Sometimes nervous systems over or under react to circumstances.
And so you might find yourself feeling unexpectedly wired,
Restless,
Or edgy.
Or perhaps flat,
Foggy,
Absent,
Or just not quite yourself.
If you've arrived here feeling something like this,
That's okay.
There's no expectations,
To feel calm.
You don't even have to feel ready.
You can simply start from where you are.
Maybe acknowledging that your nervous system is just trying its best to keep you safe.
Reacting in ways that once made sense.
So,
Let's begin by easing those old protective patterns.
Letting your body know it can rest for a bit.
First up,
If you haven't yet closed your eyes,
Let them wander lazily around the space you're in.
Or if they are closed,
Just sense that space.
Notice what shapes or colours draw your eye.
Or what sensations you feel.
You might notice the touch of air on your skin.
The body's temperature.
Or the sounds you can hear.
These simple sensory cues help draw you into the present.
And this lets your nervous system know that it doesn't have to remain on high alert.
You can help it along by noting what sounds are most obvious.
And what sounds are most subtle.
Or distant.
You don't have to listen carefully.
Just let your ears do the hearing with barely any effort.
And as you do this,
Notice if there's even a tiny shift.
Perhaps your shoulders drop a fraction.
Perhaps your breath loosens a little.
Maybe you notice where your feet rest.
And loosen any grip in the toes,
The calves,
The thighs.
You can give your whole body permission to rest.
You can let it know that right now it can take a break.
Or the muscles can decontract.
You can let them hang loose and limp from the bones.
Allow them to switch off.
And if there's one place in your body that feels okay.
Maybe your hands.
Maybe your heels.
Anywhere will do.
Let your attention rest there.
And enjoy the simplicity and steadiness.
And as you rest here,
Remember that whatever you're feeling,
However solid or stuck it seems,
Will soften and change when the body feels safe enough.
We're going to create the conditions for that to happen right now.
So let's help the body along by relaxing the muscles.
Relaxing the breath.
Not by trying to make it longer or deeper.
But just by letting it flow naturally.
If you're feeling a little tense,
You could let the out-breath be soft,
Lazy and slow.
If you're feeling a little flat,
You could breathe in as though you were savouring the smell of your favourite food.
Or you could try both.
Enjoying the freshness of the in-breath.
And the effortlessness of the out-breath.
Either way,
Take a few experimental breaths to see what seems to work for you.
Remember,
Soothing your nervous system is not about forcing it into another state.
And it's not about trying to follow my instructions perfectly.
It's about gently exploring.
Noticing what seems to help,
And letting go of what doesn't.
Giving your nervous system some room to move,
So that it doesn't feel stuck in one place.
Maybe exploring the breath helps.
Maybe it doesn't.
So,
Check in with your body again.
Perhaps there's a place where sensations feel most intense,
Or most numb.
Just stay there for a moment,
Touching that part briefly.
Then shift your attention back to that more neutral place you found earlier.
The place that felt okay.
And notice the difference between those two places,
Even if it's tiny.
And then switch back and forth between those places.
Maybe a few seconds exploring where you feel some intensity.
Then rest in a place where things feel okay.
Back to a place where things are asking for your attention.
Then back to the neutral sensations.
And once again,
Exploring.
And resting.
This gentle back and forth,
Helps your nervous system build flexibility.
Allowing you to tolerate discomfort,
Without getting overwhelmed.
You can also build this flexibility through touch.
So,
As we draw to a close,
Place,
Or imagine placing one hand somewhere that feels soothing.
On your chest,
Your belly,
On an arm,
Maybe on your forehead.
And feel the warmth of your own touch.
The quiet reassurance of contact.
Imagine how your body responds to this warmth,
To this gentle pressure.
Notice how there's a sense of comfort,
Or safety,
Or relaxation.
And let your hand say,
Without words,
I'm here.
I'm with you.
We're okay.
Now,
Take a slow breath in.
And a deep breath out.
And a soft breath out.
And notice how you feel.
Perhaps a little more present,
Or a little less overwhelmed.
But really,
What matters here isn't how different you feel,
But that you simply showed up for yourself for a few minutes.
That's where change begins.
And that's it for today.
Thanks for listening.
