Nervous System State Check In Session

Our internal state is a dynamic map of our experience yet knowing exactly where we are on that map can feel difficult. Regulation begins with gentle awareness and this clarity is accessible through simple momentary pauses. This guided session is intended to support those who are practicing mindful self-awareness to understand their nervous system's current need in between therapeutic work. It can also be used on its own as a reminder of the healing power of simple self-inquiry and presence.

Transcript

So finding a comfortable seated position, And you're taking a moment to arrive in your body. In this moment, There is nowhere else you need to be, And nothing else you need to do. And then imagining on the next inhale, Your whole nervous system as a three story house. And we're going to visit each floor, And notice which one feels like home right now. First, We're going to visit the top floor. This is your safe and social state. When you're here, You feel calm, Curious, And open. Your breathing is easy, And your heart rate is steady. See if you can feel that now. Your breathing is easy, And your heart rate is steady. In this state, You can think clearly, And actually feel connected to others. So in this calm, Curious state, Take a moment to recall a time when you felt this way. Might be with a friend who really understands you in nature, Surrounded by trees or water, Or doing something you really love. As you bring that memory to mind, What do you feel in your body? What does that state feel like in your chest? There it is. Your shoulders, And your belly. Noticing how your breath moves when you're here. The end of the next exhale, Find it. Letting that go. Moving to the middle floor, Fight or flight. Here, We're learning and feeling about our system's way of giving us energy to meet challenges. Here, You might feel alert, Energized, Anxious, Or excited. Your breath might quicken, And your heart rate might become faster. You might feel urgency, Restlessness, Or the need to move or act. Bringing to mind now, A time when you felt this activation. Urgency, Restlessness, The need to move or act. When was that? What comes to mind? During an argument, A time when you felt excited about something upcoming? Maybe an important presentation. Noticing what this energy feels like in your body. Where do you sense it the most? Urgency, Restlessness, Or the need to move or act. What do you feel in your chest, Shoulders, Jaw, Belly, Legs? At the end of the next exhale, Letting that go. And moving to the bottom floor, Shut down state. And this is your system's way of conserving energy when things feel totally overwhelming. Here, You might feel numb, Disconnected, Heavy, Or kind of foggy. This is your body's way of protecting. Maybe in a moment of feeling like you want to retreat, Or feel emotionally numb. Bringing your mind to a time when you felt like things were too much. What do you notice in your body when you bring to mind the experience of feeling overwhelmed? Too much. Maybe heavy limbs, Difficulty concentrating, Or a sense of feeling far away from yourself. At the end of the next exhale, Letting that go. Take a deep inhale, Release the jaw, Exhale, And emptying out. Placing a hand on your heart. And as we end here, Offering yourself appreciation for this incredible system that works actually so tirelessly to keep us safe and alive. When you're ready, Gently opening your eyes, Carrying this awareness with you.