September 2, 2025 • 26 mins
Feeling constantly anxious, drained, or on edge might not mean you’re broken—it may mean your nervous system is stuck in survival mode.
Your nervous system is more than a stress responder; it’s your inner safety system, influencing everything from your heartbeat to your relationships. But most of us live in sympathetic nervous system overdrive—perpetually bracing for threats even when we’re safe. This state can manifest as:
- Insomnia or restless sleep
- Digestive issues
- Heightened emotional reactivity
- The “wired but tired” exhaustion that leaves you drained yet unable to relax
These aren’t weaknesses. They’re messages from a dysregulated nervous system that doesn’t feel safe.
The transformative truth? You can retrain your nervous system.
In this episode, you’ll learn:
- The science of nervous system regulation and why safety—not willpower—is the foundation of healing
- How the physiological sigh (two short inhales through the nose, one long exhale through the mouth) can calm your system instantly
- Why mindful movement, walking meditations, and grounding practices are especially helpful for sensitive empaths
- How tools like weighted blankets, nature connection, and quality sleep literally reshape neural pathways for resilience
- What happens in the brain when you practice regulation: your amygdala calms, your prefrontal cortex strengthens, and your vagus nerve becomes more resilient
The episode closes with a guided meditation to help you experience regulation in your body—so you don’t just understand it intellectually, you feel it.
✨ Inside this episode:
- Why dysregulation isn’t your fault
- Everyday micro-practices that strengthen your nervous system
- How to rewire your brain for calm and safety
- A guided meditation to anchor into your body
Your nervous system is shaped by what it repeatedly experiences. Through daily care and compassionate micro-practices, you can rewire your body’s safety system and move from surviving to truly thriving.
Ready to come home to your body? Subscribe now for more episodes that support your journey back to wholeness—one breath and one breakthrough at a time.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:06):
Welcome to Heal Within here with me, Dr.
Evette Rose, Trauma Therapistand also creator of Metaphysical
Anatomy Technique.
And this podcast is your safespace to explore emotional
healing, nervous system repairand also deep inner
transformation.
And if you are ready to godeeper and you would like to be
(00:28):
supported in your journey, youcan always book a one-on-one
session with me or with any ofmy certified metapsychology
coaching practitioners.
You can also join one of ourupcoming live healing events,
workshops or retreats at events,workshops or retreats at
metaphysicalanatomycom.
(00:48):
So let's begin your journeyback to wholeness, one breath
and one breakthrough at a time.
And today we're going to talkabout something that every human
experiences, but so very few ofus truly understand Stress and
how to regulate your nervoussystem.
You see, we all face pressure,deadlines, difficult
(01:11):
conversations and goodness, alot of moments of uncertainty,
especially now.
So a little bit of stress, itmight sharpen your focus.
But when stress becomes chronic, the body shifts into survival
mode and it stays there, andthat's where the real problem
(01:31):
begins.
And so in today's episode,we're going to be exploring what
the nervous system, what itdoes and when the nervous system
regulates.
What does that really mean andhow stress also impacts your
brain and your body.
The science also.
Yes, I think let's also diveinto the science of
(01:55):
dysregulation that you actuallyhere's the catch that you might
be ignoring.
We think we figured out thatnervous system.
Let me tell you, it has a fewtricks up its sleeve as well,
and then we're going to bediving also into some fun
techniques that can actuallyhelp you to reset, naturally and
gently.
(02:15):
You see, your nervous system isthe control center of your calm
.
What does that mean?
You see, your nervous system ismore than just a stress
responder.
It's actually your inner safetysystem.
It governs your breath, yourdigestion, your emotional
(02:37):
regulation, your heart rate andeven how you connect with others
, and even how you connect withothers.
And at the core is somethingcalled the autonomic nervous
system, which has two keybranches One is the sympathetic
nervous system, which is yourfight or flight response, and
(02:58):
then also the parasympatheticnervous system, that is, your
rest and restore response.
Now, both are essential.
One helps you to survive andthe other helps you to heal.
But here's the issue that mostof us are living in the
sympathetic overdrive,constantly bracing for that next
(03:20):
threat, even when we're safe.
Now, where does this lead us?
