Hi,
I'm Pip Roberts.
I'm going to take the guess that if you've landed here right now,
Your nervous system is a little louder than you'd like it to be.
I've got just the thing to help you shift that,
That only uses your eyes.
There's this really beautiful direct link between your eye muscles and your nervous system.
When we move our eyes really slowly and really deliberately.
Lets the body know that we're safe and safe.
We can stand out.
So get comfortable however that is for you today.
You can do this in any position that you like.
Seated,
Laid down.
Your choice.
I'm gonna start with the most simple.
Big exhale.
So after the breaths,
Moved it in.
Let it out,
Maybe there's a sound or a sigh.
Perhaps your shoulders drop just a little down your back.
We're going to take that twice more in your own time.
Welcoming the inhale down into the belly.
And then letting it out.
Perhaps we allow the exhale to lengthen just a touch.
And then one final one.
Not forgetting to let it make a sound as it leaves,
If that's what the body wants.
And then we might let our eyes close,
If that's comfortable for you.
If it's not,
Perhaps eyelids are maybe two thirds closed and the gaze is softened downwards.
Keeping your head completely still.
Very slowly,
Allow your eyes to begin to look as far left as they'll comfortably go.
We're not looking for any sense of strain in the muscles.
Perhaps a gentle stretch.
And hold that gaze over to the left for a moment.
And now slowly,
Slowly,
Slowly.
Begin to let the eyes glide over so that they're looking over to the right.
And again,
We're not looking for a sense of strain.
Holding it there,
The gaze over to the right.
And then the eyes will again really slowly.
Begin to glide across the horizon line.
Over to the left.
You're going to keep this slow movement happening.
From left to right.
Right to left.
The slower you go.
The more effective this practice can be.
This is definitely not one to be rushed or hurried through.
This very simple scanning of the eyes from left.
And there's a pause.
Over to the right.
Well,
There's another pause.
And then back to the left.
How slowly can you let your eyes move through this?
Next time,
Your eyes come to center.
Let them rest a moment.
Do you notice anything?
Maybe a little softening in the jaw.
Maybe the breath has slowed just a little.
If not,
No drama.
There's still more we can work with.
Again for these next moves,
Your head is going to stay completely still.
Whilst your eyeballs move.
So from them where they rest in the centre.
Again,
Extremely slowly.
Let your eyes begin to drift.
Again,
Not too far.
Just enough to feel them.
Towards the top of their reign.
Looking up towards your forehead.
Hold it for a moment.
And then the eyes are going to glide downward.
So that they begin to look down towards your cheeks.
While you hold them for a moment.
Again,
No sense of strain.
And then very slowly you begin to explore this movement.
Where your eyes gaze up towards the forehead.
Where they pause for a moment.
And then,
Very slowly,
That movement glides down.
So that you're looking towards your cheeks.
Where you might pause for a moment.
And this motion goes up.
And down.
Repeating this a few more times.
Slow and steady.
We're not chasing results here.
We're giving our bodies space and time to settle.
Next time your eyes find the middle again.
Take a pause.
Allow them to still for a moment.
Resting there in the dark behind the eyelids.
For our final part of this practice.
We're going to explore.
Something that's a little less movement and a little more focus.
So I'd love you to picture a point really far in the distance.
Maybe towards the skies.
Can you let your gaze soften there?
Unfocused and wide.
Stay here for a few breaths.
And can you begin to shift your focus towards something really close,
Maybe the back of the eyelid.
And there's a pause again for a moment.
Before you allow your focus to kind of diffuse all the way out as if you're looking towards the skies.
We're going to take that a couple more times.
Zooming in.
.
.
Towards the back of the eyelids.
And then.
.
.
Allowing the focus to shift.
As if your eyes.
.
.
Are softening to the skies.
Unfocused.
Wide angle.
Let the eyes rest.
No more movement.
No more focusing.
A moment for them to simply be.
Notice how your body is now.
Perhaps the jaws soften.
Maybe the shoulders have dropped a little.
Maybe your breath is steadied.
You might stay where you are just a little longer.
We're not rushing out from this practice.
And when you do feel ready to move back into the world.
We might bring back a little movement to the fingers and the toes.
Maybe the head wants to turn.
Find another soft,
Full inhale down into the belly.
And sigh it out with a sound.
And if your eyes are still closed when you're ready.
Perhaps slowly blink them over.
Give yourself a little time to come back to the world.
And I hope it's gentle with you now.
Thank you for practicing.
