Welcome to your meditation practice.
Wherever you are,
I invite you to either sit nice and tall with your eyes closed or lie on your back.
Begin to connect to your breath.
Notice how the breath is moving through your body right now in this moment.
Whether that's deep and long,
Or short and fast.
Noticing without judging,
Without even thinking,
Just noticing.
On your next exhale,
Moving the breath into your belly.
This might feel uncomfortable or weird at first if you're not used to breathing through your belly.
But just introducing this movement in.
Feeling the belly rise as you inhale,
And fall as you exhale.
Maybe connecting to your ujjayi breath,
The oceanic sound.
When we breathe through our belly,
We are regulating the nervous system.
When we are breathing through our chest,
That is a sign of a dysregulated nervous system.
When you feel that chaos coming on,
The overwhelm,
Pause,
Close your eyes,
And consciously breathe into your belly.
Do it right now,
Just breathe into the belly.
Finding a count,
Maybe a count of four.
And out through the belly,
Maybe to a count of five.
Slowing down.
Regulating.
Knowing that this tool is always here when you need it.
Self-regulation.
We can't rely on externals to regulate.
We have to regulate our nervous system.
And that's extremely empowering to come to terms with.
As you continue breathing through your belly,
Connecting with your body,
Connecting with this relaxed bliss,
The frequency of bliss,
And making it an imprint right now in your emotional body.
This frequency of relaxed bliss.
So that whenever you go into chaos,
You remember that this imprint exists inside of you,
Within you.
And it's accessible at any moment,
In any time.
It's up to you.
It's up to you to self-regulate.
It's entirely up to you.
And that's a very powerful thing.
So the next time that you feel dysregulated,
You have a choice.
You can either continue to spiral and worry and go down that black hole,
Or eventually you can pause and close your eyes and connect to your imprint of relaxed bliss that will always,
Always exist within you.
Taking another deep inhale through the belly.
And a deep clearing exhale out through the mouth.
And when you're ready,
You can begin to blink your eyes open,
Taking this practice with you into your day,
As that is the most important time,
The most vital time to remember this practice.
Keep it in your regulation toolkit.
Thank you for practicing.
Thank you for meditating with me.
Until next time.
