Hi,
I'm Susan Guttridge,
And I'm so glad that you've joined me for this practice.
I created this one specifically 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 beyond what we call the window of tolerance.
That window is the range where we can comfortably feel present and steady,
Not too on edge,
Not too shut down.
When we're in the upper part of the window,
We may feel anxious,
Restless,
Or on edge.
We call that hyperarousal.
And when we drop below the window,
We maybe feel numb,
Foggy,
Heavy,
Or disconnected.
And that's called hypoarousal,
Sometimes called a freeze or a shutdown response.
Both are protective responses.
So today's practice is focusing on those lower energy moments when your system has pulled down the volume to conserve energy.
This practice is not about.
.
.
Forcing you to feel any certain way,
Forcing you to feel more awake than maybe feels right for you.
We're just gently inviting your system back towards the middle,
Back towards your window of tolerance with stillness and safety.
This practice incorporates bilateral stimulation,
Which is a component of EMDR therapy.
Here we're going to be using it to gently wake up the body's sense of safety.
Bilateral stimulation can help the brain shift narrow threat-focused state into a broader,
More flexible awareness.
It supports what we call dual awareness,
Which is the ability to notice an internal experience while also being oriented to the present moment.
To create the bilateral stimulation in this track,
We're going to be tapping back and forth instead of using a sound.
So try it with me.
Cross your arms over your chest so that each hand is on the opposite shoulder.
And then just alternate tapping on your shoulder back and forth.
During certain parts of the track,
I'll cue you when to start and when to pause.
Some people prefer having an auditory bilateral stimulation,
So a sound that alternates back and forth.
And for those of you that prefer that,
I've also created a version of this track.
With a sound.
So you can go find that one if you prefer it.
Alright.
When we feel overwhelmed and shut down,
It can feel as though we're moving in slow motion,
Like we're trying to move through deep water or perhaps feeling numb,
Disconnected.
Please know that this is your nervous system's way of taking care of you.
Turn the volume down,
Turn the lights down as a way to conserve and protect your energy.
As you sit or are laying down in your space,
If we can just start by.
.
.
Anchoring into that sense of connection so feeling the support beneath your sit bones or your back if you're laying down.
Feeling your feet.
Connect it to the floor.
Just noticing your breath as it flows in.
And out.
Deep within you.
See if you can notice.
Even the smallest hint of warmth.
Maybe in your chest.
Or in your abdomen.
See if you can connect with that.
Not bright,
Not dramatic.
Just a subtle.
.
.
Point of warmth.
If you can't picture it clearly,
That's okay.
See if you can simply imagine the idea of light,
Of warmth within you.
And now that you have that,
Connection.
We're just going to give it a little bit more fuel.
So you can begin tapping back and forth.
And as you tap,
Notice the sensation of your hands against your shoulders.
Feel the contact.
Feel the warmth.
And as you continue to tap,
See if you can straighten your spine.
Ever so slightly.
Or lifting your chin.
These are such small changes.
But they let your nervous system know that there is energy here.
Movement and safety can exist together.
Taking a big breath in,
Stopping tapping.
Exhaling out when it feels right for you.
Thinking again of that light,
That warmth that began maybe in your chest.
Noticing where it is now.
How strong it is now.
Can you sense that warmth,
That light radiating all the way down to your feet?
And up to your fingers.
And as you focus on that light and that warmth radiating throughout your body,
Just beginning tapping back and forth.
You are coming back into your window of tolerance.
You are widening your capacity to feel.
One heartbeat at a time.
And stopping tapping,
Taking a big breath in.
When it feels right for you,
Letting it all go.
In this broad open attention.
Can you notice if there is a color associated with your light?
With your warmth.
Perhaps you see it as a soft orange or yellow like the sun.
Or perhaps a rose color.
Can you let that color expand?
Expand all around you until you feel it like a cozy blanket.
Or a soft hug.
This is freeze melting into flow.
You are here.
You are present.
You are reconnecting with the world.
At your own pace.
There is no rush.
And with that image of your light,
Your warmth enveloping you,
Just starting tapping one more time.
And stopping tapping,
Taking a big breath in.
Exhaling out when it feels right for you.
How does that feel in your body now?
Does anything feel different?
Does anything feel a bit more connected?
A bit more plugged in.
That fog perhaps.
A little thinner.
Even if the change is very small.
Can you acknowledge it with kindness?
You have successfully navigated a bridge from shutdown.
Back towards connection.
As you move forward today.
I invite you to carry this light,
This warmth with you.
Practice growing it outward from your chest.
To envelop you as often as you need.
That warmed this part of you.
Even when it feels small.
Thank you for being here today.
Be well.