I'm sure you have experiencedand met fatigue head on,
insomnia, anxiety, digestiveproblems, emotional reactivity
and also long-term healthchallenges.
(03:42):
Now, what you are feeling isn'tweakness, it's nervous system
dysregulation.
Now what does that also looklike and feel like?
Let's dive into just some commonsigns, just a few, that your
nervous system might be out ofwhack.
You see, you feel anxious oreasily overwhelmed, you struggle
(04:04):
to fall asleep or stay asleep.
You live in this panic modeeven if nothing is wrong.
Your digestion feels off andcompletely unpredictable, and
you're often exhausted, but it'salmost like this weird sense of
wiredness.
At the same time, you mightalso feel that you carry
(04:27):
unexplained muscle tension orchronic pain.
You see, these symptoms are notmessages, they are malfunctions
and they are your body's way ofsaying I don't feel safe right
now.
And that brings us also to thepowerful truth that you can
retrain your nervous system, youcan teach your body to feel
(04:52):
safe again and you can learn toreally gently start to move out
of that survival mode and into astate of regulation and peace
as well.
So let's look at some tools,and some tools that I myself
also found very helpful, and thefirst one I want to dive into
(05:14):
might sound a bit odd or a bitfunny, but I want to introduce
you to the physiological sigh.
So that's two short inhalethrough the nose and one long
exhale through the mouth.
You see this breath patternimmediately reduces the
(05:34):
sympathetic activation and itsoothes also the nervous system.
Another point also that I neverreally used to believe in or I
didn't value as much as Iprobably should have, but I do
now is being mindful, whetherit's walking, stretching,
dancing or doing yoga.
(05:55):
And the next step also ismindful movement.
Whether you're stretching,whether you're dancing or just
doing yoga, moving your body, itstarts to shift that stuck
energy and it also lowerscortisol.
And something that I sawrecently that a friend of mine
had and I tried it and itactually worked was a weighted
(06:19):
blanket bringing you back intothe parasympathetic mode, and it
also actually mimics thecomfort of being held.
Meditation is another one.
Even just five minutes ofmindfulness breathing or box
breathing, this can all beincredibly powerful to help your
(06:40):
brain and to anchor your bodyinto the present moment.
Now keep in mind, if you are anempath, you might need a
different meditation strategy.
Meditation for empaths canactually be re-traumatizing, and
the reason why is when webecome really quiet it can
(07:01):
trigger and bring up a lot offeelings of anxiety and feeling
unsafe.
So if that's you, I wouldhighly recommend that you
meditate while maybe going for anice gentle walk, or maybe when
you're lying on the grass andyou can gently stroke your hands
on the grass or your feet.
(07:21):
Do something while you'remeditating Something gentle, not
something overwhelming, butthere needs to be an extra
stimulation to actually help youto stay present and grounded.
So I do hope that that helps.
I mean, this definitely wastrue for me, so see if that
(07:41):
works for you.
Meditation can be powerful, butyou need to do it in the right
way for you.
Now the next step and tip that Iwant to share with you as well
that really helped me wasgrounding practices, and I
already touched on it ever sobriefly.
You can place your feet on theearth, on the ground, on grass,
(08:03):
feel the sun on your skin.
If you live in a place whereyou don't have access to a lot
of sunlight, there are theselights that mimic sunlight that
you can buy online.
I bought one when I lived in acity where it was just overcast
the whole time.
It was one of the bestinvestments that I ever made for
(08:25):
my mental health.
At that time I made a 360degree turnaround when I just
had that feeling, that sunlight,it was all that.
It really really helped.
(08:45):
Another one that I had to learnand it took me a while was
self-compassion.
To have self-compassion formyself during moments of stress,
anxiety, feeling overwhelmed,feeling vulnerable, feeling raw,
instead of there sittingthinking, oh my God, you're so
(09:07):
weak, you know what is wrongwith you, what is going wrong
with my body.
Now again, all this criticism,all this attack, even just that
slight fleeting thought, it'sattacking yourself, and that is
the last thing that you needwhen you are stressed.
What we need is safety, what weneed is compassion, and we
(09:28):
don't always have thatcompassionate witness with us.
So become that for yourselfthrough self-compassion.
Another one that I love so muchis breath work.
Now, a lot of people ask mewhat's my favorite.
