Gentle State Shifting This practice offers gentle ways to support your nervous system in finding more ease and regulation,
Honoring wherever you are right now.
Begin by settling in and taking a few natural breaths.
Notice what your nervous system is in right now.
Activated,
Shut down,
Or in that sweet spot of calm alertness.
Whatever you find is perfect.
If you're feeling activated,
Notice the activation.
Perhaps anxiety,
Restlessness,
Or urgency.
Let's work with grounding and cooling.
Place both feet firmly on the floor.
Imagine roots growing from your feet,
Deep into the earth.
You are held and supported.
Now,
Slow your exhale.
Breathe in for four counts.
And out for six counts.
This longer exhale activates your rest and digest system.
Imagine cool,
Soothing water flowing over your hands and face.
Or picture yourself standing by a calm lake on a cool morning.
Let this cooling energy settle your system.
And now if you're feeling shut down,
Or what we call dorsal vagal mode,
You might perhaps feel numbness or heaviness or disconnection.
Let's gently bring in some warming activation.
Start small.
Wiggle your fingers and toes.
Gently roll your shoulders.
These tiny movements help wake up your system without overwhelming it.
Now try gentle humming or sighing.
Make any sound that wants to emerge.
Sound helps bring back life to a shut down system.
And now place your hands on your heart and feel the warmth.
Imagine golden,
Warm light filling your chest.
Gently bringing you back to yourself.
And now if you're feeling safe and in a social state,
You're probably feeling regulated and present.
So let's simply appreciate and strengthen this state.
Notice the ease in your breathing.
The softness in your body.
Take a moment to really savor this feeling of being at home in yourself.
Place one hand on your heart and one on your belly.
Breathe into both hands,
Feeling yourself held by your own loving presence.
And now moving towards safety for everyone.
Regardless of where you've started,
Let's practice moving toward safe and social state.
Think of someone you feel completely safe and accepted with.
This could be a person,
A pet,
Or even an imaginary figure.
Really see their face and feel their presence.
Let yourself be held by their love and acceptance.
Feel how your body responds to the sense of safety and connection.
Notice your breathing naturally deepening,
Your muscles softening,
And your heart opening.
This is your nervous system's natural state when it feels truly safe.
You can access this anytime by calling on these feelings of love and safety.
And now in closing,
Take a moment to appreciate your nervous system's incredible flexibility.
It can move between states to protect you and help you thrive.
You are not your nervous system's state.
You are the awareness that can notice,
Accept,
And gently guide your system toward greater ease.
Place both hands on your heart as a gesture of gratitude to yourself for taking this time to listen to your body's wisdom.
When you're ready,
Slowly return to your day Carrying this sense of choice and compassion with you.
