Retrain Your Nervous System For Well-Being, Safety, & Ground

A simple practice for grounding and healing the body. Use daily this type of practice dramatically shifts the way we feel about ourselves, others, and the world around us. Nothing is more important than cultivating safety in the body, this practice is about retraining the body to drain tension spots and increase the sensation of well-being at the deepest layer of the nervous system.

Transcript

Beautiful.

So I want to take you guys through a meditation practice that I've been doing daily.

I invite you to lay down if you want to.

The one caveat to that is there's of course a danger of falling asleep,

Which may or may not happen to you.

So if you know yourself to be a snoozer,

It may not be the best thing to lay down,

But if you can stay with it,

Great.

If you fall asleep,

Of course you can always come back to the recording.

But there is something about this specific meditation that does call for laying down,

But certainly you can do it even without it as well.

If you are laying down for this specific meditation,

Your knees are actually going to be bent.

So like more upright,

Not in a lay position.

And your hands are going to be across the lower dantian,

So across the lower belly as well.

And what we're doing is we're creating different points of contact for energy to move through as we go through this meditation.

So I invite you to just close your eyes.

And this is really a combination of different practices that I've learned over the years.

Some with subtle energetics,

Some with breathing.

It's a very,

Very simple practice.

So just kind of taking stock too of where you are right now in terms of the feeling in your body.

Are you localized behind the eyes?

Are you localized behind the forehead?

Just kind of doing a scan of the body,

Maybe you were tightness,

Lack of groundedness or anything like that.

And just allowing for whatever is here to be here.

No need to manage or change or anything like that.

So we're going to bring our awareness into the big toes,

Both of them at the same time.

So like a bilateral awareness on your toes.

And really dropping the awareness so deep in there as if the mind is located in the toes.

And just kind of hanging out in the toe and the toes for a moment.

And really deeply feeling into that space.

And then let's see what it's like to just explore even the nuance of the toe.

So bring the awareness right to the front of the toe.

And again,

If you're laying down,

Having your knees up if you can.

So at the front of the toe,

And now let's check the bottom of the toe.

So the contact point with the ground.

See if there's even subtle shifts in the experience of the toe.

So the toe that touches the ground versus the toe that's out front.

So maybe the toe at the front,

You maybe notice even more tightness there in that juncture.

Maybe it's because the toes have been stubbed and stepped on so many times that they have a kind of protection mechanism.

So maybe you can notice a subtle shift there even in how the toe experiences the world.

And let's even check out the nail on the toe.

Notice that we can even become aware of the nail on the toe.

That's what it's like to notice the nail of the toe.

Bringing all the awareness almost as if the mind is literally in the nail of the toe.

And then bringing the awareness over to the juncture that connects the toe to your foot.

Just noticing that juncture again.

It's a different experience of this part of the toe.

It also has a story to tell.

And so throughout this meditation,

I'm going to go up the mountain and go up the mountain.

And as we go up the mountain,

We're going to go reasonably slow here in the beginning.

As we pick different parts of the body though,

What I'm going to ask is that you breathe but directly into the body part.

So see what it's like to take a direct breath into both toes.

Almost as if the toes themselves are breathing.

You're breathing in through the pores of the big toes.

So you're breathing in through the pores of the big toe.

And what we're looking for with our awareness on the in-breath as we breathe in is noticing the tightness anywhere that there might be tightness in the toe.

And then on the out-breath,

Releasing that tightness down into the ground.

So directly breathing into the toes,

Looking for tightness or noticing tightness that might be there.

And then on the out-breath,

Completely letting go,

Completely relaxing and letting that go into the ground.

And we'll just hang out here for a little bit.

Just keep breathing.

So breathing in,

Looking for tightness.

Breathing out,

Completely letting go.

Relaxing into the ground.

And now moving one more toe over.

And again,

With awareness inside that toe.

And beginning to breathe directly into that toe.

And just noticing what's the experience of this toe.

And so when we breathe in,

As we move to the next body part,

We're still going to include the previous body part.

So even though we're breathing into this next toe,

We're still pulling in and breathing into the big toe as well.

So adding and including.

And again on the out-breath,

Looking for tightness.

On the out-breath,

Completely letting go,

Completely letting that go into the ground.

And now let's go over to the middle toe.

Let's include that one as well.

On the middle toe.

Maybe what's different for that toe than from the two prior?

And still breathing in,

Looking for tightness.

And we're on the out-breath,

Letting go completely,

Letting the energy dissipate down and into the ground.

Now adding and including the fourth toe.

What's it like for this fourth toe?

Breathing directly into that toe and the other toes.

Not noticing any tightness and releasing it on the out-breath.