For me, it's in the mouth, outthe nose, 13 times, and the last
(09:49):
breath I personally like tohold as long as I feel
comfortable and then I slowlyexhale and then I just drop into
this really nice, calm,peaceful place and space.
It is so incredible.
Now, another thing that a lot ofpeople are raving about is ice
(10:10):
baths, cold exposure.
Just keep in mind ice baths,especially for women, is
actually not that healthy,especially if you start looking
at seven degrees like thesereally really cold ice baths.
Research is actually nowshowing that it's best if the
ice bath is around 13 degrees orprobably even a little bit
(10:33):
higher, purely because of ourthyroid and also how it can
actually cause a dysregulationin our hormones and for a lot of
women it actually shocks thebody into a fight or flight
response.
So it has the opposite effectof what we really truly need.
So if you are a woman andyou're listening and you can do
seven degrees Celsius amazing.
(10:54):
But I cannot, and there's manyothers also who cannot.
So it's important to.
If you want to try it, go forit.
Or you can just jump into anice cold swimming pool or take
a lukewarm or cold-ish shower.
That can also work.
What I find personally works forme is to actually put my feet
(11:15):
in very cold water.
There it can be seven degreesCelsius.
That's fine, but my feet I findit's so soothing when I take it
out after a few minutes.
It makes for me personally areally big difference.
And another one that I love isthe nature connection.
(11:35):
That's when we are walking, youknow between the trees we're
breathing fresh air.
Even just looking at naturalimagery, it can really
downregulate the nervous system,especially if you have a
picture that shows a valley or aview.
You know something where youalmost feel like you're looking
into the distance.
(11:55):
Because if you're sitting in anoffice space or you sit like
you know I have an office, soyou know I'm sitting between
four walls quite a lot duringthe day, if we don't have the
ability to see far away, likelong distance, the enclosure
that you're in can actuallytrigger the nervous system.
(12:17):
It can trigger the final flightresponse.
It can cause a person to feelthat they're trapped.
So it's really important thatmaybe you have a window where
that you can look out.
And even if you just look outinto the sky, just seeing that
there's that distance soothesalready the nervous system and
the amygdala.
(12:37):
And another one that I alsofound incredibly powerful for me
is co-regulation.
So that can be, for example,when you sit with someone who
feels safe.
It's almost like their nervoussystem is influencing yours, why
we are wired for connection.
(12:57):
And another one that I onlylearned recently to start to do
shamelessly, without feelingguilty, is laughter and play,
and I have to thank my childrenfor that, because they really
helped me to loosen up a bitRight?
So for me, these are notluxuries, it's actually a
(13:20):
healing mechanism.
And joy it's actually a healingmechanism and joy it's a
regulator.
And also, something for me thatis not negotiable is to
prioritize sleep.
Sleep and rest is not laziness,it's medicine.
Sleep resets your nervoussystem on a cellular level,
(13:51):
literally.
You see, when we look at thesedifferent ways of regulating,
co-regulating and also from abrain-based perspective, your
nervous system is shaped by whatit repeats.
So when you start to reallytruly value activities that you
resonate with, you don't have tofollow what I just shared with
you.
It's important that you findwhat works for you right.
(14:13):
So when you start to engage inthose daily micro practices that
can start to support safety,like grounding, breathwork or
emotional expression, journaling, you are rewiring your neural
pathways and your amygdalabecomes less reactive, your
prefrontal cortex becomes moreresilient and your vagus nerve,
(14:35):
it strengthens its ability toanchor in calmness.
You see, you start to move fromreactive to responsive, from
chaos to clarity and fromsurviving to thriving.
So, beautiful people, here iswhat I invite you to remember
(14:58):
Stress is not your enemy.
This regulation is not yourfault.
Your body's not broken, itreally is brilliant, and you can
learn to feel safe again.
And I acknowledge that it's notgoing to happen overnight.
But with daily care, gentlecuriosity and a little bit of
(15:20):
support, you really truly cancome home to your body again.
And for those of you who lovemeditations, it is time let's
take a nice deep breath and youcan sit up or lie down, whatever
(15:43):
you feel most comfortable with,just noticing as you're
starting to focus on your breath, just gently breathing.
