If you're feeling like everything is overwhelming,
You can't really do anything,
Move your body,
Process any sound or information,
That sounds like you might be in a freeze response.
This is a completely normal and intelligent way that our nervous system keeps us safe.
And the way we work with this is to invite some gentle movement or activation to our systems without it feeling really overwhelming.
So wherever you are right now,
Don't change anything,
Just start to become aware of your body,
Wherever it is right now.
Move your awareness into the point where your body is touching the ground or the surface that it's on,
Maybe that's your hips,
Your shoulders,
Your feet,
And allow the point that your body is touching to rise up and meet your body.
So you can maybe sense gravity coming up to hold you.
And from here,
As you keep your awareness in your body,
Notice if there is any part of your body that is not frozen,
That feels open to a little bit of movement.
And if there is no body part that wants to do this,
That's okay.
Then we'll start with our fingertips or our toes.
Either pick a body part or bring your awareness into your fingertips or your toes and start to invite really small,
Gentle movements.
Movement that feels like it is within your reach,
Movement that doesn't feel overwhelming.
Maybe you just move your pinky a few inches front and back.
And as you get used to this movement and your system starts to wake up a little bit,
Maybe you also bring in another finger,
Moving back and forth a few inches.
And as you do this gentle movement,
See if you can find a connection with your breath as well,
Without changing it,
Just becoming aware of it as you move.
And little by little,
Maybe the movements start including more body parts.
Maybe they end up being a little bit bigger than you started.
Maybe not.
No pressure.
And now take a deep inhale through your nose.
And exhale out your mouth.
Now we'll inhale for four counts and exhale for two counts.
Just taking in a little bit more air than usual for a few rounds.
Inhale for four.
Exhale for two.
Inhale for four.
Exhale for two.
Inhale for four.
Exhale for two.
Inhale for four.
Exhale for two.
Last one,
Inhale for four.
And exhale for two.
And exhale for two.
After doing this practice,
Just notice if your body started to feel any sensation.
Maybe there's slight tingling.
Maybe you feel a little bit more of openness.
And if not,
That's okay too.
Just take a moment to notice.
And then come back to those gentle movements.
Either just with your fingertips.
Or now,
Maybe you can extend these movements into a few rolls of your shoulders or your neck.
To feel safe,
You can open and close your jaw.
To move your tongue around in your mouth.
And maybe you can start to draw some circles with your wrists or your arms.
And give yourself a big hug here,
Grabbing onto opposite shoulder blades.
And still allowing your awareness,
Your gaze to be inward.
Take a deep breath in.
And a big breath out.
Open your eyes and look around the room that you're in.
Allowing your eyes to notice everything around you.
Looking all the way above you and all the way behind you.
Now notice how you're feeling now,
After these practices.
Know that it takes time,
Courage,
And a lot of self-love to walk yourself out of the freeze state.
Thank you so much for trusting me today.
And I hope you feel a little bit better.
