Just taking three big breaths together whilst moving the hands up by your side.
So breathing in,
Hands all the way to the top and we're going to breathe out and sound.
Two more times,
Breathing in,
Hands up,
Down through the central channel and sounding.
One more time,
A little quieter this time.
Bring your hands down by your lap and just making some adjustments to your posture.
So sitting up nice and tall,
Shoulders back,
Sovereign,
Empowered and just resting down into the ground,
To the earth beneath you and just breathing in and out through your nose,
Eyes closed.
We're going to begin with bringing in a state of connection,
Ventral vagal,
So that we can bring this and teach the nervous system to regulate,
To move from states of activation and stress and down into states of connection and have these pathways be strengthened,
Giving us greater ability to deal with the challenges that life presents us from a space of equanimity,
Connection,
Presence and this is a training and each time we do this we strengthen those wires,
We strengthen those neural and somatic connections.
So eyes closed,
You can bring your hand to your heart if you wish,
Breathing nice and deeply into the heart and I'd like you to remember a time,
A moment in your life where you felt deeply safe and connected.
For me it's a moment with my grandfather feeding horses,
I'm about three years old and I felt so safe and loved.
So whatever that moment is in your life,
Could be with a friend,
A loved one,
A pet,
An animal,
Out in nature,
Whatever that moment is,
We've all had a moment where we felt safe,
Loved and connected.
Just allow the body-mind to retrieve that,
Just trust your intelligence to bring that forth and seeing that image,
If you're a visual person or just re-feeling it,
Doesn't have to be super clear,
Some people are feeling more deeply,
Some people see and then feel,
Just use your own intelligence and feeling how you felt in that moment,
Allowing that state of warmth of connection to permeate all 37 trillion cells,
So you're just marinating in that state of safety and connection,
The best of your ability and then we're going to bring this state of warmth,
Connection,
Green ventral vagal,
So just imagining the color green and wherever you're feeling the stress in this moment,
In this trigger,
Feel where that is in your body,
Okay,
So just whatever it is that's been triggering you in this moment,
Could be this week,
Could be right now,
Feeling that trigger,
Feeling that moment,
Feeling that memory,
Could be something someone said to you,
Could be an image,
Whatever it is,
Just allowing that to be felt and we're going to teach the body how to reconnect that,
How to re-regulate,
So feeling wherever that trigger is in your body and allow it to be here,
Don't run from it,
Just allow it to be here and just breathing into it,
Welcoming it,
The residues of that warm loving presence will still be in your body,
It's always right there and you're just having this other aspect of you,
Of your being,
Of your body be felt and we're going to call this activated state yellow,
It's a part of your sympathetic nervous system,
So just breathing into the trigger,
Allowing it to be here and then we're going to invite green back in,
So you can do this with two hands if you want or you can just do it through your kind of metacognition and your own inner intelligence without your hands and you're going to invite green,
That state of connection and love and warmth into the state of activation,
Stress,
Just welcoming it and you're going to begin by thanking it,
Thanking this state of activation and stress for being here,
Thank you,
Understanding that it's trying to communicate to you,
Trying to keep you safe,
Thank you for trying to keep me safe,
Just recognizing that and allowing that other part of you to receive that,
It's safe,
Receiving the appreciation for maybe all the times that this part is being run from,
Just appreciating all the times that this part has been run from or avoided or made to be bad or wrong instead,
Just welcoming,
Thank you and just notice how that changes the quality of experience,
Having that yellow and green merge together and then have the yellow part of you,
Part of you that's stressed or activated,
Thank the green part for being here,
Thank you,
Thank you for being with me in this moment,
I was really stressed,
Have both of those parts coexist,
Breathing them in,
Allowing those two states of awareness to merge,
Those two parts of your nervous system to reconnect,
One more breath and make any sounds if you need to,
Sounds if you need to and then bring your hands back down to your lap,
Just notice how your nervous system is in this moment and if you need to repeat that process again,
Feel free to just rewind and go back but if you're feeling re-regulated in this moment,
If those parts of your nervous system have allowed you to settle into what feels like a state of connection,
Presence,
Then congratulations,
You have trained your nervous system how to regulate from states of stress into states of connection.
