A warm welcome to this short practice designed to wake up your nervous system safely when you've been feeling flat,
Withdrawn,
Lethargic,
Or like you have a case of the can't be bothered or what's the point.
This practice is best done sitting in a chair with your feet on the floor.
So if you're all snuggled up on the couch or in bed,
Sorry,
You might need to shift your posture and position.
Great.
Eyes open or closed,
Whatever feels good for you today.
Beginning simply by moving your awareness all the way down to your feet.
Noticing any sensory information at the bottom of your feet.
Can you feel the texture of your socks or the feel of your shoes or skin?
How is the temperature of your feet?
Perhaps you can also feel the surface beneath your feet.
Just how much curiosity.
Can you bring to this simple act of noticing your feet?
As a way of increasing sensation and gently moving you out of any feelings of flatness or lethargy.
Gently pressing your feet into the floor.
Toes.
EELS really noticing sensation.
Continuing to turn up the volume on sensation now by rubbing your left foot back and forth on the floor three times.
Notice sensations.
Enjoy one deep breath here,
Allowing the sense of waking up to land within your left foot.
Now rub the right foot back and forth on the floor three times.
Again noticing sensation.
And enjoying one deep breath here,
Allowing this sense of waking up to land within your right foot.
Letting both feet relax and bringing your awareness to the back of your legs now.
Noticing any sensations as clothing touches the back of your legs.
Or a feeling of the chair.
And if it feels okay for you.
Experiment with turning the volume up on your legs.
Perhaps flexing your calf muscles.
Or pressing the back of your thighs into the chair.
Gentle,
Sustained pressure here.
Feeling into the energy of your feet and the back of your legs.
Now you might also like to gently rub or touch your thighs,
Shins or calves with your hands as a way of really waking up your physical body and moving out of the too cool state.
Now inviting your attention to move towards your spine.
Noticing sensations here,
Clothing,
The back of the chair.
The curvature of your spine.
If you like,
Gently pressing your spine into the chair.
Feeling the points of your spine that experience this increased sensation.
And then relaxing.
Playing with waking up your spine in your own way now.
Perhaps it would feel good to gently press your feet into the floor and let your spine lengthen.
Space being created between each vertebrae.
Muscles in your core gently engaging.
And resting here in this posture.
Alert.
Engaged for three breaths.
Trusting that this practice has shifted your nervous system back into regulation.
Maybe you feel drawn to taking a stretch.
Perhaps you can feel some tingling or sensation in your body.
Does your breath feel deeper or more nourishing?
Do you feel more optimistic?
Or motivate it.
You Now that we've returned your body to a more regulated state,
We can invite some affirmations or intentions into our practice.
These land more authentically when we're regulated.
It's like the body can actually hear,
Digest,
And believe them.
So if it feels okay for you,
Repeating these silently in your mind after me.
It feels good to wake my body,
Mind and heart gently.
I trust in my capacity to regulate my nervous system.
When I'm regulated,
Motivation comes naturally and easily.
And from this place of clarity and spaciousness committing to one simple action.
Perhaps you have a bit of energy to do the thing you've been putting off.
Maybe you feel like prioritising a walk or time outside today.
Do you just want to be more kind to yourself?
What is emerging here?
Remember we're not talking about getting through your entire to-do list,
Rather We're getting clear on one thing that would feel supportive,
Nurturing and satisfying.
Learning to identify and give yourself what you need is a skillful,
Wise and regulating habit.
Offering yourself a smile for pressing play on this practice and gifting yourself a moment of calibrated vitality,
Care and insight.
Opening your eyes when you're ready.
Thanks for sharing your practice with me.
You might like to save this audio for next time you want to move from low energy into action.
