Welcome.
Let this next moment be a gift you give to yourself.
A moment to pause,
Listen and reconnect.
Begin by finding a comfortable seated position.
Let your feet be grounded,
Your spine long,
Your shoulders soft.
Place your hands gently on your lap.
And when you're ready,
Allow your eyes to softly close.
Take a slow breath in and a gentle breath out.
One more like that.
Inhale through the nose and exhale with ease.
Now,
Let yourself arrive.
Right here,
Right now.
There is nothing to fix,
Nothing to perform,
Only a moment of presence.
Start by gently noticing your breath.
Feel the rise and fall of your chest or the soft movement of your belly.
Let the breath become your anchor.
Let the breath become your anchor,
Steady,
Gentle,
Honest.
From this grounded space,
We begin to explore your nervous system.
Let's start with a simple check-in.
First,
Ask yourself,
How does my body feel right now?
Not the mind,
But the body.
Are you feeling calm and present?
Or you feel restless?
Do you feel a sense of fog or shut down?
There is no right or wrong answer.
Just noticing the truth of this moment.
Now,
Gently scan your body from head to toe.
Notice any tension,
Any energy,
Or the lack of it.
Feel your face,
Your neck,
Your shoulders.
Breathe into these areas with courier city.
Let your breath say,
I am here,
I am listening.
Now,
Take attention inward and gently ask,
Which state am I in right now?
Do I feel safe,
Open,
Connected?
That's the safe and social state.
Do I feel busy,
Alert,
Or anxious?
That's the state of activated.
Do I feel numb,
Foggy,
Or distant?
That's the shut down state.
There is no need to change anything.
Simply noticing where you are.
This is how you build self-awareness.
Breathe into that awareness.
Let your body feel seen.
Now,
Imagine your breath as a guide.
With each inhale,
You're inviting strength.
With each exhale,
You are releasing tension.
Let your breath remind your body that it's safe to be here.
You might place a gentle hand over your heart or belly.
Feel your body under your touch,
Alive,
Intelligent,
And trying its best.
Even in stress,
Your body is working for you.
Not against you.
And now,
Silently whisper to yourself,
I am learning to listen to my body.
I am learning to trust its wisdom.
I am becoming a safe place for myself.
Breathe into those words.
Feel their weight,
Their truth.
As we close this meditation,
Take one deep breath.
One final deep breath in.
And a long,
Slow breath out.
You can gently wiggle your fingers or toes.
And when you're ready,
Let your eyes open.
Take your time.
Let this awareness stay with you.
You have just practiced the art of attuning to your nervous system.
You have begun the journey of transforming your body into your greatest ally.
Now,
Let's take a moment to reflect.
In this meditation,
You turned into your body and began observing your nervous system state.
You can ask yourself these questions to help you explore your body.
Explore and integrate what you experience.
What did you notice about your nervous system today?
Which state was most present,
Safe,
Activated,
Or shut down?
How did that state feel in your body?
What signals did you almost miss before slowing down?
Feel free to take your time on this reflection.
There's no pressure.
Simply a space for yourself.
To listen,
To support,
And to be heard.
Have a great day.