Breathing in,

Looking for any tightness.

Breathing out,

Letting go completely.

Now we're going to move to the small toe,

Pinky toe.

And the pinky toe is all the way out there by itself in a vulnerable position.

Just noticing if there's any subtle shifts in the experience of the small pinky toe.

Still breathing in,

Looking for tightness.

All the toes are now included.

Not noticing any tightness and releasing all of it on the out-breath.

So including the inner archway on the foot now.

Just noticing how precise and how subtle awareness can get.

Again,

As if your mind is literally in the toes and in the archway.

Breathing directly into these areas,

Right through the pores.

Looking for any tightness and releasing completely on the out-breath.

So now including the outside,

Bottom of the foot.

So the part that meets the pinky toe on the right side over there and left side.

Let's include the heel as well.

So now the whole bottom of the foot and the five toes.

Breathing directly in,

Noticing tightness and completely letting go on the out-breath.

Really take stock of how much awareness,

How much sensation is there right now.

Let's include the top of the foot.

Noticing tightness on the in-breath.

And effortlessly just letting it go.

Letting it dissipate down the side.

Now including the ankles on both sides.

The heel,

Achilles.

Breathing directly into your entire foot.

Noticing any tightness.

And releasing it down into the ground.

Breathing directly into the foot.

Now bringing in the shins.

So basically the front part of the lower part of the leg.

Excluding the knee,

Just the front part of the leg.

Breathing directly into the front part of the lower leg.

Noticing any tightness.

And releasing it down into the ground through the feet.

Just including the calves on the back part of the lower leg.

Remember breathing into all the bottom part of the leg and the foot and the toes.

Including everything as we breathe in.

Noticing tightness anywhere.

And then the out-breath,

Letting it all go into the ground.

So we're making our way to the knees,

The front and the back.

And breathing into that part.

So now including the top part of the thighs.

And as you breathe in and look for any tightness and let go,

The contact point here is your butt.

And for laying down,

Allowing for the energy to move down through the legs into the butt and into the ground.

And let's include the outside of the thighs.

And see if you can get even more distinct,

Going well below the surface of just the skin.

And exploring also the muscles and tendons,

The fascia,

The vascular system,

The veins.

And even down towards the bones,

The femur.

And again,

The in-breath,

Breathing directly into this space.

Noticing any tightness.

And then the out-breath relaxing and sending that into the ground through the butt and through the feet.

Still breathing into all the parts from before.

And now including the inside of the leg.

And some really tense muscles that run down the inside and outside of the leg.

And including the area where the femur meets the pelvic bone.

Breathing directly in through the pores of the skin.

Looking for any tension.

And on the out-breath,

Completely relaxing and letting go into the ground.

So now including the pelvic area,

The butt.

Even including the perineum,

Genitalia.

Again,

Breathing in directly into this area.

Looking for any tightness.

And on the out-breath relaxing and letting it all dissipate down into the ground.

So breathing into the entire lower half of the body.

Directly breathing into the lower half of the body.

Through the pores.

And becoming aware of any tightness that might be there.

And on the out-breath completely relaxing and letting it go down towards the ground.

Breathing in.

And on the out-breath relaxing and letting it go down towards the ground.

Still breathing.

So let's include the lower back.

Bringing our awareness directly into the lower back.

Breathing directly into the lower back.

Noticing any tightness.

Not leaving out the spinal cord.

Maybe even noticing the kidneys on the left and right side there of the lower back.

Breathing directly into the low back.

Looking for any tightness.

And now including the lower belly.

Lower dantian.

Maybe noticing the abs.

Noticing the intestines.

And on the in-breath looking for any tightness.

On the out-breath completely letting go and dissipating it into the ground.

Let's include the mid-back.

Include the upper back.

Breathing directly into the back.

Directly into the rest of the body that we brought into awareness.

Through the pores of the skin.

Noticing any tension and letting it go on the out-breath completely.

Moving towards the upper abdomen.

Solar plexus.

Got your stomach and your liver.

Breathing directly into these areas.

Noticing any tightness.

And on the out-breath completely relaxing and letting go.

Now coming more to the sternum and the chest.

Collarbone.

Shoulders.

Breathing directly into these areas.

Noticing any tightness.

And on the out-breath completely letting it go.

Remembering to also breathe into all the other parts that we've already brought into awareness.

Breathing into everything.

Through the pores of the skin directly.

Breathing into everything.

So including the upper arms.

Bicep,

Tricep.

Including the elbows.

Including the forearms.

Front and back.

Including the wrist.

The hand.

The fingers.

Knuckles.

Joints.

Arteries.

Veins.

Muscles.

Asha.

Taking a breath directly into these areas.

