Hi,
Welcome to your practice.
Today,
We'll be doing a gentle nervous system regulating exercise called Leaps and Landings.
It was developed by Deb Dana,
One of the leading voices in polyvagal theory.
Now,
If you're new to words like polyvagal or nervous system regulation,
Don't worry,
I'll slow down and start there.
Your nervous system regulates everything that you do.
Made up of your brain,
Spine,
And nerves,
It helps you move,
Think,
And feel.
Your nervous system assesses what's happening inside and outside of your body and decides how to respond in any given situation.
Whenever it senses threat,
Whether real or perceived,
It triggers the slight fight or freeze response as a way of protecting you.
The word polyvagal comes from the vagus nerve,
Which is a long nerve that connects your brain to many parts of your body.
It's like the main communication highway between your mind and your body.
Polyvagal theory teaches us that our nervous system is always scanning for safety or danger,
Sometimes without us even realizing it.
Depending on what your nervous system picks up,
We then shift into different states.
We can get into a state of safety and connection when we feel grounded and present.
We can shift into a state of mobilization where we feel anxious or restless.
Or we can shift into a state of shutdown whenever we feel frozen or checked out.
In other words,
We might,
For example,
Avoid tough conversations,
Overcommit or overpromise,
Shut down altogether,
Or even play small because your body believes that doing so will keep you safe.
Deb Dana calls these state-linked strategies.
When your nervous system lands in one of these certain states,
You start using certain survival strategies without consciously choosing them.
And none of this is bad per se,
Because our nervous system is doing what it's supposed to do,
Keep us safe.
However,
Whatever strategy you subconsciously fall into might be the very thing blocking your blessings now,
Especially because your nervous system doesn't automatically update when your life changes.
You have to show it that it's safe to grow,
That it's safe to take the next step.
This is where Leaps and Landings comes in.
This visualization practice helps us spot those nervous system patterns and gently begin to choose something new,
Allowing us to create the necessary room within our bodies,
Signal safety to ourselves,
And open up to receiving our blessings.
For this practice,
We'll move through four steps.
One,
Observing where you are now.
Two,
Letting go.
Three,
Taking the leap.
Four,
Landing safely.
Each step will help you make space for this new story that you're ready to live.
I'll give you some space and time to process your thoughts before moving to the next step.
Grab something to write notes on like a journal or even your phone's notes app to jot down things you notice about yourself as we do the practice.
Step one,
Observing where you are now.
Simply start by just taking a deep breath and giving yourself permission to be here now.
I want you to think of a pattern you're in that feels like it's no longer nourishing to your system.
A pattern that comes from a survival state.
It might be over apologizing,
Saying yes when you know you want to say no.
It might be undercharging for your services or avoiding being seen.
Or a common one,
Maybe trying to do everything on your own instead of asking for help.
Whatever it is,
Whichever one resonates with you,
Choose one.
And just take a minute to observe yourself doing this.
How does it feel in your body when this pattern is active?
How do you feel when you're saying yes when you want to say no?
How does it feel when you're avoiding being seen?
How does it feel whenever you find yourself in this pattern?
Where in your body do you feel it?
In your chest?
In your shoulders?
In your belly?
When you're acting from this survival state,
What thoughts are playing in your mind?
What actions are you taking?
This pattern came from somewhere.
It was once a protector.
It once helped you.
It once served you.
But now,
It's likely just familiar.
So just notice it with gentleness and loving care and without shame.
Step two,
Letting go.
We've identified the pattern.
We've taken the time to notice what happens in your body,
What thoughts you're thinking,
What actions you're taking.
Now let's think about what it would be like to let go of this pattern.
Now,
I want you to imagine yourself stepping out of it.
As you think of yourself and visualize yourself releasing this pattern,
Finish this sentence with whatever you're worried about will happen.
If I stepped out of this pattern,
Then fill in the blank.
Maybe you feel like,
If I stepped out of this pattern,
Then people might think I'm full of myself.
Or if I stepped out of this pattern,
Then I might fail.
If I stepped out of this pattern,
People might want me to be responsible for each and every thing.
Repeat the phrase a few times until you have a full understanding of all the worries keeping you attached to this pattern.
Once you're clear,
Finish the sentence,
But now replace your worries with hope.
What good can come from you letting go of this pattern?
If I stepped out of this pattern,
Then I might feel free.
If I stepped out of this pattern,
Then I might finally be ready.
If I stepped out of this pattern,
I might open myself up to all of the good and wonderful things that I'm trying to call in.
Notice what's happening in your body as you imagine yourself letting go and releasing this pattern.
How does it feel to no longer act from this survival state?
Where in your body can you identify this new sensation?
Chest?
Shoulders?
Belly?
What thoughts are coming up now?
And as you envision yourself stepping out of this pattern,
What actions now follow?
What has changed from when you first noticed the pattern to now that you've allowed yourself to imagine what happens if you no longer act in that pattern?
With all the information you've gathered so far,
We're going to transition into step three,
Taking a leap.
Imagine actually taking one step out of your familiar pattern into the unknown.
You may only see the first step on this new path ahead,
Not knowing where it will lead,
But that's okay.
We won't always know what's on the other side of the leap.
All you have to know is that you're ready to step out of this old survival pattern.
Take another deep breath and bring in,
Gather up enough positive and hopeful energy to support your forward movement.
Take the leap.
What does it feel like to take the leap?
What does it feel like to be midair,
To not yet know what's coming,
But to trust that something new is waiting for you outside of the pattern that had you linked to survival?
Take a moment to jot down what you see,
What you're feeling,
And what you're noticing.
At last,
See yourself landing in new,
Expansive territory.
Even without knowing all the ins and outs of this new place,
Feel your nervous system holding you in safety and welcome all feelings of curiosity about what this new territory will bring.
Anchor into the safety.
Feel into the sense of possibility.
Let your body settle into this space.
Let your nervous system know this is new,
But we're okay.
Look around.
Notice what's present within this space.
Notice what's different about this space,
About you.
Jot down what you find.
Now go back and review what you found in each of the four steps.
Feel the states that you were in and feel the state shifts and all the ways that you've stretched your system throughout this practice.
Are there enough cues of safety for you to imagine expanding and creating the space you need to receive all that you're asking God for?
If you feel or found that there weren't enough safety cues for you to comfortably expand or make new room,
Go back to any of the steps that you need to and identify what will help you feel a greater sense of safety.
Return to this four-step process whenever you need support in recognizing and embodying safety within new territory or chapters in your life.
Thanks for spending this mindful moment with me.
Remember,
It's the small intentional steps that carry us closer to the divine in daily life.
.
