Mom’s Microdose — Regulated (Meditation)

This is one of two parts from the Mom’s Microdose series. You can find the accompanying talk with the same image on my instructor profile.
It is a gentle practice that offers your nervous system a moment to slow down and settle.
This is a simple opportunity to pause, recalibrate, and experience a moment of steadiness before moving on with your day.

Transcript

I'd like to just begin by taking a moment and finding your breath. This is going to be a quick and gentle practice to give your nervous system an opportunity to slow down. There's nothing you need to do in this moment. Just notice your breath, If it feels comfortable you can soften your gaze, And if not find a soft focal point on the floor. Our breath is what keeps us in the present moment. It anchors us into the now and we can use it intentionally to help signal to our body and our nervous system that we are going to be doing something different than we were just doing a moment ago. So on your next inhale, Release it with a sigh. And that simple act alone can be enough for your nervous system, Your body, Your psyche to understand it's completed what we've just finished and we're ready to move on to something else. If it feels supportive, You can make contact with your body. Maybe you want to gently tug on your earlobes or place a hand on your chest or your belly or anywhere that feels grounding. Any part of you that feels like it longs to be touched. And allow your touch to ground you. Allow it to be a signal of support. If thoughts arise, That's okay. If emotions arise, They are welcome. Nothing needs to be changed or fixed. Just notice where you are and return to your breath. Your system knows how to settle itself. You simply need to give it the space to do so. And that's exactly what you are doing now. Giving your system a moment to recalibrate before moving on to the next thing. When you feel ready, Begin to bring your attention back to the room you're in. Taking note of the points of contact your body has with something else, Whether that's the floor, Your clothes, The chair, Whatever you're touching. You may want to deepen your breath one last time to signal or shifting out of this meditation. Invite in any gentle movement, Such as rolling your neck or your shoulders, Maybe moving your hips side to side. And when you feel ready, You can open your eyes. Gently returning to your surroundings. Understanding there's no need to rush. And carrying with you the sense of stableness, Steadiness, And presence that is available to you in this moment.