Orienting Practice For Anxiety And Overwhelm

A short orienting practice for anxiety and overwhelm, inviting you to slowly take in the space around you and notice how your body responds. With your eyes open, you let your gaze and head move at their own pace, rest on what draws your attention, and turn briefly inward to sense your breath, a sigh, a swallow, or whatever is there. Orienting is one of the core practices of Somatic Experiencing. It works through the senses rather than the mind, offering a gentle way back to the present moment when anxiety leaves you on edge or unable to settle. Use it at your desk, before a hard conversation, on the go, or when you wake at night with a racing heart. No experience needed.
Guided by Sarah de Visser, Somatic coach and practitioner.

Transcript

Welcome. I am so happy you're here. My name is Sarah, And for the next few minutes, I will guide you through an orienting practice. A simple way of letting your body take in where you are. Keep your eyes open for this one. You can sit, Stand, Or lie down. Wherever you find yourself right now. If you are somewhere busy, That is welcome too. Begin by letting your eyes move. Slowly. Without searching for anything in particular. Let them wander across the space around you. As if you have just arrived here for the first time. Curious. And unhurried. Notice where they want to go. Perhaps to a patch of light. A color, The edge of a table. Or something green. It can be anything. When your eyes land on something they like. Let them stay there for a moment. Take in its shape. Its color, Perhaps the way the light falls on it. Is it close or far away? Smooth or textured? Let yourself really see it. Now let your head turn along with your eyes, Gently, As far as comfortable to one side. Let your gaze travel over the walls, The floor, Perhaps the ceiling, Into the corners. And if your eyes come to rest on something that feels uncomfortable, Simply let them move on to something neutral or pleasant. Slowly turn towards the other side. And let your eyes explore there too. Take your time. There may be something you have not noticed before. A small detail. A shadow. Or a shape. If it feels right. Let your head and shoulders turn a little further. So you can look behind you now. Take in the space at your back. What is there? How far does it reach? Really take your time here. To orient. Come slowly back to the front. Now with your eyes still soft and open. Bring a little attention inward. Notice what is happening in your body right now. Perhaps your breath has deepened on its own. Perhaps there is a swallow. A sigh or a yawn. Maybe a softening in your shoulders or your belly. Or perhaps something stays tight. And that is welcome, Too. Simply notice. With curiosity. Let your eyes return to the room or the space that you find yourself in. And see if you can find your favorite thing again. The one you liked at the start. Or something new. Rest your gaze here. Feel the ground or the seat beneath you. And the weight of your body being held. Let your ears travel the way your eyes did. Take a moment to notice the sounds far away. And the ones close by. And once more. Let your attention move gently inward for a breath. How does your body feel now, Here? In this space. In this moment. As we come to a close. Let your eyes take one last look around. Gathering in the shapes and colors of this place that you're in. You can come back to this practice anytime your body feels on edge. In a meeting or on a train, In the middle of the night. Your eyes and the room around you are always here with you. Thank you for orienting with me today. If this resonated, You can follow me here on Insight Timer for more somatic meditations. Take care.