Hey there,
Beautiful.
Welcome to your Spiral Reset.
I'm so glad you're here.
We're going to take about 15 minutes here just for you.
If you're listening to this,
You're likely in a season of expansion that feels like a lot,
Maybe overwhelming,
Maybe exciting,
Maybe both at the same time.
Here's what I want you to remember as we move through this together,
That discomfort during growth isn't a sign that you're doing something wrong or it isn't meant for you,
But it's a sign that you're doing something right.
Your nervous system just needs to learn that expansion is safe.
So today,
Let's teach it that together.
First,
I want you to find a comfortable position.
You can sit or stand,
Whatever feels most supportive for your body right now.
If you're sitting,
Feel your feet on the floor.
If you're standing,
Feel that connection to the earth beneath you.
Take a moment to put your phone on silent,
Close your eyes or lower your gaze if that feels good,
And let yourself just fully arrive here.
Take three deep breaths with me.
Inhale.
Exhale.
Inhale.
Exhale.
One more,
Breathe in.
And let it go.
So good.
Now,
Let's get honest about where you're at right now.
With your feet firmly on the ground,
Notice,
Are you braced for impact or are you settled into support?
There's no right answer,
Just awareness.
Now,
Bring your attention to your growth edges.
Where do you feel stretched beyond your comfort zone right now?
Maybe that's in your business,
Your relationships,
In your health journey,
Your identity to yourself,
Or just your identity itself.
Notice where that stretch is happening.
Don't try to fix it,
Just acknowledge it.
So let's name what's happening in your nervous system.
Are you feeling racing or tight or reactive,
That fight or flight activation?
Are you feeling numb or disconnected or foggy,
That freeze response?
Or are you feeling alert but calm,
Energized and grounded?
Again,
There's no judgment,
Just awareness.
Your nervous system,
It's doing its job of trying to keep you safe,
Whatever safe looks like for it right now.
Great,
Let's move into the nervous system recalibration.
So we're going to start with what I call the spiral breath pattern.
This teaches your system that you can expand upward and stay rooted at the same time.
Place one hand on your heart if that feels good.
Inhale for four counts.
And as you do,
Imagine your breath spiraling up your spine.
One,
Two,
Three,
Four.
Hold the breath for two counts at the crown of your head.
One,
Two.
Exhale for six counts,
Imagining that breath spiraling down your body and into the earth.
One,
Two,
Three,
Four,
Five,
Six.
Let's do this seven more times together.
I'll count with you.
Inhale up the spine.
One,
Two,
Three,
Four.
Hold at the crown.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale up the spine for one,
Two,
Three,
Four.
Hold.
One,
Two.
Exhale into the earth.
One,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three,
Four.
Hold at the top.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three,
Four.
Hold.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three,
Four.
Hold at the crown for one,
Two.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three,
Four.
Hold.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Round five.
Inhale one,
Two,
Three,
Four.
Hold.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale up the spine for one,
Two,
Three,
Four.
Hold at the crown.
Exhale into the earth for one,
Two,
Three,
Four,
Five,
Six.
Last round.
Inhale for one,
Two,
Three,
Four.
Hold at the crown for one,
Two.
Exhale into the earth,
One,
Two,
Three,
Four.
Hold at the crown for one,
Two,
Three,
Four,
Five,
Six.
Beautiful work,
Friends.
Now we're going to expand your capacity in three areas.
One hand on your heart,
One hand on your belly.
First,
Breathe into your belly,
This expanding your capacity to receive.
Let your belly soften and expand as you breathe in and release.
Now breathe into your ribs,
Expanding your capacity to hold complexity.
Feel your ribs widening as you inhale and softening as you exhale.
Now breathe into your collarbone area,
Expanding your capacity to express yourself fully.
Feel that space opening across your chest and releasing.
Let's take three full breaths,
Accessing all three spaces at the same time,
Belly,
Ribs,
Collarbone.
Breathing into your full capacity.
Inhale into all three and release.
Inhale into your full expression and let go.
One more,
Breathing into who you're becoming and exhale.
Perfect.
Now we're going to help your body discharge any activation while maintaining this expansion.
So begin to shake your hand vigorously with me for 15 seconds.
Really shake them out.
Here we go.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12,
13,
14,
15.
Now allow your whole body to shake,
Your fingers,
Your toes,
Your legs,
Everything.
Shake your whole body for 15 seconds.
Let it be messy and wild.
Let's go.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12,
13,
14,
15.
Now stand completely still for 15 seconds and just feel the aliveness in your body.
Notice how you feel.
This is what integration looks like.
Now,
Place both hands on your heart.
We're going to speak some new truths into your nervous system.
I want you to feel each phrase in your body as we say it.
First,
Breathe into your belly and say with me either out loud or silently,
I am safe in my expansion.
Now breathe into your ribs.
I can hold complexity and stay centered.
Breathe into your collarbones.
My growth is not a threat to my stability.
And breathe into your whole torso.
I trust my capacity to integrate what I'm learning.
Let's do that two more times,
Really letting each phrase land in your body.
Breathe into the belly.
I'm safe in my expansion.
Breathe into your ribs.
I can hold complexity and stay centered.
Breathing into the collarbone.
My growth is not a threat to my stability.
Breathe into your whole torso.
I trust my capacity to integrate what I'm learning.
Breathe into your belly.
I'm safe in my expansion.
Breathe into your ribs.
I can hold complexity and stay centered.
Breathe into your collarbone.
My growth is not a threat to my stability.
Breathe into your whole torso.
I trust my capacity to integrate what I'm learning.
Beautiful.
Now I want you to feel into the version of yourself who has already integrated this current growth that you're moving through.
The you who is six months from now having navigated your expansion with grace.
What does she feel like in her body?
How does she carry herself?
Let your posture shift slightly to match her embodiment now.
Take three breaths as her.
In through the nose,
Out through the mouth.
Two more times in your own timing.
This is who you're becoming.
She's already within you.
Now take a moment to notice what feels different in your body right now compared to when you started.
Maybe you feel more settled,
More spacious,
More like yourself.
Maybe just a little softer around the edges.
If you have removed it,
Then place a hand on your heart and know this.
I can return to this state anytime I need to.
Let's take one final spiral breath together.
Inhale,
Up your spine.
Hold at the crown.
Exhale,
Down into the chest.
Now take a moment to notice what feels different in your body right now compared to when you started.
Maybe you feel more settled,
More spacious,
If you have removed it,
Then place a hand on your heart and know this.
Now take one final spiral breath together.
Inhale,
Up your spine.
You've just taught it that expansion and safety can coexist,
That you can stretch into a new version of yourself while staying rooted in who you are.
Use this practice whenever you're in a growth phase that feels overwhelming,
Whenever success is activating your system,
Or whenever you need to remember that discomfort during expansion is not danger,
It's evolution.
Thank you for taking this time for yourself.
Your growth matters.
You matter.
And I'll see you soon.
