Hi,
Thanks for being here.
I'm Susan,
And this is a short practice to get you grounded and centered before your shift.
The approach I'm using comes from the internal family systems model,
Which is a therapeutic approach that understands that each of us has different parts.
Some working hard to keep you safe,
Others to motivate,
To protect,
To comfort you.
Some may feel tender or wary.
And each of these parts learned in its own way how to kind of help you move through life.
So in that regard,
All are welcome here,
Waiting to be met with curiosity and acceptance.
Alongside these parts,
There's also a core self within each of us,
A calm,
Compassionate presence that is your essential nature.
This self is a source of wisdom and clarity.
You may recognize it by the quality of energy that it shows up with.
Calm,
Curiosity,
Compassion.
Clarity,
Courage,
Confidence,
Creativity,
And connection.
I'll read that list again later,
So no need to try to remember it all right now.
These qualities are always present within you.
Even though they may feel a little harder to access at times,
Kind of like the sunshine being hidden on a cloudy day.
We know it's there,
We just can't see it.
The intention of this practice is to help you access this self-energy so you can meet the challenges of the day with greater presence,
Peace,
And resilience.
I can let you know that this practice does include bilateral stimulation,
Which when used during resourcing,
Acts like a highlighter for your brain.
So helping to lock in and strengthen positive feelings of calm or safety so they're easier to access when things get stressful.
By gently engaging both sides of the brain with bilateral stimulation.
We move these helpful resources from a nice thought into a physical felt sense of resilience.
So at certain points in the practice today,
You'll hear an audio tone that alternates from one side to the other,
Which will be more immersive if you listen with headphones or earbuds.
No worries,
Though,
If you don't have a set,
I will also be guiding you with bilateral tapping.
So just to do that,
Crossing your arms over your chest and then tapping side to side,
Just at a pace that feels right for you.
I think it's important also to add that bilateral stimulation isn't for everyone,
So if the sound feels distracting or uncomfortable at any point,
Simply remove your earbuds and follow along with the tapping instead.
You are always in charge of your experience here.
Alright.
Let's begin by getting you nice and comfortable.
Take a deep breath in.
And a slow breath out,
Slightly longer than the inhale.
Let your shoulders drop.
Let your jaw soften.
And even let your brow smooth.
Start by just noticing how you're feeling.
In your body in your emotions.
In your thoughts.
As you prepare for your work day.
Just scanning through your system.
Being curious.
To whatever arises there.
If parts of you like worry,
Apprehension,
Or self-criticism are present.
Can you just notice them?
Each of these does have a positive intention,
Such as to keep you safe or alert or prepared.
And while that may leave you feeling uncomfortable,
You can express a word of thanks to those parts for the positive intention behind them.
Perhaps imagining saying,
Thank you for trying to help.
Just when you acknowledge what's there.
Almost as if you're saying,
I see you.
I appreciate your effort.
This action can shift us out of resistance.
Resistance from what's there,
Easing the urge to push away from.
If it feels right,
You might even add in a note of,
I've got this for now.
You're welcome to soften back and keep watch from a little further away.
When these parts of worry and so forth settle back.
That's when your self energy can really come forward.
Simply notice what happens when you offer that bit of reassurance.
This helps those parts know that yourself That calm,
Capable center is present.
And that it can lead for the next few moments.
If it's okay,
Bring to mind your workday ahead.
As you think about it,
Notice if anything feels heavy.
Uncertain.
Maybe demanding.
Just observe what stirs.
Without judgment.
And as you notice this,
See if you can allow access to those qualities of your deeper self.
Those inner resources that are always available to you.
Your courage.
Curiosity.
Confidence.
Home.
With clarity.
Compassion,
Connectedness.
And creativity.
Can you notice if one or two of these qualities Stand out as feeling most supportive.
Or most needed today.
You could repeat those chosen qualities in your mind or sense into where you feel their presence in your body.
How do you embody them?
And with each breath,
Allow them to spread through you in whatever way feels right for you.
This next part incorporates that bilateral audio I mentioned in the introduction.
A steady alternating rhythm as a way to deepen connection with your self-energy as you think of your workday ahead.
Helping your nervous system integrate what you've noticed.
The preferred image of your workday,
How you show up in it.
With the qualities of self you've accessed.
And the sensations in your body.
They go with them.
And as the music begins,
I invite you to just listen to the rhythm that moves back and forth,
Left to right and back.
In whatever way your body naturally receives it.
If it feels supportive,
You can use your hands to tap back and forth,
Alternating one and then the other.
In a slow,
Steady back and forth rhythm.
Following the pace of the music.
You can even let your eyes softly move side to side behind closed lids if that feels right for you.
As the rhythm continues,
I invite you to hold two things in your awareness,
The workday ahead and the self-energy qualities that you've invited in as supportive and needed today.
So starting,
Tapping back and forth.
And thinking what feels most supportive for you today.
Is it courage?
Curiosity.
Be confident.
Calm.
Clarity Compassion.
Connectedness.
Creativity.
Letting those qualities grow within you.
Supporting you today.
And taking a big breath in.
Stopping,
Tapping.
And when it feels right for you.
Exhaling out.
Just noticing.
As the rhythm carries these qualities through your system.
So noticing.
The sensations there in your body.
In your mind.
And in your heart.
And as the rhythm begins to fade,
Stopping,
Tapping.
And just bring your attention to your breath.
Taking that nice big breath in.
When it feels right for you,
Exhaling out.
And as our practice draws to a close,
You can imagine tucking that work situation into a folder.
Ready for when the time comes.
Like a sense of preparedness,
But it's no longer waiting on you.
Your self-energy remains here.
Steady,
Strong,
Compassionate.
Supporting you as you move forward.
And let's also take a moment to thank those parts of you that softened back so that you could do this practice today.
Let them know they are seen and appreciated.
You might even imagine those parts noticing the qualities you've chosen.
The energy of courage,
Curiosity,
Confidence,
Calm,
Clarity,
Compassion,
Connectedness,
Creativity.
And recognizing that these strengths are already there within you.
Take one more grounding breath.
Feel your sit bones connected to the surface that you're on.
And your feet solid on the floor beneath you.
Carry these qualities with you into your shift today.
To aid you in being steady and centered and ready.
You are ready.
Be well today.
