Welcome to your quick midday nervous system regulation.
Let's begin by sitting comfortably,
Closing the eyes if that feels good,
And just take a moment to check in with your capacity.
If you were to give it a one to 10,
10 being so much capacity for life's ups and downs,
And one being very little,
Where would you put that?
And as you check in with your body,
Just notice what things that happen today are responsible for that score.
So what things this day or this week are improving your capacity,
Improving,
Increasing your window of tolerance,
And what events or things are actually making it smaller?
And remember,
We're not judging anything,
We're simply just noticing.
So now I invite you to take that number with you,
Just remember from 1 to 10 where you're at in this very moment,
And stand up.
And what you're going to do are some heel drops.
So you're going to get on your tippy toes and then drop down to your heels with your feet flat on the ground.
So continue to do that just a few more times,
Maybe three to five times up and dropping down.
Up on your toes and dropping down.
And now just notice your body for a moment.
Notice what you're noticing.
What is the strongest sensation that you can sense in your body?
And continuing on to some more movement,
Stay with your sensations,
Perhaps noticing wherever you feel a bit contracted and just begin to gently and not too quickly shake out your body.
So you might shake out your hands,
Your feet,
Shake out your knees whatever feels good.
Just shaking it out shaking it out and then slowly coming to a pause and just again taking your attention even deeper inward and noticing what are you sensing inside?
What sensations are you aware of?
Now we're going to turn to our sound.
So we just did movement.
Now we're going to sound.
And I'm going to invite you to inhale and then hum it out,
Whatever tone of voice you want to use.
So I'm going to do it with you.
So let's inhale.
And hum.
Inhale … and hum.
And one last time,
Inhale.
And exhale hum.
You and again just be aware here of your body what you're noticing what you're sensing inside Perhaps there's a sense of expansion and lightness and if not that's okay too.
And we're going to close with the breath so you might want to remain standing or sit down it's up to you We're going to do the physiological side.
We're going to inhale twice through the nose and then a long,
Deep exhale with an open mouth.
So let's begin.
Two inhales through the nose.
And exhale.
And I invite you to make some sound with me.
Two inhales.
And action.
And last one,
Two inhales.
And exhale.
And now check in one more time.
What are you aware of in your head,
Shoulders,
Back?
Your throat.
Your chest.
And your belly.
And notice your capacity now from 1 to 10.
What would you give yourself?
Now I invite you to practice this thought and lovely regulation ritual every single day,
And just notice what happens.
Be adventurous,
Be excited,
And get curious.
And I'll see you next time you practice.
