Micro Moments Of Sensory Reset

Quick techniques to pause or recalibrate during a busy or overstimulating day. The first step to regulation is awareness. Identifying the points of stress or strain helps organize the brain. Then, meeting the present moment with calm, intentional sensory awareness helps open up the parasympathetic nervous system response of calming.

Transcript

This practice is called Micro Moments of Sensory Reset,

And we'll just spend a few short minutes accessing our sensory system in order to feel more clarity,

More ease,

More grounding.

Wherever you are,

Maybe the first thing to do would be bring your attention to any of your sensory systems that are in an overstimulated mode.

If you're feeling like your sense of vision is strained,

Or your hearing is strained,

Or your physical body is uncomfortable,

Maybe in the clothes you're wearing,

Or if there's a taste or a smell that's unsettling for you.

The first step of becoming more grounded is awareness.

Then I want you to notice if there's any of those sensory systems that tend to help you access more calm,

Most readily.

So,

If there's one sense that you know that you can use,

Such as hearing sound,

Or physically making contact with the body,

Placing your hand on your heart,

Maybe even a neutral sensory experience like breathing through the nose and not smelling many odors in the air at the moment.

If there's anything happening that you need to address in order to feel comfortable,

Such as a bad smell in the air,

It's okay to do something like cover your nose with your hands,

Or perhaps put a sweatshirt or a blanket over your head to block out light.

Whatever you are finding in this meditation,

I want you to do it with mindfulness,

Encouraging calmness as much as possible in your nervous system.

Whatever we're doing,

We can slow down,

Really listening with the ears to the sounds,

Really feeling the hand on the heart,

Or even a gentle stroking of the legs or the arms in a downward motion to encourage the parasympathetic nervous system to engage.

You can try various things here,

Or you can simply do the ones that jump out to you,

Perhaps letting your eyes take in something that feels soothing to them,

A flat,

Smooth surface where the light reflected in a certain way,

Letting your ears feel the dancing of the silence in them,

Letting your body feel a deeper breath,

Sit here until you feel like your nervous system has a chance to drink from this well of sensory regulation.

I will leave you here.