Hi,
I'm Dr.
Kim.
I wanted to share a little backstory before we begin this practice.
This somatic meditation was originally created for one of my one-on-one clients,
Rob.
He's a fellow chiropractor in his 60s who developed diabetic peripheral neuropathy after a severe life-threatening spike in his blood sugar.
It caused burning pain and numbness in his feet because his nerves and arteries were damaged.
It affected every aspect of his life,
Including his sleep,
His balance,
And his overall quality of life.
He had already tried so many things,
Supplements,
Red light therapy,
Microcurrent devices,
And more.
And while some things helped a little,
The pain in his feet was not improving.
When we started working together,
I created a practice very similar to this one for him to do every day.
It's designed to gently stimulate the nerves into healing,
Bring awareness back into the body,
And help shift the nervous system out of survival mode and into healing.
After just one week of doing it consistently,
Rob told me he started to feel twitches and flickers of movement in his feet and legs again.
The pain had also decreased from a 10 out of 10 to a 7.
This is already a promising sign that his nerves were starting to reawaken.
Now just to be clear,
Nerve regeneration is a slow process.
It doesn't happen overnight,
But it does happen,
Especially when you pair regular somatic work like this with the right nutrition,
Hydration,
And nervous system support from a professional.
I thought someone else might benefit from this track too,
So I'm sharing it here.
Whether you're dealing with neuropathy,
Nerve damage,
Or just feel disconnected from your lower body,
This practice is a gentle way to come back into sensation.
Follow along,
Dim the lights,
Lay on your bed,
And stay present with the sensations and give your nervous system a safe space to start reconnecting.
Let's begin.
Laying flat on your back,
With your palms facing up to the ceiling.
Feel the weight of your body on the bed.
Allow yourself to sink down into the mattress.
Relax your forehead,
Unclench your jaw.
Move your shoulders down,
Creating space between your ears and your shoulders.
We're going to start with some breath work.
We're going to do the 4-6 breath.
Inhaling for 4 counts,
And exhaling for 6.
Follow my voice and let's begin.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Continue counting in your head and breathing in this pattern.
Breathe deep into your belly,
Allowing it to rise up to the ceiling and fall down to the bed.
When you make your exhales longer than your inhales,
It shifts your body from that sympathetic state to a parasympathetic state,
Allowing your nervous system to calm down.
Last breath.
Fully exhale all of the stale air out of your lungs.
And return to a normal breathing pattern.
Bring your focus to your feet.
Feel the air around your toes.
See if you can elicit any tingling.
Just with your energy alone.
Feeling the air on the soles of your feet.
Flex both of your ankles up so that your toes point up to the ceiling.
Feel the tightness in your calves and the activation of the muscles in front of your ankles.
Now extend your ankles,
Pointing your toes downwards.
Feel the contraction of your calf muscles and the stretch through the front of your ankles.
Flex your ankles up to the ceiling.
Extend your ankles down to the ground.
Inhale.
Flex your ankles up to the ceiling.
Exhale.
Extend your ankles down.
Inhale.
Flex.
Exhale.
Extend.
Inhale.
Flex.
Exhale.
Extend.
Continue breathing and moving your feet and ankles.
Forming a rhythm.
Becoming completely absorbed in this movement.
Last rep.
And exhale fully.
And completely relax your legs,
Ankles and feet.
Feel the energy inside your lower limb.
We want to get to a point where you can feel the energy literally buzzing through your calves and feet.
Feel the waves of relaxation running all the way up to your head.
Fully relaxing your forehead.
Waving all the way down to your feet.
Bring your attention to your lower back.
See the nerves here exiting out of your spine.
Follow these nerves all the way down into your left thigh.
Down into your left calf.
And then your foot.
Focus deeply on that left foot.
Pushing your energy from your lower back.
All the way down into that left foot.
Now draw that energy from the left foot.
See it travel up through the leg.
Back into your spine.
Now push it into your right leg.
Feeling it travel through your thigh.
Down into your calf.
And into your right foot.
Focus your energy here.
Feel that right foot come alive.
And pull that energy back up through that right leg.
All the way back up into your spine.
Focus in on your breath again.
Breathing deeply through your belly.
Allowing your stomach to rise and fall.
Allow your body to sink into your mattress.
And feel yourself falling through the earth.
Dropping all the way down.
Feel the safety you hold in your own body.
All that matters is this present moment.
When you're ready.
You can slowly open your eyes.
