Hi there,
I'm glad you're here.
I'm Dr.
Misty.
Before we begin,
Give your body permission to take up space in whatever way feels right.
You do not have to sit in a certain way,
Or breathe in a certain way,
Or feel in a certain way.
You only need to arrive as yourself.
Let your body settle into the position it is already choosing.
You might be lying down,
You might be curled on your side,
You might be sitting with your knees tucked close.
Whatever your body wants is welcome here.
Take a slow breath in and let it fall out gently.
Let your body know in the simplest way possible that this is a place for a soft landing.
You might be here after something intense,
An emotional conversation,
A scene,
A deep moment of vulnerability,
A wave of jealousy,
A sensory overload,
A sudden drop,
Or a heavy feeling that you carried all day.
Whatever brought you here,
You are not too much.
You are not behind,
You are not failing at regulation.
You are simply human.
Let your breath soften.
Let your system know we are slowing down together.
If your eyes are open,
Let them land gently on one object in the room,
And then another.
If your eyes are closed,
Picture the space around you in your mind.
This is a simple way of telling your nervous system that nothing dangerous is happening right now.
Let your gaze or your awareness drift in a soft,
Unfocused way.
Bring attention to the temperature of the air on your skin,
The place your body meets the surface beneath you,
The sense of being held up without effort.
Let yourself settle just one percent more into that support.
Take one slow breath in through your nose,
And let it release out through your mouth if that feels good.
If not,
Breathe however your body prefers.
Your breath does not need to perform.
Imagine a gentle warmth resting at the top of your head,
Like soft afternoon light warming your skin.
And let that warmth melt down across your forehead.
Soften the space between your eyebrows,
And let the muscles around your eyes relax.
Let the tiny muscles that hold expression soften.
Let that warmth drift down your cheeks.
Let your jaw loosen even just a little,
And let the tongue rest low and wide in your mouth.
Let the teeth separate.
Feel the warmth move to the back of your neck.
Imagine the muscles there lengthening even slightly.
You do not need to stretch.
You are simply inviting release.
Allow that warmth to flow across your shoulders,
And let them drop a little,
Then a little more.
If one releases more than the other,
That is completely okay.
Let the warmth move down your arms,
Through your elbows,
Into your forearms,
Into your hands,
And into each fingertip.
If your hands want to open,
Let them open.
If they want to stay curled in,
Let them stay.
Your body does not need to earn comfort.
Bring slow awareness to your chest.
You may feel tightness.
You may feel fluttering.
You may feel nothing at all.
Every one of those sensations is valid.
Imagine your chest expanding a little on the inhale,
And softening on the exhale.
Whatever emotional echoes are here,
Let them settle.
Intensity leaves ripples that take time to come down,
And there's no rush.
Imagine gathering all of the leftover feelings from whatever came before this moment,
And placing them gently into a bowl beside you.
You're not banishing them.
You're giving your nervous system room to breathe.
Nothing you feel right now is a sign of failure.
This is your body completing a cycle.
This is you coming back.
Let your breath drop lower into your belly.
If your belly wants to move a lot,
Let it move.
If it wants to stay still,
Let it stay still.
Bring awareness to the ribs and the outer layers of your torso.
Imagine the fascia there softening.
Imagine it warming.
Imagine it becoming flexible,
Like fabric loosening in warm water.
Let that softening move down your sides,
Into your belly,
Into your lower back.
If you cannot feel anything shifting,
That is completely fine.
Awareness itself is regulation.
Let the warmth ripple down your spine,
One vertebra at a time,
Slow and steady.
Let it move across your pelvis,
Into your hips,
Through your thighs,
Over your knees,
Down your calves,
And into your feet.
Feel your whole body held,
Supported,
And heavier than before.
Bring your attention to the center of your chest or your belly,
Whichever feels more comforting for you.
Imagine a small,
Warm light there.
Soft,
Steady,
Not bright,
Just simply present.
This light is your anchor.
It is the part of you that knows your way back,
Even after intensity.
Let that warm light expand.
Expand outward slowly,
First filling your chest,
And then your throat,
Then your shoulders and arms,
And down into your hands.
Let the light move into your belly,
Your lower abdomen,
Your pelvis,
Through your legs,
And into your feet,
Gathering there like warm embers.
You are safe in this moment.
Your body is recalibrating at its own pace.
Nothing is demanded of you.
You are allowed to be exactly as you are.
Take one final,
Slow inhale,
And let your exhale fall out of you like a long sigh.
You did something kind for your body.
You offered care instead of pressure.
You chose softness instead of urgency.
When you feel ready,
Let the awareness of the room return slowly.
Notice the sounds and the temperature,
The way the air rests on your skin.
Then gently wiggle your fingers or your toes,
Maybe stretch if that feels good,
Or remain resting for as long as your body needs.
This is Dr.
Misty,
And thank you for letting me guide you.
