Hello,
Welcome back.
I'm Sarah,
A somatic facilitator and coach,
Here to help you build nervous system resilience so you can live up to your fullest potential with ease and confidence.
I'll be guiding you through meditation.
Breath works.
Visualization and deep rest so that you can explore the pause between where you've been and where you're going.
Welcome to liminal space.
Today,
I'll be guiding you through a visualization to inspire who you're becoming.
This is for when you need a reminder of your potential and your dreams.
It's a rehearsal of the version of you that's already within.
The one who moves through life regulated,
Steady.
At ease.
This is a technique that elite performers continuously use to achieve their best results.
Rehearsing before doing.
Seeing it,
Feeling it,
Until the body instinctually knows the outcome.
The brain can't strongly distinguish between what's vividly imagined and what's real.
So when you rehearse a state in high definition,
You are not just daydreaming.
Your training.
You're laying down the neural pathway your body will find its way back to when it happens in real life.
When it matters.
So today.
We're not drifting,
We're building.
So take a moment to just become comfortable.
Start settling into your seat.
How would you feel most comfortable right now?
Whatever the answer,
Take that option.
Let your body be supported by the earth beneath you.
You are here.
You are held.
First we'll find clarity.
Because without it,
Visualization is just wishing.
Take five slow breaths.
In through the nose,
Out through the mouth and with each one let the body settle a layer deeper into the earth.
And then instead of starting big with a goal,
Just bring your attention to an ordinary scenario in your life.
Maybe it's already happened today or you know it's coming.
But you normally might feel a little tight or braced or even small.
And then answer one question.
Who do you want to be in that moment?
Not what do you want to happen.
But who do you want to be?
The you who stays open.
The you who pauses.
Finds a breath before bracing or reacting.
The you who trusts themselves.
Hold that scene.
Hold that feeling.
Hold that version of you who you want to be.
Hold them in one clear vision.
And let's meet that version of you.
We're going to build on that felt sense first,
So your body recognizes the state,
Not just the story.
The regulated,
Settled version of you to your mind's eye.
Drawing your attention to how they feel from the inside.
Notice how the breath is moving.
Being aware of their movement.
Notice their posture,
Taking up space without shame.
The ease in their face and the softness around their eyes.
This is a nervous system that feels safe.
Feel what it's like to be them,
Warm maybe,
Open,
Grounded.
Like the floor is really holding you.
Build that vision.
Make it vivid.
This is you.
Feel it in high definition.
Now instead of visualizing that version of you,
Let's step into the scene as that version of you.
See the moment you choose to be that person.
The situation doesn't change.
The same room,
The same people.
The same challenge.
What changes is you.
Watch yourself meet it from that regulated state.
Feel your breath stay expansive.
Feel your feet on the ground.
Feel the moment where you'd normally tighten.
And instead watch yourself soften.
Hear your own voice steady.
Notice your hands at ease This is not pretending.
It's rehearsing.
Showing your brain and your body that this is possible.
I've been here before.
Live it all the way through.
Don't rush to the end.
Let the scene play in full sensory detail.
And when you notice that shift of easing and not bracing,
Pause.
Find the feeling in your body.
The softness,
The steadiness,
Whatever is present.
Take three slow breaths and let that sensation grow with each inhale,
Spreading light through your whole body.
And as you exhale,
The body relaxes even more.
This is the state we're training.
Remember it.
This is the felt sense of you regulated.
And the more clearly you can find it here in the quiet moments,
The faster your body will find it out there in the noise.
Now rewind to yourself at the very beginning of that scene.
The moment just before.
And rehearse the small things you do.
The breath you take before you speak.
The pause before you reply.
The way you connect your feet to the earth before you step anywhere.
Watch every small action clearly.
Those first few moments are the threshold,
The liminal space.
And when you've rehearsed it here.
You'll recognize it when it arrives in real life.
Play it again even more vividly this time.
You in your body.
The felt sense of who you want to be,
How you want to show up.
And then gently let the imagery fade.
Let your senses come alive as you find your way back to this moment right here together.
The surface beneath you,
The temperature of the air touching your skin.
Your breath as it flows naturally through your body.
You twinkle your fingers and toes as they come back alive.
And when you're ready,
Your eyelids flutter open.
Visualization works best when it lands in reality.
So today take one small step towards the version of you we just rehearsed.
Make a choice that they would make.
Move the way that they would move.
Communicate the way that they would.
Just one small act today tells your brain.
That isn't a different version of you.
That is you.
And if the old pattern shows up instead,
That's just data.
You now know exactly who you're training towards.
So just keep rehearsing.
Repetition is what rewires.
If this practice helped you meet a steadier version of yourself,
Please share it with someone who is ready to meet theirs.
Rest well,
And I'll see you next week.
