Welcome to Be With Melinda.
Take a moment to settle in,
Find a comfortable seat or lie down.
Let your body land before anything else.
Let your eyes slowly move around the room.
Notice what's in front of you,
What's to your right,
To your left.
And even what's behind you.
We're looking for a space that is safe enough to soften.
Begin with a gentle inhale for the count of four and a slow exhale for the count of six.
Just let the exhale be a little longer than the inhale.
Inhale to the count of four and exhale to the count of six.
Continue that breath as you listen to my voice.
Feel the breath drop lower into your belly.
Let the ribs widen and the back broaden.
Keep the pace steady and simple.
Unclench your jaw.
Let your tongue fall from the roof of your mouth.
Slowly turn your head to the right,
Pause,
Return to center,
And slowly turn your head to the left,
Pause,
And return to center.
Drop your chin toward your chest and breathe into the back of your neck.
These small movements tell the vagus nerve it can soften its grip.
Keep your head still and move only your eyes to the right.
Hold for a breath or two.
If yawn,
A sigh,
Or a swallow comes,
Let it.
Bring your eyes back to center and shift your gaze to the left and hold.
Again,
If a yawn,
Sigh,
Or swallow comes,
Let it.
Bring your eyes back to center and shift your gaze upward and slowly downward and then back to center.
We're going to take our eyes in a circular motion now and notice if you feel any tension in any area between looking up,
Looking to the right,
Looking down,
Looking to the left,
And looking back up.
Do the same thing to the other side.
Look up,
Look to your left,
Look down,
Look to your right,
And back up to the top and then straight ahead.
Wherever you feel you had tension,
Just concentrate on letting it soften.
Continue your breath inhaling four counts and exhaling six counts.
Now place your hand on your chest.
Breathe into the space beneath your hand.
And on your next exhale,
Imagine the breath moving down into your belly.
Downward breath signals safety,
So let your shoulders fall away from your neck and let your belly soften beyond its guardedness.
Reach your right arm up and lean slightly to the left.
Breathe into the open ribs and then switch sides,
Slow,
Controlled,
Nothing too extreme.
Now we'll tone your vagus nerve.
You can choose a sound.
Whichever sound feels alive for you,
Use it and choose it.
Take a breath in and let the sound move out on the exhale,
Feeling the vibration in your throat,
Your chest,
Your face,
Maybe even down into your belly.
Let this flow be low and natural.
Repeat for a few rounds.
Whatever feels natural,
Use that tone.
One more round.
Feel the vibration in your throat,
Your chest,
Your face,
And even bring it down into your body,
Your heart,
Your belly,
Anchoring your vagus nerve stimulation.
Now release all effort and let your breath find its own rhythm.
Notice what's shifting,
Warmth,
Softness,
Heaviness,
A sense of returning.
Let your body lead now.
Let it regulate itself without you pushing.
Stay here for a few more breaths.
Take one more slow inhale through your nose,
Exhale through your mouth as if you're fogging up a mirror.
Feel your weight,
Feel the ground holding you.
You are reset,
You're here,
You're stronger in your body now and your vagus nerve is telling you so.
