Hi,
I'm Mira Mamavi and you can start with inhaling through the nose.
Once you're full with air take one more sip and then breathe everything out through pursed lips and once again take a deep breath in through the nose and once you're full with air take a sip of air Maybe hold it for a little bit and then breathe it out through the mouth.
And once again,
Take a deep breath in through the nose.
Amen.
And out through the mouth.
And now you can bring your hands to your arms.
And gently do the havening motion.
And just notice if you're rubbing across your arms in a really fast pace.
And if you do,
Just slow it down for a little bit.
This is really soothing for the nervous system because we give ourselves this gentle touch.
And just notice what the sensations feel like as you rub across your arms.
You can also just wash your hands like this and focus on the sensation.
And the focusing on the sensations is what brings our brain back into the present.
Helps our nervous system release stress.
And just hold yourself here.
You can also rock from side to side.
This gives containment to our nervous system,
Which really helps when we feel scattered,
Overwhelmed or anxious.
And now you can bring your hands to your ears and we're gonna do a little vagus nerve massage and for this you can just massage your ears like this You can also massage the skin in front and behind the ears and just make it your own and see what feels nice.
And just notice if you need to take a spontaneous deep breath or you need to yawn or sigh.
And by massaging the vagus nerve.
We.
.
.
Activate the vagus nerve so it transfers signals of safety to our brain which in turn calms us down,
Helps us release stress.
You can also pull your earlobes down and outward.
And if you need longer practices,
Just like this one that soothes your nervous system,
Signals safety to your body,
Then please follow my profile and see all the meditations and courses that I have on there on this very topic.
I'm Miriam Amavi and have a wonderful day.
