Supported Presence: A 5-Minute Nervous System Reset for Body, Heart, and Mind

[00:00:01]Close your eyes and let your breathing slow down.

[00:00:04]>> [music] >> Bring your attention to your hands or your feet.

[00:00:10]Notice the temperature there. Is it cool or warm?

[00:00:13]>> [music] >> Whatever you notice, name it quietly and let it be. Just say silently, "I see you, cold feet or sweaty hands."

[00:00:27]>> [music] >> Maybe there's tension somewhere in your body, your shoulders, your jaw, your neck.

[00:00:38]You don't need to change it. Just notice it and say, "I see you, tension."

[00:00:44]>> [music] [music] [music] [music] >> Maybe there's aches or pains in a joint, your stomach, your head. Again, just notice any sensations in your body and simply say, "I see you." [music] >> [music] [music] >> Now, gently shift your attention to your emotions.

[00:01:48]Notice what you're feeling right now.

[00:01:50]Maybe calm, maybe some worry, anxiety, restlessness, or joy.

[00:01:56]Whatever is here, you're not trying to change it. You're just naming it and letting it be.

[00:02:01]>> [music] [music] [music] [music] >> Emotions are like weather. They move through. You don't have to hold on and you don't have to push them away.

[00:02:32]If a feeling is strong, just keep it company the way you'd sit with a friend.

[00:02:37][music] >> [music] [music] [music] >> Again, tune in to your feelings and emotions and just name what you notice.

[00:03:09]And say, "Okay, [music] I see you."

[00:03:17]>> [music] [music] [music] >> And now your thoughts.

[00:03:38]The practice is simply to notice thoughts coming and going.

[00:03:43]Picture sitting beside a road watching the traffic go by. Each thought is a vehicle.

[00:03:49]You're not stopping [music] it. You're just watching.

[00:03:56]>> [music] [music] [music] >> If you got pulled into one, that's okay.

[00:04:19]The moment you notice, you've already come back.

[00:04:23]Oh, there's a thought, and there's another.

[00:04:25]>> [music] >> They're not good or bad, they're just thoughts coming and going.

[00:04:34]>> [music] [music] [music] >> And whenever you're ready, gently open your eyes.