Hi and welcome to Guided by Sarah.
If you're here right now,
Your system is probably activated.
Maybe your chest feels really tight,
Maybe your thoughts are racing,
Maybe there's this restless energy in your body.
So,
Let's regulate your nervous system right now,
Together.
You can either stay seated or lay down and we'll move through this step by step.
We begin with a specific breath called the physiological sigh.
And how we do this is we inhale slowly through your nose and before you reach the top,
Take a second small sip of air in and then slowly exhale through your mouth.
Let's do it again.
Inhale,
Little sip at the top and a long slow exhale sighing it out.
Let the exhale be longer than the inhale.
Let's do this one more time at your own pace.
Each long exhale tells your nervous system,
It's okay,
The danger has passed.
Even if your mind is not really convinced yet.
Keep breathing.
Now we'll bring your attention to your lower body.
If you're sitting,
Place your feet flat on the ground and if you're lying down,
Bend your knees slightly.
Now slowly press your heels down into the surface beneath you.
Feel your calves engage,
Your thighs,
Your hips,
Your butt and hold for 5,
4,
3,
2,
1,
Release completely.
Notice the difference.
Let's do that again.
Press,
Feel your strength.
Hold for 5,
4,
3,
2,
1 and soften.
Anxiety carries mobilized energy and pressing gives a direction.
So let's do it one last time.
Press your calves,
Your thighs,
Your hips,
Everything together.
Hold and let go.
And lastly,
We complete the cycle.
So let's start.
We begin by tensing your lower body.
Roll up your feet,
Your toes,
Tense your calves,
Your thighs,
Your buttocks.
Press,
Hold,
5,
4,
3,
2,
1 and release.
Let's do the same thing with your upper body now.
Make fists with your hands,
Tighten your arms,
Lift your shoulders,
Tighten your shoulder blades,
Your belly,
Your whole spine and hold for 5,
4,
3,
2,
1,
Release.
And now,
Your entire body at once.
Begin with your feet,
Your legs,
Your arms,
Your belly,
Chest,
Shoulders and maybe even your face.
Squeeze everything together and hold.
5,
4,
3,
2,
1 and fully let go.
Let your body sink and let gravity do the work.
Notice your breath now,
Your heartbeat,
If you feel the need to yawn or to stretch,
Those are really good signs that your system is downregulating.
And you may not be feeling perfectly calm.
That's ok.
Regulation is about creating space.
And today,
You helped your body move towards safety.
So maybe you want to place one hand over your chest and say to yourself,
It's ok,
I'm here,
I'm listening,
I'm always here and I'm safe in this moment.
Take one final physiological sigh in through your nose,
One more sip at the top and a big sigh out.
And then gently bring your attention back into the room.
Open your eyes.
And know that you can return to this practice anytime you need.
See you next time.
Farah
