This is a guided practice for orienting to your surroundings and this can be helpful if you are feeling the physiological effects of stress,
Whether that's showing up as that heightened state of anxiety,
That sort of go-go-go mode,
Or maybe it's showing up as that really low state of shutdown where we feel a bit collapsed,
Low energy,
That type of thing.
Or this can be used simply to be more grounded,
To become present,
And just to notice what is around you.
It's also a very natural and normal way that animals or human animals become aware of what is around them in a way that helps their nervous systems come back to sort of a state of presence,
Calm,
Ease,
And homeostasis.
So there's kind of more benefits with orienting to your surroundings because if for somebody it's not yet comfortable to come inside the body and be with sensations that are present,
It can be really helpful to start with something like orienting because that means being present with what is around us rather than what is inside of us.
So this can be helpful for anybody,
Whether you are comfortable being with the sensations inside your body,
Or if that's something that isn't yet accessible to you,
You can always come back to orienting.
You can do this in any position that feels comfortable for you,
If you feel like lying down or perhaps sitting down,
Or you can even stand up for this practice.
So if it works for you,
I'll get you to keep your eyes open as you start to notice the environment around you,
Letting your eyes scan the space that you're in,
And just really tuning into the sense of sight.
Just looking around and letting your eyes move,
Perhaps looking to the left,
Letting your head turn in that direction.
Maybe you look up,
If you're in a room you might notice the corners of where the ceiling meets the wall,
And maybe scan across the middle over to the right side,
Maybe down the wall itself.
Start to notice the floor if you are indoors right now,
Or just simply noticing your surroundings wherever that might be.
I know it seems so simple,
Maybe even a silly amount of simple,
Just tuning in to what is around you,
But when we do this it does allow us a bit of space to come out of our thinking mind a little bit,
And just back to presence.
So continuing to let your eyes explore the room.
Are there things that you can look at that are maybe a little bit closer?
Maybe there's something you can look at further away,
Whether that's on the other side of the room,
Or maybe you can look out the window and notice some plants,
Or trees,
Or the sky.
So when we allow ourselves to look at things that are both close and far away,
That can be settling to the nervous system.
As well,
Our eyes have a lot of different reactions when we come into a stress state of being pinpointed and laser focused.
So if we can start to allow the opposite of that to happen.
So see if you can almost allow your eyes to really settle down,
To become a bit more at ease.
See if you can invite some softness to your eyes.
As you let them explore.
So as I do this along with you,
I notice a deep sigh coming to my body.
So that's one of the tells that I have that my body is relaxing and coming into the present moment.
And so something similar or completely different might show up for you,
And that's okay.
Lots of ways that our bodies respond or speak to us as we make space for our experience in a way like this.
So as you're doing this exploring with your sight,
I wonder if there's something that is perhaps a little bit more visually appealing or settling to your nervous system.
Something that feels good to look at.
So that might be a picture on the wall.
Maybe it's a plant in the room,
Or if you can see outside,
Maybe there are some clouds or a tree.
Whatever it is,
And there's no right or wrong answer.
Just see what it is in your line of sight that feels settling to look at.
And just allowing yourself to be with whatever you've chosen.
So there's no need to think about or rationalize why you've chosen this thing.
Just trust that you've chosen it for good reason.
So maybe start to explore that thing with your eyes.
See if you can notice the intricate details,
The edges,
Or see if you can find something new in what you're looking at.
What would it be like to look at it as if this was the first time you ever saw something like this?
So by doing so,
You might invite in a bit more awe or a bit of curiosity.
Seeing if you can keep your eyes soft as you allow them to take in what you are looking at.
If you are comfortable noticing what is inside your body,
See if you can notice what is inside your body.
So you chose to look at this one thing for a reason,
You were drawn to it,
And see if you can tune into what part of your body is communicating to you that,
Ah,
This is pleasing to look at,
Or this brings a sense of ease or relaxation.
Where is that?
Whatever is showing up for you,
Where is it in your body?
Can you just allow it to be there?
So you can stay here for as long as you'd like to.
Otherwise,
You can start to close this practice with me now.
So maybe that involves taking your eyes back around your room,
Staying oriented to what is around you,
And remembering that this simple but often effective way of grounding is accessible to you throughout your day,
Throughout your week.
See how you can start to bring in these small moments of slowing down,
Of pausing,
Of being with the present moment.
Because we spend a lot of time worrying about yesterday,
Worrying about tomorrow,
And sometimes the antidote to that is just being here.
And that's not always easy,
But it comes with time,
With practice,
With accepting where you're at.
If you do have days that you've got a busy mind and this feels a little less accessible to you,
That's okay.
See if you can have compassion for that.
But just remember that these practices are here for you at any time to access,
To teach your sweet nervous system that you are safe.
Each time you do that,
It's like doing reps at the gym.
Your system is learning that you are safe.
Thank you for being here.
Thank you for showing up for yourself.
And we will practice together another time.
