Vagus Nerve stress & anxiety
4. Oefeningen. Meditatie Grounding
1. Gently place both hands on top of your head and feel the weight of them on the crown of your head.
Applying gentle pressure, beginning to notice any shifts in the enternal state of your body. You may notice a warm connection from your hands. and traveling down on your body. Sit like this for one minute.
2. Sit down and place your hands on the floor before you, take a few slow, deep breaths. Notice any shifts in your eternal state. Notice the connection of the floor and earth beneath you.
3. Stand up with your knees soft and slowly. Shift your weight from side to side as if you pouring sand down each leg and lean to the right feel the sand pour down the right leg. When you lean to the left, feel the sand down the left leg. Feel both feet on the ground, both legs feel more solid and connected to the ground.
4. Sit in a chair and rub your feet on the floor as you slowly squeeze the big muscles of your thights. Notice the connection of the soles of your feet on the ground. Slowly shifting one foot forward and then the other, squeezing the big muscles of your tights. Notice any change in your eternal state. Aware of the floor beneath you. Aware of the soles of your feet on the ground.
Audio Orienting Practice.
Gently look around your room and count how many objects around you are or have the color blue. Count as many as you can until I say another color. Now yellow. And green. How about black? And purple. Now white.
Now shift your awareness to sounds. What sounds do you hear in the room? How about just outside of the space you are in? What is the farthest sound you can hear? Shift your awareness to scents.
Perhaps you need to move tot smell something, pick up your drink, perhaps your hair, a nearby candle. How many different scents are around you? Can you taste anything?
What can you feel on your body? What is supporting your weight right now? Or: How many points of contact do you have with the floor? A chair? The bed? Can you feel your clothing? Your hair on your face? Can you feel the jewelry you're wearing? Can you feel a stiff area of your connective tissue or muscle?
Notice how you feel now that you have used your senses to orient yourself to your location in time and space. Come back to this practice as often as you want and can. When you notice something with any of your sences, engage all the others. Practice orienting in space using your sight your smell your hearing your taste and your touch.
Resourcing the practice.
Take a minute to think about what in your life serves as a resource to you. Write down anything: types of music, places in nature, activities, animals or people.
Next, close your eyes, feel your breath moving in and out, and notice any places in your body that feel good, grounded, strong, calm, inspired, open or alive. Write down any of the sensations you felt and the places in your body that carry resource energy for you.
Now, see if there are any symbols, words, concepts, archetypes, or figures that might serve as a resource for you.
Applying gentle pressure, beginning to notice any shifts in the enternal state of your body. You may notice a warm connection from your hands. and traveling down on your body. Sit like this for one minute.
2. Sit down and place your hands on the floor before you, take a few slow, deep breaths. Notice any shifts in your eternal state. Notice the connection of the floor and earth beneath you.
3. Stand up with your knees soft and slowly. Shift your weight from side to side as if you pouring sand down each leg and lean to the right feel the sand pour down the right leg. When you lean to the left, feel the sand down the left leg. Feel both feet on the ground, both legs feel more solid and connected to the ground.
4. Sit in a chair and rub your feet on the floor as you slowly squeeze the big muscles of your thights. Notice the connection of the soles of your feet on the ground. Slowly shifting one foot forward and then the other, squeezing the big muscles of your tights. Notice any change in your eternal state. Aware of the floor beneath you. Aware of the soles of your feet on the ground.
Audio Orienting Practice.
Gently look around your room and count how many objects around you are or have the color blue. Count as many as you can until I say another color. Now yellow. And green. How about black? And purple. Now white.
Now shift your awareness to sounds. What sounds do you hear in the room? How about just outside of the space you are in? What is the farthest sound you can hear? Shift your awareness to scents.
Perhaps you need to move tot smell something, pick up your drink, perhaps your hair, a nearby candle. How many different scents are around you? Can you taste anything?
What can you feel on your body? What is supporting your weight right now? Or: How many points of contact do you have with the floor? A chair? The bed? Can you feel your clothing? Your hair on your face? Can you feel the jewelry you're wearing? Can you feel a stiff area of your connective tissue or muscle?
Notice how you feel now that you have used your senses to orient yourself to your location in time and space. Come back to this practice as often as you want and can. When you notice something with any of your sences, engage all the others. Practice orienting in space using your sight your smell your hearing your taste and your touch.
Resourcing the practice.
Take a minute to think about what in your life serves as a resource to you. Write down anything: types of music, places in nature, activities, animals or people.
Next, close your eyes, feel your breath moving in and out, and notice any places in your body that feel good, grounded, strong, calm, inspired, open or alive. Write down any of the sensations you felt and the places in your body that carry resource energy for you.
Now, see if there are any symbols, words, concepts, archetypes, or figures that might serve as a resource for you.
