Welcome.
This meditation is somatic.
Which means we're going into the body.
We're not trying to think our way to healing or relief.
Because the nervous system doesn't live in thoughts.
It lives in sensations,
In the breath,
And in felt experience.
So today,
This is where we will go.
And get comfortable and let your body settle.
Allowing yourself to arrive fully in this moment.
With three breaths to begin.
Breath one,
Breathing in.
And as you exhale,
Let go of where you just came from.
Whatever happened before this moment,
Work,
Noise,
Or worry,
Release it all.
Breath to breathe in.
And as you exhale,
Let go of where you think that you are going.
No planning or preparing,
Simply here.
Breath 3.
Breathe in.
And as you exhale,
Let yourself actually be here.
In your body,
In this moment,
Fully and completely.
Now scan your body with curiosity.
Not judgment.
Where is their attention?
Where is their ease?
Where do you feel contracted?
And where do you feel open?
Just begin to notice.
You don't need to change anything.
And bring your awareness to the place in your body that feels the most contracted or tense.
It might be your chest or your throat,
Your lower belly or somewhere in your back.
And instead of moving away from it,
Which is what we usually do.
I invite you to move toward it.
But your attention on it.
And just acknowledge it.
Maybe placing your hand there if it feels right.
And breathe deeply into it.
Your body has been trying to communicate with you.
All of this tension,
Fatigue and anxiety.
These are not failures.
Their messages.
Your nervous system is speaking the only language it knows.
And today,
You are listening.
And ask this place with genuine curiosity.
What is here?
What have you been holding?
And then wait,
Not for words,
But for sensation or a shift.
Imagine your nervous system like a river.
When it's dysregulated,
The river is turbulent.
Water is rushing over the rocks.
Crashing against its banks with no clear direction.
And now,
As you breathe.
Watch the river begin to slow.
The water finding its channel.
The current becoming steadier.
There are still ripples in the water.
And life always has movement.
But the turbulence is finally settling.
This is what regulation feels like.
Not the absence of feeling.
But a steadiness underneath it.
A current that can hold the intensity without being overwhelmed by it.
Repeat out loud or in your head.
My nervous system is finding its rhythm.
I am allowed to be in flow.
The intensity I've been holding onto is safe to release.
I easily move through any sensation in my body.
My body is healing as I breathe.
Feel the river in your body steadier now.
Alive but no longer chaotic.
This is you in regulation.
And your new baseline.
Before you open your eyes,
I want you to bring one thing with you.
One shift you felt in this practice.
Even something subtle.
Perhaps a place in your body that softened,
Or a message from your body.
That shift is real.
It's not imagination.
You just reconnected with your body and your nervous system experienced something new.
And the more that you practice returning to this,
The more your nervous system learns,
This calm and flow is my new baseline.
Take a full breath in.
Let it go slowly.
Wiggle your toes.
Roll your shoulders gently and come back into the room.
Slowly opening your eyes when you are ready.
And know,
Your nervous system is healing breath by breath,
Practice by practice,
And choice by choice.
You are already doing it.
