Welcome,
Dear soul,
To this nervous system regulation class,
Bringing you back to yourself.
When life pulls you in many directions,
The nervous system can lose sense of centre.
This practice guides you back into your body,
Your breath and your inner steadiness,
Restoring the feeling of being home within yourself.
A regulated nervous system does more than calm anxiety.
It brings you back in all parts of your life,
Because when the body feels safe,
You feel grounded,
You feel present,
You feel connected and at home in your own skin.
And once you do this,
You can respond instead of react.
You can thrive instead of survive.
You can live from clarity instead of urgency.
So today we return to that place,
Not by effort,
But by embodiment.
Find your position where your body feels supported.
Let the surface beneath you hold your weight.
Take a slow,
Deep breath in and release it through the mouth.
Good,
You are already coming home.
Bring your awareness to the points of contact between your body and the earth.
Breathe,
Feel the feet,
The legs,
Your hips,
The back,
The shoulders,
Your head,
Your toes,
Notice the steady support beneath you.
You are not floating,
You are held.
Now imagine roots gently growing from your body into the earth,
Not forcing,
Just settling,
Finding stability.
With every exhale,
Feel yourself drop a little more into the body,
And gently let these words land.
Perhaps repeat them,
I am grounded in my body,
That's right,
You are grounded in your body.
Now bring your awareness inside the body now,
Awareness to the breath moving,
The chest rising,
The belly softening,
The heartbeat pulsing quietly.
Feel the warmth in your hands,
The weight of your limbs,
Awareness to the subtle aliveness inside.
You are not thinking your way home,
You are feeling your way back,
And quietly allow this affirmation to settle.
I am present in this moment,
That's right,
You are present in this moment.
Stay here for a few breaths more,
Listening,
Inhabiting your body fully.
Now begin to bring some small gentle movements,
Maybe rolling the shoulders,
Wiggling the toes,
Or slowly moving the hands.
These movements tell the nervous system,
I am here,
And I am safe to move.
Say this affirmation in your mind,
Or in a whisper,
I am here,
And I am safe to move.
Let movement be slow and easy,
Connected to breath,
Inhale as you move,
Perhaps just your pinky fingers,
Exhale you release,
Now to your pinky toes,
Exhale release,
Now gently let this truth land within you,
I am safe to be myself,
That's right,
You are safe to be yourself.
Feel how the body responds to permission,
Now let's move to some affirmations,
Living from regulation,
Let the body come to stillness again,
Now allow these affirmations to land slowly,
Not just in the mind,
But in the tissues,
In the muscles,
In the breath,
No need to repeat them,
Just feel them in your body,
I am home in my body,
I am grounded and steady,
I am connected to myself,
I trust my inner rhythm,
I live from presence,
Not survival,
That's right,
More and more each day,
You are at home in your body,
Becoming more and more grounded and steady,
You notice you respond with clarity and calm,
You feel more connected to yourself,
You are trusting your inner rhythm now,
Living from presence,
Not survival,
Take a slow deep breath in now,
And release it gently out of the mouth,
And feel into your body once more,
Whole,
Present,
Grounded in this moment,
This is what regulation feels like,
Not numb,
Not shut down,
But alive and steady at the same time,
Bring your awareness into the room again,
Notice the sounds around you,
As you open your eyes,
Notice the light,
The space around you,
And carry this with you,
You don't need to find yourself,
You are here,
Right now,
Bring in that awareness,
Blessings on your journey in this life dear soul,
Namaste
