Integration.
This practice integrates everything we've explored together.
Arriving in your body,
Understanding your states,
Reading safety cues,
And working with your natural capacity for regulation.
Here,
Settle in comfortably.
This is your time to come home to yourself,
And appreciate the incredible system that's been supporting you throughout this journey.
In this moment,
You're appreciating that you're here.
You've chosen to learn the language of your nervous system,
Which is actually an act of profound self-care and wisdom.
As it feels available,
Placing hands on the heart,
And feel the steady rhythm there.
Your heart has been beating faithfully your entire life,
Regulated by this amazing nervous system we've been exploring.
Now,
With all you've learned,
Check in with your current nervous system state.
Are you in safe and social,
Feeling calm,
Curious,
And connected?
If so,
Savor these feelings of being at home in yourself.
Or,
Are you activated,
Feeling alert,
Maybe anxious or excited?
That's great information.
Your system is responding to something it perceives as needing attention.
Are you in shutdown,
Feeling numb,
Disconnected,
Or heavy?
Your nervous system is conserving energy,
Protecting in the way that it knows.
Whatever you find,
Meet it with curiosity and compassion.
There are actually no wrong states,
Only information about what your system needs right now.
If you're feeling safe and regulated,
Let's strengthen this state.
Think of someone you love deeply.
Feel that connection filling your heart and radiating throughout your whole body.
If you're feeling activated,
Let's work with your vagal break.
Place your feet firmly on the ground.
Breathe in for 4.
1,
2,
3,
4.
Yes.
And out for 6.
1,
2,
3,
4,
5,
6.
So good.
Let each exhale be a gentle settling back towards calm.
If you're feeling shut down,
Let's gently invite more aliveness.
You could hum softly or make any sound that wants to emerge.
Wiggle your fingers and toes.
That's it.
These small movements wake up your system gently.
Now bring to mind all the things that help your nervous system feel safe.
Maybe it's certain people,
Places in nature,
Activities you love,
Or physical sensations like warm or cool.
Create a mental menu of these safety resources.
You can always return to this menu when you need support.
Now let's activate your vagus nerve with some of the practices we've learned.
Take a comfortable breath in.
And as you exhale,
We'll hum out,
Feeling the vibration in your chest.
Again,
Inhale up.
Here we exhale.
One more time.
Inhale.
Exhale.
So good.
Next,
Gently roll your shoulders back and forth,
Releasing any held tension.
You can also add the breath here,
Shoulders back,
Inhale.
And forward,
Exhale.
If you have access to cool water,
Splash a little on your face and just imagine a cool,
Refreshing air touching your skin.
Co-regulation and connection.
Even though you're practicing alone,
Call to mind your circle of safe connections.
Aha!
Feel yourself held by all the beings who love and accept you.
Let your breathing synchronize with theirs,
Feeling part of a greater web of life and love.
Flexible resilience.
Now practice with your vagal break.
Imagine a minor challenge in your life,
Something that needs your attention but isn't overwhelming.
Breathe in and feel your system rising to meet it with competence and energy.
Breathe out and feel yourself settling back into calm,
Knowing you can meet what's needed without getting stuck in activation.
You now have a toolkit for working with your nervous system.
Body awareness and state recognition.
Vagal nerve practices for regulation.
Safety cue recognition and creation.
Co-regulation through connection.
Flexible responding with your vagal break.
But more than techniques,
You have a relationship with your body's wisdom.
You know how to listen to what your nervous system is telling you and how to respond with compassion.
Take a moment to thank your body for all its incredible intelligence,
For all the ways it works to keep you safe and alive.
Thank yourself for this journey,
For caring enough about your well-being to learn this new language.
Place both hands on your heart one final time.
Feel the love and appreciation flowing between your hands and your heart.
You carry this wisdom with you.
You know how to speak the language of the nervous system,
How to listen to its messages and respond with skill and kindness.
When you're ready,
Slowly return to your day,
Embodying this deep self-knowledge and compassion.
