Allow your eyes to close.
Take a moment to settle into the support beneath.
Notice that you are being held without effort.
Begin by noticing your breath again.
Notice how it moves,
Where it travels,
Where it pauses.
There is no need to change it.
Now bring your attention to your body as a whole.
Notice how it feels today compared to earlier in the week.
Not better or worse,
Just different.
You may notice more softness,
More awareness,
Or simply more neutrality.
All of this is regulation.
Pay attention to your breath,
The pauses in the motion.
And while you do,
I'm going to count from 1 to 10.
And at the count of 10,
You will be more deeply relaxed.
One,
Feeling good,
Feeling relaxed.
Two,
Three.
4,
Completely relaxed,
Completely at ease,
5,
6,
7,
8,
9,
And 10.
You are now in a deep relaxed state.
I want you to begin by noticing a neutral sensation in your body,
Something not charged,
Not intense.
It could be the weight of your hands or the contact of your body with the surface beneath you,
The temperature of the air on your skin.
Whatever it is,
Just let your attention rest there.
This is a place of safety.
Now without leaving that place of safety,
Allow your awareness to gently widen,
As if you are zooming out just a little.
Holding the neutral sensation while also noticing the space around it.
This is capacity.
You are not leaving safety.
You are bringing safety with you.
Let these truths begin to land.
You can experience more without becoming overwhelmed.
You can stay present as sensation moves through you.
Your nervous system knows how to widen safely.
You can experience more without becoming overwhelmed.
You can stay present as sensations move through you.
Your nervous system knows how to widen safely.
Now imagine your body like a container.
Not rigid.
Not fragile,
Flexible and responsive.
This container does not need to block sensation to stay intact.
It can hold experience and allow it to move through.
Notice your chest and belly again.
Notice a gentle rhythm of breath.
Notice the space between sensations.
That space is important.
That space is where regulation lives.
If any sensation becomes too strong,
Your attention can always return to something neutral.
That choice is part of capacity.
Now imagine or sense that your nervous system is learning a new pattern,
That it can stay open without being flooded.
That it can feel without bracing.
That it can remain present without vigilance.
You do not need to shut down to protect yourself.
You do not need to brace to stay present.
You can hold your experience with steadiness.
You do not need to shut down to protect yourself.
You do not need to brace to stay present.
You can hold your experience with steadiness.
Now allow your awareness to gently expand outwards.
Not leaving the body,
Just including more of it.
From the center to the edges.
Holding yourself as a whole.
This is what increased capacity feels like.
Not dramatic.
Not intense.
Spacious,
Steady,
And grounded.
Stay here,
Let your system practice holding this wider field.
Nothing to do,
Nothing to fix,
Just allowing.
In a moment,
I'm going to count from one to five.
And at the count of five,
You will begin to return.
One,
Bring small movements back into the body.
Two,
Three,
Pay attention to the room and your surroundings.
Four and five,
Open your eyes,
Wiggle your fingers and toes.
Carry this sense of spaciousness with you.
Your nervous system is learning that it can hold more because it is safe enough now.