Noticing as you're starting tofocus on your breath, just
gently breathing, noticing asyou're inhaling and exhaling
(16:09):
Very good.
And notice also, as you'rebreathing, how it's gently
bringing you back into the body,feeling the ground beneath you,
(16:31):
feel that support beneath youand as you're noticing that
support, feeling your shouldersdropping, feeling also your
stomach softening with eachbreath.
(16:58):
You are safe to arrive not justin this space but in your body
in this moment, finding yourselfbreathing in calmness and
(17:28):
exhale tension, breathing insoftness and exhale any pressure
that you've been holding on to.
And I invite you now to bringyour attention gently to your
(18:07):
body.
Notice your chest, your jaw,your stomach.
Are you holding tightness,maybe anywhere Are you holding
(18:38):
tightness?
Maybe anywhere Are there placesthat feel heavy, numb or
agitated.
There's no need to fix anything, just observe and breathe and,
(19:11):
as you exhale, imagine tensionleaving your body like smoke,
just dissolving into the air,going going, going gone.
You don't need to carry it all,not now, not now.
(19:40):
Now bring your awareness toyour heart center.
Imagine a warm, gentle lightthere, soft, golden, healing
(20:11):
light, and with every breath letthis expand, flowing into your
chest, your shoulders, down yourarms, through your spine, into
(20:43):
your stomach and legs, all theway to your fate.
This light is calming yournervous system.
(21:11):
It's gently whispering you aresafe now.
(21:32):
It's okay to rest now.
Now, gently, imagine a youngerversion of yourself sitting in
front of you, maybe 5 or 10, orin their teenage years.
They've been carrying so muchTeenage years.
(21:56):
They've been carrying so much.
Looking at them through softeyes now and say I see you, I
(22:19):
understand how hard it's been.
You are safe now and you don'thave to do it all alone anymore.
I'm here with you and I'm notgoing anywhere.
(22:45):
Feel your nervous systemsettling down, noticing your
younger self, softening intoyour presence, into your safety,
into your love.
(23:09):
Now breathe slowly and repeatthese affirmations with me only
if you want, or you can justlisten to my voice.
My body is safe to relax, I'mallowed to feel calm.
(23:45):
It is safe to be present in mybody.
My nervous system knows how toheal.
(24:05):
I'm grounded, centered and atpeace.
I trust my body and I trust mypath.
Allowing these words to vibratethrough every single cell in
(24:27):
your body, I invite you to putone hand on your heart, one hand
on your stomach, and say toyourself I am home in my body, I
(24:58):
am safe to heal.
I can return to calm whenever Ineed to Take one more
nourishing breath when you'reready, feeling the surface
(25:32):
beneath your body again, givingyourself a nice big stretch and
welcome back.
Well done, well done Anaffirmation.
For today I'm allowed to feelcalm and remember.
(25:56):
If this episode touched you,please share it with someone on
their healing journey and, asalways, breathe deep, listen
within and stay gently curiousUntil our next episode.
I love you all and until nexttime, be the light that you are.
Bye everyone.
Welcome to Heal Within here with me, Dr.
Evette Rose, Trauma Therapistand also creator of Metaphysical
Anatomy Technique.
And this podcast is your safespace to explore emotional
healing, nervous system repairand also deep inner
transformation.
And if you are ready to godeeper and you would like to be
(00:28):
supported in your journey, youcan always book a one-on-one
session with me or with any ofmy certified metapsychology
coaching practitioners.
You can also join one of ourupcoming live healing events,
workshops or retreats at events,workshops or retreats at
metaphysicalanatomycom.
(00:48):
So let's begin your journeyback to wholeness, one breath
and one breakthrough at a time.
And today we're going to talkabout something that every human
experiences, but so very few ofus truly understand Stress and
how to regulate your nervoussystem.
You see, we all face pressure,deadlines, difficult
(01:11):
conversations and goodness, alot of moments of uncertainty,
especially now.
So a little bit of stress, itmight sharpen your focus.
But when stress becomes chronic, the body shifts into survival
mode and it stays there, andthat's where the real problem
(01:31):
begins.
And so in today's episode,we're going to be exploring what
the nervous system, what itdoes and when the nervous system
regulates.
