Hello and welcome to this ventral vehicle expansion meditation.
Begin by finding a comfortable supported position,
Sitting or lying down,
And if it feels good for you,
Take a slow breath in and a slow and longer breath out,
Allowing your body to arrive in this moment.
Bring your awareness to the point of contact that your body makes with the surface beneath you.
Notice the weight of your body,
The support beneath your back,
Your legs,
Your feet.
Notice how the floor or the chair holds you.
Allow your body to soften into this support and remind yourself quietly,
I am okay as I am.
I am welcomed exactly as I am.
I can release expectations of doing or achieving.
This moment is just for me.
And gently expand your awareness to your senses.
Notice what you can see around you,
Allowing your eyes to wander and even scan the room,
Looking at things as if it was the first time that you were seeing them.
Notice what you can hear,
Near or far,
And notice what you can feel,
Maybe the temperature of the air or the weight of your body or any subtle sensations in your skin.
Allow your nervous system to settle as you simply notice what is present and remember you are safe enough to be here.
Now bring your attention to your breath,
If that's something that feels good for you,
And notice the gentle rise and fall of your chest and belly.
You don't need to change it or analyze it or judge it,
Just watch it like a wave moving in and out.
Now slowly bring attention to your whole body as one connected system.
Notice your back,
Your legs,
Your arms,
Your hands,
Your neck.
Allow each part to soften into support beneath it.
With each exhale,
Imagine letting go of tension.
With each inhale,
Imagine a gentle expansion of ease and calm through your body,
And notice subtle signals of ventral vagal activation,
So the relaxation response of your nervous system.
You could notice a softening of the chest,
Relaxation in the shoulders,
Maybe an inner sense of openness and safety,
Or maybe smooth,
Easy breathing.
Notice what safety feels like for you or what relaxation feels like for you,
But allowing yourself as well to just feel exactly as you're feeling right now.
I want you to know that you are loved and welcome here,
Just as you are.
Even if this is not making you feel any relaxed,
That's okay,
You're doing okay.
If thoughts or distractions arise,
Notice them gently,
And then return to the feeling of support and ease in your body if you found it.
And you could silently repeat,
I am okay as I am.
I am safe enough.
I can be here with ease.
And spend a few moments here trying to expand your felt sense of softness,
Of calm,
Safety,
And connection with your body.
Bring awareness to your hands and feet,
Noticing the support beneath them,
And slowly try to expand that awareness to your whole body,
Letting yourself feel held and steady.
Allow your body to breathe with ease,
Noticing the rhythm of life moving gently through you,
And remind yourself,
I am welcomed,
I am safe enough.
I can be fully present here.
And if you can feel the sense of expansion,
Openness,
And comfort in being,
In just being,
Allow your nervous system to rest in this ventral,
Safe,
Calm state.
And now bring your awareness back to the points of contact with the surface beneath you,
Noticing the weight of your body,
The support,
The sense of being held again.
Maybe you return to your senses,
What you see?
What can you hear?
What can you feel?
Is there something you can smell or taste?
And if it feels safe and good for you,
You could move your fingers,
Your toes,
Your shoulders.
If it feels good for you,
You could take a slow,
Grounding breath.
And I want to invite you to carry this sense of calm and presence and ease with you into today.
You deserve it.
