Everyday Practices
Settling Into Connection Mode
For Resetting a Stressed Nervous System
Welcome. These practices are here for when stress has crept up and your body needs a reset. Find somewhere you can settle for a while, or choose a shorter version when time is tight. Tap play to listen, or download any track to keep.
Nervous System Reset
For when you can feel your system running high, whether it’s overwhelm, anxiousness or a low hum of stress. After a short explanation of the stress response, your body melts into gravity. Then you follow the breath with an imaginary balloon that fills and empties in time with it. Later you soften the out-breath by a touch. It ends with a few words: ‘I am here for me in this moment.’ The shorter version skips the explanation and the body. The micro version is mostly the balloon.
19 min · fullDownload
Me First
For putting yourself first, even for a few minutes. Most of this one is spoken in the first person, so the words become yours: ‘In my immediate surroundings, right now, all is well. I am safe.’ Your body softens part by part and melts into where you’re resting. Then you count the breath, if that helps, and lengthen the last part of each out-breath by a touch. It ends with words like ‘I trust my body’s ability to find balance.’ The shorter version leaves out the softening through the body.
17 min · fullDownload
The Soften
For soothing the body, step by step. You start by letting go of tension you might not have noticed, from the forehead down to the legs. Then you rest with the breath, counting if your mind is busy, and I ask you to ‘see how gentle you can be.’ If you feel calm enough, you soften the out-breath by 10 or 20 per cent. It finishes with a small half-smile. The shorter version skips the tension check. The micro version stays with the breath and leaves out the soften itself.
18 min · fullDownload
The Calm in the Storm
For when there’s a storm, inside or out. You settle into the body first, tracing an imaginary line around where you’re resting. Then a story: some birds ride out a hurricane by flying in its calm eye, under blue sky. Your out-breath becomes that calm centre, with the option to soften it by a touch. Near the end you notice what you can see behind closed eyes. The medium version leaves out the imaginary line. The short one goes from the story to the breath, without the closed eyes.
33 min · fullDownload
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