What does that really mean andhow stress also impacts your
brain and your body.
The science also.
Yes, I think let's also diveinto the science of
(01:55):
dysregulation that you actuallyhere's the catch that you might
be ignoring.
We think we figured out thatnervous system.
Let me tell you, it has a fewtricks up its sleeve as well,
and then we're going to bediving also into some fun
techniques that can actuallyhelp you to reset, naturally and
gently.
(02:15):
You see, your nervous system isthe control center of your calm
.
What does that mean?
You see, your nervous system ismore than just a stress
responder.
It's actually your inner safetysystem.
It governs your breath, yourdigestion, your emotional
(02:37):
regulation, your heart rate andeven how you connect with others
, and even how you connect withothers.
And at the core is somethingcalled the autonomic nervous
system, which has two keybranches One is the sympathetic
nervous system, which is yourfight or flight response, and
(02:58):
then also the parasympatheticnervous system, that is, your
rest and restore response.
Now, both are essential.
One helps you to survive andthe other helps you to heal.
But here's the issue that mostof us are living in the
sympathetic overdrive,constantly bracing for that next
(03:20):
threat, even when we're safe.
Now, where does this lead us?
I'm sure you have experiencedand met fatigue head on,
insomnia, anxiety, digestiveproblems, emotional reactivity
and also long-term healthchallenges.
(03:42):
Now, what you are feeling isn'tweakness, it's nervous system
dysregulation.
Now what does that also looklike and feel like?
Let's dive into just some commonsigns, just a few, that your
nervous system might be out ofwhack.
You see, you feel anxious oreasily overwhelmed, you struggle
(04:04):
to fall asleep or stay asleep.
You live in this panic modeeven if nothing is wrong.
Your digestion feels off andcompletely unpredictable, and
you're often exhausted, but it'salmost like this weird sense of
wiredness.
At the same time, you mightalso feel that you carry
(04:27):
unexplained muscle tension orchronic pain.
You see, these symptoms are notmessages, they are malfunctions
and they are your body's way ofsaying I don't feel safe right
now.
And that brings us also to thepowerful truth that you can
retrain your nervous system, youcan teach your body to feel
(04:52):
safe again and you can learn toreally gently start to move out
of that survival mode and into astate of regulation and peace
as well.
So let's look at some tools,and some tools that I myself
also found very helpful, and thefirst one I want to dive into
(05:14):
might sound a bit odd or a bitfunny, but I want to introduce
you to the physiological sigh.
So that's two short inhalethrough the nose and one long
exhale through the mouth.
You see this breath patternimmediately reduces the
(05:34):
sympathetic activation and itsoothes also the nervous system.
Another point also that I neverreally used to believe in or I
didn't value as much as Iprobably should have, but I do
now is being mindful, whetherit's walking, stretching,
dancing or doing yoga.
(05:55):
And the next step also ismindful movement.
Whether you're stretching,whether you're dancing or just
doing yoga, moving your body, itstarts to shift that stuck
energy and it also lowerscortisol.
And something that I sawrecently that a friend of mine
had and I tried it and itactually worked was a weighted
(06:19):
blanket bringing you back intothe parasympathetic mode, and it
also actually mimics thecomfort of being held.
Meditation is another one.
Even just five minutes ofmindfulness breathing or box
breathing, this can all beincredibly powerful to help your
(06:40):
brain and to anchor your bodyinto the present moment.
Now keep in mind, if you are anempath, you might need a
different meditation strategy.
Meditation for empaths canactually be re-traumatizing, and
the reason why is when webecome really quiet it can
(07:01):
trigger and bring up a lot offeelings of anxiety and feeling
unsafe.
So if that's you, I wouldhighly recommend that you
meditate while maybe going for anice gentle walk, or maybe when
you're lying on the grass andyou can gently stroke your hands
on the grass or your feet.
(07:21):
Do something while you'remeditating Something gentle, not
something overwhelming, butthere needs to be an extra
stimulation to actually help youto stay present and grounded.
So I do hope that that helps.
I mean, this definitely wastrue for me, so see if that
(07:41):
works for you.
Meditation can be powerful, butyou need to do it in the right
way for you.
Now the next step and tip that Iwant to share with you as well
that really helped me wasgrounding practices, and I
already touched on it ever sobriefly.
