Hi,
I'm Susan Guttridge,
And I'm so glad you've joined me for this practice.
I've created this track for those moments when you feel disconnected,
Distant or perhaps a bit like you're stuck in a fog.
Because overwhelm doesn't always ramp us up into anxiety.
Sometimes it drops us off into what looks more like shutdown.
Sometimes our nervous system moves outside of what we call the window of tolerance.
That window is the range where we feel present and steady,
Not too on edge and not too shut down.
When we're in the upper part of that window,
We might feel anxious,
Restless,
On edge.
That's called hyperarousal.
And when we drop below the window,
We may feel numb,
Foggy,
Heavy,
Or disconnected.
And that's hypoarousal,
Sometimes called a freeze or a shutdown response.
Both are protective responses.
Today's practice is for those lower energy moments when your system has pulled the volume down to conserve energy.
This practice is not about forcing you back into your window or forcing a level of energy or awakeness that doesn't feel right.
What we're doing is gently inviting your system back towards the middle,
Back into your window of tolerance with stillness and safety.
While practices like this can be helpful in the moment,
If anxiety or overwhelm has been showing up more frequently for you,
Please consider reaching out to a counsellor or somebody you trust for additional support.
All right.
Today's practice includes bilateral stimulation,
Which is going to be a gentle right-left alternating sound similar to what's used in EMDR therapy.
Bilateral stimulation can help the brain shift from a narrow,
Threat-focused state into a broader,
More flexible awareness.
It supports what we call dual attention.
That's the ability to notice an internal experience while also staying oriented to the present moment.
You'll need earbuds to experience the alternating sound more fully.
And if at any point that feels distracting or uncomfortable,
You can simply remove your earbuds and continue without it.
And you can tap back and forth in place of the sound.
Your nervous system is always in charge here.
I do want to mention that the sound,
The audio bilateral stimulation isn't for everyone.
And so I've also created this track without the tone.
And during that track,
You can just utilize bilateral tapping instead.
Let's start with a nice big breath in together.
When it feels right for you,
Exhaling out.
During moments of overwhelm.
It can almost feel as though you're moving through deep water.
Perhaps feeling a bit numb.
Please know.
This is the nervous system's way of taking care of you.
It has turned down the lights or the volume.
So that you can preserve your energy.
So let's get nice and anchored in this moment.
With our breath.
Slow indeed.
Noticing the connection of your sit bones on the surface that you're on.
Or the connection of your feet on the ground or the floor.
Just connecting into that support that's there.
Feeling that support.
Shifting your attention inward.
See if you can sense into even the smallest hint of warmth.
Inside your body.
It might feel like.
A subtle.
.
.
Warmth inside your chest.
Your abdomen or your heart.
And as you sense into that warmth,
See if you can see it as a little flicker of light.
Not bright.
Not dramatic.
Just a beautiful,
Quiet point of warmth.
If you have a hard time picturing it,
That's okay.
See if you can even just imagine the idea of a light in that space.
And now let's give that light just a little bit more fuel.
In a moment,
You'll hear a sound that alternates back and forth.
And as you listen to that rhythm,
I invite you to let that light within you grow just a bit brighter.
Just a bit warmer.
Just a bit steadier.
If that imagery feels too distant,
That's okay.
Instead,
You can just notice the contact of.
.
.
Your body with where you're sitting.
Or the connection of your feet the floor.
Taking big breath in.
Letting it all go.
Very subtly,
Could you wiggle your thumbs?
Or one and then the other.
Just this small movement.
It's subtle.
Barely visible.
But this subtle movement lets your nervous system know.
Movement is possible.
You are not frozen.
You are safe enough to move.
Now checking in with that light,
That warmth inside of you.
Connecting with an image of that comfortable,
Beautiful light inside of you.
Just feeling the warmth.
Taking another big breath in.
Exhaling out when it feels right for you.
And if it's okay,
Could you sit up just a little straighter?
Even just 1%.
You lift your chin.
Ever so slightly.
Maybe even opening your eyes just a little bit wider.
Such subtle changes.
But each time we do it,
We let your nervous system know there's energy here.
Movement and safety can exist together.
Letting that movement be there,
Feeling that light,
That warmth inside you.
Taking another big breath in.
Inhale.
Thinking again of that light that began in your chest.
Noticing now how perhaps that light,
That warmth is radiating towards your feet.
And your hands.
Focusing on that light,
That warmth,
One more time.
Taking another big breath in.
When it feels right for you,
Exhaling out,
Letting it all go.
Just noticing that light,
That warmth now.
Maybe radiating.
Throughout your whole body.
You are coming back into your window of tolerance.
That place where you can comfortably feel emotion without.
Being overwhelmed by it.
And you are widening your capacity to feel.
One gentle heartbeat at a time.
Focusing one more time on that light,
That warmth in your body.
Just letting your breath be there,
Slow and deep.
Taking another big breath in.
Exhaling out.
In this place of broad,
Open attention.
Notice if there is a color associated with this warmth.
Perhaps you notice it in that place in your body as a saw.
Orange light.
Or yellow like the sun.
Or perhaps subtle rose.
As you focus on that light,
That warmth,
As that color,
Can you let that color expand?
Until it surrounds you like a cozy blanket.
Together we're letting freeze melt into a flow.
You are here.
You are present.
You are reconnecting with the world.
Around you.
At your own pace.
There is no rush.
As you focus on that beautiful light.
The color that you gave it.
As a cozy blanket around you.
Try,
See if you can let it grow one more time.
And taking one more breath in.
Exhaling out,
Letting it all go.
How does your body feel now?
Do you feel a bit more present?
A bit more alert a bit more plugged in.
The fog may be a little thinner.
Even if the change has been very small.
Can you acknowledge that with kindness?
You have successfully navigated a bridge from shutdown.
Back towards connection.
As you move forward throughout your day today,
Can you carry.
.
.
That warm light with you.
Practice.
Growing it outward from your chest.
All around you as often as you need.
That warmth is a part of you.
Even when it feels small.
Thank you.
So much for being here today.
Be well.
