable,
Gently acknowledge the symptom that brought you here.
You don't need to zoom in all the way.
Just enough to recognize,
This is here right now.
Maybe it's pain,
Dizziness,
Fatigue,
Pressure,
Brain fog,
Or another sensation.
See if you can simply name it.
Not judge it,
Not analyze it.
Just acknowledge it.
Now notice what else is here.
Very often when symptoms spike,
Our attention becomes completely focused on the uncomfortable sensation.
See if you can widen the lens.
Are there areas of your body that feel neutral?
Perhaps your hands,
Your arms.
Your face.
Maybe there are places that feel comfortable or simply okay.
Allow those areas to be part of your awareness too.
Now I invite you to take a nice,
Comfortable,
Slow breath.
And remind yourself.
This feels uncomfortable.
And I am safe right now.
You might notice the urge to predict,
To solve,
To figure everything out This is what our brains naturally do when we're uncomfortable.
See if you can gently set those questions down for just a few moments You don't need to solve your entire recovery right now You don't need to know what tomorrow will look like.
You only need to be here for this moment.
Imagine that your symptoms are like waves in the ocean.
Some waves are small,
Some are large,
Some arrive unexpectedly.
But every wave eventually changes.
Every wave eventually passes.
You don't have to stop the wave.
You don't have to force it away.
For now,
Simply allow yourself to float.
Supported Breathing.
Present.
As you continue breathing naturally,
Notice if there's even 1% less tension you can bring into this moment.
Not less symptoms.
Less resistance.
Less fighting.
Less bracing.
Even a tiny softening is enough.
At this time,
You might choose to place a hand somewhere comforting.
Offer yourself the same kindness you might offer a friend who is struggling.
You might silently repeat,
This is hard.
I'm doing the best that I can.
I don't have to go through this alone.
My body is working hard to protect me.
I can support myself through this moment.
Now bring your awareness back to your surroundings.
Notice the room.
Notice the support beneath you.
Notice the sounds around you.
Notice that this moment is larger than your symptoms.
Your symptoms may still be here.
And you are here too.
Present.
Grounded.
Take one final gentle breath.
And remind yourself.
I do not have to have all the answers right now.
I only need to take the next small step.
When symptoms spike,
I can return to safety.
Support.
And self-compassion.
Thank you for taking this time to care for your nervous system.
And when you're ready.
Gently return to the rest of your day.
Wishing you well.