You can place your feet on theearth, on the ground, on grass,
(08:03):
feel the sun on your skin.
If you live in a place whereyou don't have access to a lot
of sunlight, there are theselights that mimic sunlight that
you can buy online.
I bought one when I lived in acity where it was just overcast
the whole time.
It was one of the bestinvestments that I ever made for
(08:25):
my mental health.
At that time I made a 360degree turnaround when I just
had that feeling, that sunlight,it was all that.
It really really helped.
(08:45):
Another one that I had to learnand it took me a while was
self-compassion.
To have self-compassion formyself during moments of stress,
anxiety, feeling overwhelmed,feeling vulnerable, feeling raw,
instead of there sittingthinking, oh my God, you're so
(09:07):
weak, you know what is wrongwith you, what is going wrong
with my body.
Now again, all this criticism,all this attack, even just that
slight fleeting thought, it'sattacking yourself, and that is
the last thing that you needwhen you are stressed.
What we need is safety, what weneed is compassion, and we
(09:28):
don't always have thatcompassionate witness with us.
So become that for yourselfthrough self-compassion.
Another one that I love so muchis breath work.
Now, a lot of people ask mewhat's my favorite.
For me, it's in the mouth, outthe nose, 13 times, and the last
(09:49):
breath I personally like tohold as long as I feel
comfortable and then I slowlyexhale and then I just drop into
this really nice, calm,peaceful place and space.
It is so incredible.
Now, another thing that a lot ofpeople are raving about is ice
(10:10):
baths, cold exposure.
Just keep in mind ice baths,especially for women, is
actually not that healthy,especially if you start looking
at seven degrees like thesereally really cold ice baths.
Research is actually nowshowing that it's best if the
ice bath is around 13 degrees orprobably even a little bit
(10:33):
higher, purely because of ourthyroid and also how it can
actually cause a dysregulationin our hormones and for a lot of
women it actually shocks thebody into a fight or flight
response.
So it has the opposite effectof what we really truly need.
So if you are a woman andyou're listening and you can do
seven degrees Celsius amazing.
(10:54):
But I cannot, and there's manyothers also who cannot.
So it's important to.
If you want to try it, go forit.
Or you can just jump into anice cold swimming pool or take
a lukewarm or cold-ish shower.
That can also work.
What I find personally works forme is to actually put my feet
(11:15):
in very cold water.
There it can be seven degreesCelsius.
That's fine, but my feet I findit's so soothing when I take it
out after a few minutes.
It makes for me personally areally big difference.
And another one that I love isthe nature connection.
(11:35):
That's when we are walking, youknow between the trees we're
breathing fresh air.
Even just looking at naturalimagery, it can really
downregulate the nervous system,especially if you have a
picture that shows a valley or aview.
You know something where youalmost feel like you're looking
into the distance.
(11:55):
Because if you're sitting in anoffice space or you sit like
you know I have an office, soyou know I'm sitting between
four walls quite a lot duringthe day, if we don't have the
ability to see far away, likelong distance, the enclosure
that you're in can actuallytrigger the nervous system.
(12:17):
It can trigger the final flightresponse.
It can cause a person to feelthat they're trapped.
So it's really important thatmaybe you have a window where
that you can look out.
And even if you just look outinto the sky, just seeing that
there's that distance soothesalready the nervous system and
the amygdala.
(12:37):
And another one that I alsofound incredibly powerful for me
is co-regulation.
So that can be, for example,when you sit with someone who
feels safe.
It's almost like their nervoussystem is influencing yours, why
we are wired for connection.
(12:57):
And another one that I onlylearned recently to start to do
shamelessly, without feelingguilty, is laughter and play,
and I have to thank my childrenfor that, because they really
helped me to loosen up a bitRight?
So for me, these are notluxuries, it's actually a
(13:20):
healing mechanism.
And joy it's actually a healingmechanism and joy it's a
regulator.
And also, something for me thatis not negotiable is to
prioritize sleep.
Sleep and rest is not laziness,it's medicine.
Sleep resets your nervoussystem on a cellular level,
(13:51):
literally.
You see, when we look at thesedifferent ways of regulating,
co-regulating and also from abrain-based perspective, your
nervous system is shaped by whatit repeats.
