Hi,
This is Natalie,
And welcome to Calm From the Inside.
This is a gentle practice to come back to yourself.
Find a comfortable position,
Sitting or lying down,
Where your body can be supported fully.
Make any small adjustments necessary to get completely comfortable.
Let your eyes close or soften your gaze,
And take a moment to notice that you've arrived.
This is not about doing anything right.
This is about being here.
Allow the breath to settle into its own rhythm.
No need to change it.
Just notice it.
If your nervous system feels busy or alert,
That's okay.
You're not here to calm yourself down.
You're here to listen.
Silently remind yourself there's nothing to fix,
Nothing to achieve.
Now,
Gently bring your attention to the lower part of your body.
Notice where your body meets support.
The floor,
The chair,
The ground beneath you.
Feel the weight of your body being held.
With your next exhale,
Allow a little more of your weight to drop downward.
Not collapsing,
Just releasing unnecessary effort.
Now,
Imagine roots beginning to grow from the base of your body.
They emerge naturally from your pelvis,
Your legs,
Your feet.
These roots do not push.
They do not hurry.
They grow the way roots always grow.
Slowly,
Quietly,
Patiently.
With every exhale,
They extend deeper into the ground.
The roots spread wide.
They create stability.
They signal safety to your nervous system.
If your mind wanders,
Gently come back to the sensation of being held.
You might silently repeat,
I am supported.
I don't have to hold myself up.
Let gravity do the work.
Feel how the body responds when it realizes it can rest downward.
Stay here for a few breaths.
Rooted,
Steady,
Present.
Without losing your grounding,
Bring awareness to the spine.
Imagine a gentle,
Vertical line extending upward from the crown of your head.
Above you is space.
Imagine a gentle,
Vertical line extending outward from the crown of your head.
Above you is openness.
Above you is something larger than plans,
Timelines,
Or effort.
You don't need to name it.
Simply sense this awareness upward.
Now bring the breath into this vertical awareness.
As you inhale,
Imagine the breath traveling upward along the spine and along this inner line.
As you exhale,
Let it flow back down through the spine,
Through the body,
Into the roots below.
Inhale,
Rising.
Exhale,
Grounding.
Continue with this breath.
There is no goal.
This is not about striving upward.
It's allowing yourself to be connected.
Upward and downward.
Notice what changes in you,
In your system,
Your body,
When you're supported from below and above.
Inhale,
Connecting to the above.
Exhale,
Connecting to the below.
You might sense a quiet inner knowing,
And if it feels supportive,
Repeat it gently in your mind.
I don't need to force what unfolds.
I am held by life itself.
Let yourself rest in this gentle circulation.
Now allow both directions to exist at the same time.
Roots below,
Space above,
Space above.
You're not choosing between grounding and expansion.
You are resting in the center,
Your own inner axis.
Notice how this feels in your body.
This is a place you can return to any time you feel scattered,
Pressured,
Or overwhelmed.
Nothing needs to happen here.
Just be.
Begin to gently bring awareness back to your surroundings,
Feel the body again as a whole.
Carry the sense of rooted openness with you into your day.
You don't need to push your way forward.
You can move from connection.
Very gently,
Slowly,
Begin to move your body in small,
Soft movements.
Turning your head,
Moving your fingers,
Rolling your shoulders.
And whenever you're ready,
Gently blink your eyes open.
Again,
This is Nathalie.
Thank you so much for practicing with me.
And remember,
You are not here to manage life.
You are here to meet it.
You