Looking for any tightness.

And on the out-breath completely letting go.

So now including the neck and the throat.

Front and back.

Oof.

What does it feel like to breathe directly into these areas?

Noticing any tightness.

And then relaxing completely and letting it go on the out-breath.

So now breathing into the whole body and excluding the head.

Just the whole body.

Breathing into the entire body.

Through the pores looking for any tightness.

So now we're going to go into the face.

Let's go up to the face and we'll start with the jawline.

The part that connects the jaw directly to the skull.

And a little bit down from there as well.

Just drawing that straight line down.

And keep drawing it all the way down until it turns and meets the chin.

So the entire jaw.

Breathing in looking for any tightness.

Breathing out completely relaxing and letting go.

So including the lips,

Mouth,

Tongue,

The teeth,

Inside of the mouth.

Breathing directly into the body looking for any tightness.

And on the out-breath letting go completely.

Bringing the cheeks,

Bringing the nose.

The area around the eyes.

And now including the eyes as well.

Really looking to see if we can soften the back of the eyes.

The eyes are tight,

The eyes are serious.

Breathing in looking for any tightness.

And on the out-breath relaxing completely and letting go.

Noticing the forehead and the eyebrows.

Eyebrows hold a lot of tension.

See what it's like to actually get inside the tension.

As if your awareness is completely inside the tension.

Oh.

Breathing directly into the front of the face.

Noticing if there's any tension.

And then breathing out and relaxing completely.

So now moving to the top of the head.

And also including the back part of the skull.

The skull has a lot at stake.

So breathing directly into the skull and looking for any tightness.

And on the out-breath completely relaxing completely letting go.

And then moving down even into the brain itself.

Starting with the front of the cortex.

Right behind the forehead.

The midbrain.

Back of the brain.

And even checking out the brain stem itself.

Breathing directly into the brain.

Noticing any tightness.

And then the out-breath releasing completely and relaxing.

And then finally bringing in the area of the head that's beneath the back of the skull and above the back of the neck.

Noticing the occiput.

Breathing directly into it.

Noticing if there's any tightness.

And then breathing out and releasing any tension that might be there.

So now noticing the entire body.

And continuing this practice of breathing in,

Noticing tension.

Exhale and relaxing fully.

So breathing in through all the pores of the body.

Noticing any tightness or tension.

And on the out-breath completely relaxing and letting it go.

And then breathing out and releasing any tension that might be there.

Continuing to breathe in.

Noticing any tension.

And letting it go on the out-breath.

So if you're laying down you can put your arms to your sides and your feet down.

And just completely letting go of the practice now.

And just noticing with awareness your body.

Noticing your state.

And completely letting go of any sort of practice now.

Noticing how the body feels.

See if you can notice that on the in-breath it's as if the whole body and cellular structure is lighting up and becoming energized,

Opening,

Receiving.

And then the out-breath completely relaxing.

See if you can notice that effervescent energy of the breath entering the body,

Awakening the body.

And then the out-breath completely relaxing.

See if you can notice that on the in-breath completely relaxing.

Still noticing,

What are we noticing about our body,

About our state?

So take for yourself a few minutes here or as long as you wish.

Thank you for being part of today's session.

If you'd like to give me any feedback,

Please do so later on and enjoy the rest of your day.

Thank you.

Reviews

One of the most relaxing sessions I’ve done ✅ thank you 🙏

This was absolutely amazing! I felt so connected and my physical body was humming with energy! Thank you for sharing this with us!

Thank you. I'm calmed. And more spacious. NamasteI

Lovely practice, thanks so much for sharing 🙏 for those who think "i cant concentrate that long!!" Maybe you can try to let yourself do it imperfectly and lose focus a couple times. Thats what i did today and im so happy i still tried it because it was very nice and still had a profound effect. And now i gained momentum and can try it again tomorrow. Maybe then i can focus a little longer. Ease in to it my loves, its okay to not do everything perfectly ❤️

For Guy, because you asked for feedback, i found the beginning a bit chaotic, but it definitely got better the further along we got in the meditation. Lovely meditation never the less but if i would improve anything it would be this 🫶 much love and thanks again for sharing this powerful meditation!!

Wow that was very different from any of my previous meditations, suffering from chronic pain with several conditions this may be the answer to managing it better thankyou

This was SO relaxing, felt like my whole being was melting into softness… thank you 🌻

This is just the guided practice I was seeking. Deep bow. Thank you 🙏🏻

Good thankyou

This brought me so deep into connection with the different levels of my body. You have such a gift for facilitating deep experiences! Thank you 🙏

Amazing thanks Guy🙌🏻🙌🏻

Amazing