Sacred Regulation For An Overstimulated World

Welcome to Be With Melinda.

We live in a world that asks more of our nervous system than it was designed to carry.

Today is about returning to your sacred regulation.

So close your eyes and feel the surface beneath you.

Let your weight land fully.

Notice your breath as it is.

Observing.

Not rushing to change.

Quietly ask yourself,

Am I activated right now?

Or depleted?

Am I above my steady range?

Or below it?

No judgment,

Just awareness.

If you feel keyed up or tense,

Place one hand on your lower belly.

Begin to lengthen your exhale slightly.

Just enough to signal slowing down.

Inhale gently through the nose.

And exhale a little longer through the mouth.

Let the shoulders drop and let the jaw soften.

Continue for several breaths.

If you feel dull,

Foggy,

Or disconnected,

Press your feet into the floor.

Straighten your spine slightly.

And take a deeper inhale through the nose.

Let the breath be fuller.

Feel the air move in and feel the chest expand.

Stay with this for several breaths.

Now allow your breathing to find a natural rhythm.

Bring your attention to the center of your body.

Imagine your nervous system widening.

Not bracing or collapsing,

Just widening.

There is room here for sensation,

Room for feeling,

And room for thought without overwhelm.

You are not your stress response.

You are the awareness that can notice it.

If a wave of activation arises,

Breathe into it and lengthen the exhale.

If a wave of heaviness pulls you down,

Deepen the inhale and gently engage the body.

Small adjustments.

Nothing extreme.

Let the body remember steadiness.

You are here.

In this moment,

You are safe.

Let that be enough.

Stay for a few more breaths,

Feeling your weight,

Your breath,

Your presence.

When you are ready,

Slowly open your eyes and return with a little more space inside.