In this somatic practice,
We'll be bringing together some of the foundational pieces that are integral in bringing regulation to your nervous system.
Just take a comfortable seat,
Sitting up nice and tall.
Connect to the earth beneath you.
Just feel the sensations of whatever you're sat on supporting the weight of your body.
And begin to slowly gaze around your space.
Using this practice of orienting,
This very creature-esque practice,
To gaze slowly with slow head,
Slow neck,
Slow eye movements.
As you just simply gaze and observe at what's around you,
Without creating story,
Without coming up with a to-do list.
Just simply allow your gaze to wander.
Allow your eyes to be drawn to whatever they feel drawn to.
Allow your gaze to be soft.
And just continue gazing.
And as you gaze,
Just start to notice the sensations beneath you again.
Connecting to the support that's supporting the weight of your body.
Notice the different parts of your body that are making contact with your support.
Maybe your sit bones,
Your bum,
The back of your legs,
Maybe your lower back or your upper back.
And just feel that connection as you continue gazing and orienting to your environment.
So we're layering these different ways of connecting to the present moment.
And if you can't hold the two things simultaneously,
That's okay.
You can just very gently oscillate between the two.
And as we do this,
We're going to layer one final part into this,
And this is observing the breath.
So see if,
At the same time,
You can continue orienting to your environment.
You can connect to the sensations that are supporting your body.
And you can become aware of your breath.
Just the ebb and flow of your breath,
Without changing anything,
Without controlling or shifting anything.
Just begin to notice your breath.
Becoming aware of your environment,
Both through sight and through sensation,
Through the sensation of the ground,
The chair,
The bed beneath you.
Being aware a little more of your internal environment through your breath.
So multitasking our awareness.
Breath,
Vision,
And sensation.
Again,
If it's challenging to hold all three things in your awareness at once,
That's okay.
Just gently oscillate between the three things,
Noticing whatever arises.
Being present to your body,
Being present to your breath,
Being present to sensation,
To your environment.
Notice if the body is starting to relax.
Again,
If there's any sighs or yawns that want to escape.
Notice if there's more saliva in the mouth.
Slowly begin to wrap up this practice.
And just simply notice how you feel in your body.
