Before we start If you have been feeling stressed lately,
Unable to relax,
Caring worries in your mind,
And maybe even fighting sleep at night.
I just want to let you know that you're not alone in this one.
It's more common than you think.
But still it makes sense if it feels overwhelming and it makes you feel in certain ways.
For today's session,
All you need to do is follow my voice.
And remain as present as you can be,
As we help your brain understand that it's safe to self-regulate,
To tap into the state that allows you to feel calmer,
More present.
With less muscle tension,
Breathing with more capacity,
And also the state that helps you and your body sleep in a restorative way.
As we stimulate your nervous system.
Your eyes can be open or closed.
Whatever feels more comfortable.
You can choose to be sitting or laying down.
Just see what feels best for you today.
At no point your mind needs to stop thinking.
Whenever you notice that your mind wants to go somewhere else,
Simply bring the attention back to the physical sensation.
Let's get ready.
Let's begin.
Take your time to let your body inhale.
Softly and completely.
And then the body exhales through the mouth Let's skip.
Inhaling through the nose.
And making long exhales through the mouth.
You may realize.
Bye.
If you round the lips.
The exhale.
Gets longer.
.
.
Observe how long the exhales can be.
In an effortless and lazy way.
As the body keeps breathing.
Notice how much the body can let go of the control of the muscle.
How much the body can be supported.
Play this survey.
Whether the body is sitting or laying down.
As your body keeps breathing.
You might notice.
That at some point.
.
.
It may respond sighing,
Swallowing or yawning.
Which are signals from your nervous system.
That it's already self-regulated.
Take one more inhale through the nose.
And exhale through the mouth.
Either if your eyes are open or closed.
Take your time to let the eyes roll towards the right side.
Let's keep the eyes direction to right side for a while.
As the body keeps breathing.
At its own pace.
In a comfortable way.
In a natural way.
If the eyes went too far to the right and it doesn't feel comfortable.
Let the eyes move slightly towards the middle.
Bus tail.
Facing the right side.
Notice where your mind is.
And encase it once more.
Take your time to redirect it to your body.
Perhaps here you can focus on the sensation.
Of the eyes as they are.
Towards the right side.
Take your time to let the eyes come back to the center.
Inhale.
Burned side.
Naturally,
The eyes go towards the left side.
And once again,
They find peace.
Comfortable angle.
And your body keeps breathing.
Softly and completely.
Inhaling and exhaling through the nose.
You're doing a great job.
The eyes remain towards the left side.
Just for a little bit longer.
Take your time to let the eyes come back to the center.
Inhale.
And sigh.
See how much the body can let go of the control of the eye.
At your own pace.
Scan through the body.
Just to notice what you can notice.
Through a physical sensation here.
Thanks to the long exhales and the eye movement.
We have told your brain.
That you're saved.
And that it's safe for your nervous system.
To come into the rest and digest more.
Notice what you can notice if you can't notice.
Any particular sensations in the body.
It's completely okay.
You may notice that perhaps some parts of the body Somehow God tells.
Maybe the toes,
Great.
Maybe the finger.
.
.
Perhaps the hips get tight.
The jaw,
The shoulders.
That's completely okay.
If that happens,
Just notice.
And much the body can let go of the control of that tension once it becomes aware of the tension.
If that part of the body gets tense again,
It's completely normal.
Simply focus on your breath.
While you notice how much the body lets go of the tension.
Once it becomes aware of the tension.
Once you're ready,
Inhale.
Oh.
And side.
Keep it up at your own pace.
Notice how effortless the site can be.
The day's over.
You're finally comfortable.
And your body exhales.
Two more times.
Last one.
Screen.
Perhaps your body sighed,
Swallowed,
Or yawned again.
Perhaps your body feels lighter.
And so does your mind.
At your own pace,
Take your time.
To find a spot in your body that feels comfortable.
Relax.
Maybe some.
.
.
Let's explore what happens.
When you breathe through this part of the body.
That feels relaxed.
So.
.
.
Why?
Notice what is shifting.
Even if something subtle.
But be with the sensations.
To help your brain get familiar with this regulated state.
Inhale and exhale completely.
But see how effortless.
The inhales and exhales can be.
Just a little bit longer.
If this gentle and slow page doesn't feel comfortable for your body.
It's okay.
What matters is that.
.
.
You are exploring.
What happens when you connect with your body?
Your nervous system.
Let's take the last three rounds of breath together for today.
At your own pace.
Let the body inhale.
And tie again.
See if your body can inhale.
All.
And don't sigh.
One more time,
Inhale.
Oh.
And sigh.
You have done a great job today.
You can always come back to the somatic sequence whenever your nervous system needs support to regulate itself,
So you can feel more grounded,
With more mental clarity.
Sleeping well at night.
.
.
Having energy along today.
I am Steven,
Interact Continental.
See you on the next session to keep on retraining your nervous system.
