Hi,
This is Neil and this is a short practice designed to help you work with panic,
Extreme stress or overwhelm.
It's designed to be done in a standing up position,
Which is really handy if you're at work and you just want to take some time out,
Maybe lock yourself in a toilet cubicle or restroom,
Whatever you call it.
So let's begin.
So standing with your feet about hip width apart and just having the soles of both feet resting on the floor.
Standing upright and placing a palm of one of your hands on your belly and the palm of the other hand on the upper chest.
I'm going to begin with some breathing exercises and this is to help slow down the nervous system.
So we're going to take some deep breaths.
We just follow along with me breathing through the nose if you can.
I'm breathing in down into the belly.
So breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
And just continuing to breathe in this rhythm as we continue with the practice.
And as you breathe,
The invitation is to also notice the weight down in your feet.
So notice the weight of your body pushing down into the soles of the feet.
Noticing the weight in the heels,
The weight in the toes.
And on each out-breath,
Just really as best you can,
Giving up the weight of your body down into the soles of the feet.
So really just fully feeling the weight of your body in the soles of your feet.
And continuing to breathe in the rhythm.
So breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Really feeling the weight of the body down in your feet as you breathe.
And also as you breathe,
You'll be noticing the feel of whichever hand is resting on your upper chest.
Maybe having a sense of connection with that hand,
The feel of any warmth between the chest and the hand.
And this is also going to start to soothe the nervous system.
So we call this soothing touch.
And just by making contact with our own body,
Especially the upper chest,
Signals to our nervous system that we are cared for.
And that it can begin to calm down,
Settle and be soothed.
So breathing,
Feet on the floor,
Nice deep breaths,
Calming hand on the chest.
And just staying here for as long as you like.
I'll bring the practice to a close in a moment.
If you find it helpful,
Maybe you can just play it again.
And I wish you well.
I wish you the strength to respond to whatever is coming up in your life.
