If you're feeling overstimulated,
Scattered,
Or like your nervous system is on edge,
Today's practice is for you.
Let's take the next few minutes to come home to your body.
You don't need to do anything perfectly,
Just follow along in a way that feels supportive for you.
Begin by finding a comfortable position.
Let your hands rest wherever they naturally fall.
And simply notice how you're feeling right now.
Get a general sense of your energy level.
Notice if you feel relaxed and settled,
Or perhaps on edge.
Take a slow,
Deep breath in through your nose,
And exhale gently through your mouth.
And again,
Inhale and exhale.
Just allow yourself to arrive.
Let your body know it's safe to slow down now.
It's okay to be here now.
Gently bring your attention to the space around you.
So look around the space that you're in slowly.
And just notice five things that you can see.
And you might just name those five things to yourself.
Let your gaze land on something neutral or soothing.
A plant,
A light,
The texture of a blanket,
And just take it in for a moment.
Now notice three things you can feel.
Maybe it's the surface beneath you.
It might be the temperature of the air on your skin.
Or it might be your hands resting in your lap.
This is called orienting.
And it tells your nervous system that you are safe here now.
Allow your awareness to drop back into your body.
We'll do a simple body scan,
Just noticing.
So there's no need to change anything.
If you'd like to,
And it's safe to do so,
You're welcome to close your eyes or soften your gaze as you do the body scan.
Bring your attention to your feet,
Then your ankles,
And your legs,
Your hips,
Your belly,
Your chest,
Your arms and hands,
Your shoulders,
Your jaw,
Your face,
And your forehead.
As you bring your attention into your body,
Notice,
Is there anywhere that feels tight?
Is there anywhere that feels steady or soft?
Is there anywhere that feels neutral?
So just notice it all with kindness.
If it feels helpful,
You are welcome to place one hand over your heart and one on your belly and simply feel the warmth and weight of your own presence.
Just breathe here for a few more moments,
Allowing your body to register that it's safe to come out of high alert mode,
That it's safe to be present and to relax into this moment.
And you might silently say to yourself,
This is my body,
This is my breath,
And I am here in this moment.
This is my body.
This is my breath.
I am here in this moment.
When you feel ready,
Gently turn your awareness back to the room or the space that you're in.
You might wiggle your fingers and toes and take a moment just to once again really look around the space that you're in.
You can even slowly turn your head from side to side to fully take your surroundings in.
And notice how you feel now compared to when we began.
Even a 1% shift is meaningful.
If this practice helped you feel more grounded,
Know that you can return to it anytime.
The more often we practice regulating our nervous system,
The easier it becomes to recover from overwhelm.
Thank you.