So when you start to reallytruly value activities that you
resonate with, you don't have tofollow what I just shared with
you.
It's important that you findwhat works for you right.
(14:13):
So when you start to engage inthose daily micro practices that
can start to support safety,like grounding, breathwork or
emotional expression, journaling, you are rewiring your neural
pathways and your amygdalabecomes less reactive, your
prefrontal cortex becomes moreresilient and your vagus nerve,
(14:35):
it strengthens its ability toanchor in calmness.
You see, you start to move fromreactive to responsive, from
chaos to clarity and fromsurviving to thriving.
So, beautiful people, here iswhat I invite you to remember
(14:58):
Stress is not your enemy.
This regulation is not yourfault.
Your body's not broken, itreally is brilliant, and you can
learn to feel safe again.
And I acknowledge that it's notgoing to happen overnight.
But with daily care, gentlecuriosity and a little bit of
(15:20):
support, you really truly cancome home to your body again.
And for those of you who lovemeditations, it is time let's
take a nice deep breath and youcan sit up or lie down, whatever
(15:43):
you feel most comfortable with,just noticing as you're
starting to focus on your breath, just gently breathing.
Noticing as you're starting tofocus on your breath, just
gently breathing, noticing asyou're inhaling and exhaling
(16:09):
Very good.
And notice also, as you'rebreathing, how it's gently
bringing you back into the body,feeling the ground beneath you,
(16:31):
feel that support beneath youand as you're noticing that
support, feeling your shouldersdropping, feeling also your
stomach softening with eachbreath.
(16:58):
You are safe to arrive not justin this space but in your body
in this moment, finding yourselfbreathing in calmness and
(17:28):
exhale tension, breathing insoftness and exhale any pressure
that you've been holding on to.
And I invite you now to bringyour attention gently to your
(18:07):
body.
Notice your chest, your jaw,your stomach.
Are you holding tightness,maybe anywhere Are you holding
(18:38):
tightness?
Maybe anywhere Are there placesthat feel heavy, numb or
agitated.
There's no need to fix anything, just observe and breathe and,
(19:11):
as you exhale, imagine tensionleaving your body like smoke,
just dissolving into the air,going going, going gone.
You don't need to carry it all,not now, not now.
(19:40):
Now bring your awareness toyour heart center.
Imagine a warm, gentle lightthere, soft, golden, healing
(20:11):
light, and with every breath letthis expand, flowing into your
chest, your shoulders, down yourarms, through your spine, into
(20:43):
your stomach and legs, all theway to your fate.
This light is calming yournervous system.
(21:11):
It's gently whispering you aresafe now.
(21:32):
It's okay to rest now.
Now, gently, imagine a youngerversion of yourself sitting in
front of you, maybe 5 or 10, orin their teenage years.
They've been carrying so muchTeenage years.
(21:56):
They've been carrying so much.
Looking at them through softeyes now and say I see you, I
(22:19):
understand how hard it's been.
You are safe now and you don'thave to do it all alone anymore.
I'm here with you and I'm notgoing anywhere.
(22:45):
Feel your nervous systemsettling down, noticing your
younger self, softening intoyour presence, into your safety,
into your love.
(23:09):
Now breathe slowly and repeatthese affirmations with me only
if you want, or you can justlisten to my voice.
My body is safe to relax, I'mallowed to feel calm.
(23:45):
It is safe to be present in mybody.
My nervous system knows how toheal.
(24:05):
I'm grounded, centered and atpeace.
I trust my body and I trust mypath.
Allowing these words to vibratethrough every single cell in
(24:27):
your body, I invite you to putone hand on your heart, one hand
on your stomach, and say toyourself I am home in my body, I
(24:58):
am safe to heal.
I can return to calm whenever Ineed to Take one more
nourishing breath when you'reready, feeling the surface
(25:32):
beneath your body again, givingyourself a nice big stretch and
welcome back.
Well done, well done Anaffirmation.
For today I'm allowed to feelcalm and remember.
(25:56):
If this episode touched you,please share it with someone on
their healing journey and, asalways, breathe deep, listen
within and stay gently curiousUntil our next episode.
I love you all and until nexttime, be the light that you are.
Bye everyone.
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