Welcome.
This is a somatic attunement meditation for the vagus nerve.
For this practice,
Please lie down flat on the floor on a warm surface.
If you are on a hard floor,
Cozy up with extra layers.
Socks,
A sweater,
Be comfortable.
And once you arrive,
Begin the process of detangling physiological and psychological tension.
Ask yourself,
How do I want to feel right now?
Choose one word,
Then embody this word.
So if I want to feel grounded in my body,
What does grounded feel like?
Release your neck and head by rocking side to side from your cranial heels.
Right ear to the floor,
Left ear to the floor,
Perhaps linking a wide,
Deep breath with the movement.
Invite the skin of your outer ear to become soft like velvet.
And at the bottom of your next round,
Find center and brush your arms up overhead.
Relax the arm bones on the floor.
And if you feel shoulder impingement,
Widen your wingspan.
From here,
Begin to reach out through the right side,
Extend through your right heel and all the way up through your right fingertips.
Relax and do the same on the left as though you are walking on your back.
Continue like this.
Jeffery Jones Yeah!
Release the practice.
Rest one hand on your belly and the other at the base of your throat,
Feeling the horseshoe shaped sternoclavicular joint.
And begin to drink your breath using ujjayi pranayama or inhaling and exhaling through your nose.
Invite a soft audible sipping of the breath in and out.
And imagine the channel of your throat to be lined with fresh greenery or fresh lilacs.
Inhale deep and wide and invite the sense of taste into your throat,
The sense of smell into your throat.
There's no need to force the breath.
Inhale to about 70% right to the edge of the breath before it becomes constrictive.
Retention and do the same on your exhale.
Continue.
Release the practice and open your arms wide into a T shape.
Bend your knees and plant your feet about shoulder distance apart,
So wider than your hips.
And begin to rock your knees right and left,
Opening the sacrum.
From here there's freedom.
You may begin to explore movement on the ground.
Say yes to yourself and follow the intuitive impulse wherever it wants to go.
So you might find yourself swinging your legs or rolling onto your side or belly.
The only rule is to stay heavily passive on the ground.
Feel what you feel and let it feel good.
So release as much effort as possible.
Release the practice and return to your back.
Return to an alert and relaxed awareness.
And to visualize a cord passing from the skin of your outer ear through your throat into your lungs,
Into your stomach,
Liver,
Spleen,
Kidney and small intestine.
And even if you don't know where these organs are,
The vagus nerve is intersecting with each of them,
Stimulating our rest and digest parasympathetic stress response.
Like a cord of liquid light,
Feel the pulse of your vagus nerve shining through the body,
Like kind lightning.
Return your awareness to the breath now.
Inhale deep and wide.
Exhale,
Let go right into the center of your being.
And softly return to this time,
This place.
Thank you so much for practicing friends.
For now,
This is Morgan bowing out.
