Hi,
It's Mary.
Your nervous system is activated right now.
I can feel it through the screen.
Maybe your heart is racing,
Your thoughts are spinning,
Or you feel that familiar tightness in your chest.
Whatever brought you here,
A difficult email,
An unexpected problem,
Overwhelming deadlines,
Your nervous system is doing exactly what it's designed to do.
It's trying to protect you.
But sometimes our internal alarm system gets triggered when we're actually safe.
We're going to help your body remember that you're okay right now in this moment.
Start by finding your feet.
If you're sitting,
Feel them flat on the floor.
If you're standing,
Notice how the ground supports you.
This is called grounding.
And it's one of the fastest ways to signal safety to your nervous system.
Now we're going to use your breath as medicine.
Place one hand on your chest and one hand on your belly.
We're going to breathe in a way that activates your body's natural relaxation response.
Breathe in slowly through your nose for counts.
Hold for two.
Then breathe out through your mouth for six,
Five,
Four,
Three,
Two,
One.
The longer exhale is key.
It tells your nervous system to shift into rest mode.
Let's do this three more times.
And remember to maintain the regulation of your breath as you exhale and even an equal release of breath.
Good.
Now let's release some of the stress and the energy your body has been holding.
Breathe in slowly through your nose for four,
Three,
Two,
One.
Hold for two.
Then breathe out through your mouth for six,
Five,
Four,
Three,
Two,
One.
Breathe in for four,
Three,
Two,
One.
Hold.
Breathe out for six,
Five,
Four,
Three,
Two,
One.
Breathe in for four,
Three,
Two,
One.
Hold.
Breathe out for six,
Five,
Four,
Three,
Two,
One.
Good.
Let's release a little bit more of the stress from your energy.
Gently shake your hands and arms as if you're shaking off water.
This helps discharge the activation from your system.
Roll your shoulders back and down.
Unclench your jaw and soften your face.
Here's what I want you to remember.
You felt overwhelmed before and you've gotten through.
Your nervous system knows how to regulate itself.
We're just reminding it.
This feeling is temporary.
This stress is information.
It's not a permanent state.
Take one more deep breath.
And as you exhale,
Imagine releasing anything that isn't serving you right now,
Any thoughts about what you can't control,
Any energy that isn't helping you move forward.
You're safe.
You're capable.
You have everything you need to handle whatever comes next.
Your nervous system is settling.
Your mind is clearing.
You're exactly where you need to be.
Trust yourself.
You've got this.
