How to begin?
It is my pleasure to share this practice with you. It is a personal favourite and I hope you find it supportive too. Before you begin though, I ask you please to take a look at the accompanying information.
Hit PLAY on the introduction video to learn more about this guided practice; What to expect, why it feels good, how it affects your nervous system and why it's particularly good for people living with ME/Chronic Fatigue.
IMPORTANTLY, I also explain who this practice is NOT for and what to do if it doesn't feel good for you.
Once you have taken a look at this supporting information and made certain this practice is for you, you can check out your guided Space To Feel, Time To Heal, extended exhale practice. You can choose to practice along with the guided video, or listen to the audio only version.
Below you will also find notes about how I personally use this practice and I have included supporting journal prompts for you to deepen & explore your practice further.
Take good care,
Most people with ME are in a constant state of hyper arousal - held in sympathetic dominance.
we can intercept this by working with the breath
slow, diaphramatic, through the nose to enga ge parasympathetic response.
we want to retrrain the breathing patterns
work up from the root and belly and focus on a long exhale
many with stress and fatigue hyperventilate
rememebr to include moments of sience, don't overt alk
ALL PRACTICES ABOUT COMING TO A PLACE OF ACCEPTANCE ABOUT WHERE WE ARE RIGHT NOW. HEALING IS NOT A PHYSICAL OR EMOTIONAL STATE OF BEING IN THE FUTURE, IT IS A RECOGNITION OF WHAT IT IS PRESENT NOW. AN ACCEPTANCE AND HONORING OF WHO YOUR ARE RIGHT NOW. AN OBSERVATION, A FEELING, AN EMBODIED FEELING. NOT REACHING, SEEKING. RECOGNISING THAT THERE IS NO FINAL DESTINATION.
Your space - quiet, warm, safe.
blankets, cusions, warm socks, eye mask if listening to audio.
you may find smells, music too much but it's up to you.
i like to have tea ready
keep it simple, as little fuss as possible.
can listen in bed.
guide observation of breath first.
make the guide an invitation of exploration.
using the breath is one of the most effective and quickest ways to reblance a stressed out system. whe nwe shift focus to the exhale we start to deactivate the stress response and move the system in to rest and digest/parasympathetic .
NOTE THAT. if you have been in a state of constant stress, shifting into a more relaxed state in itself can feel stressful becasue it is unfamiliar.
it can feel heavy, emotional, scary. you might cry or start thinking about things. You can even feel a little achey or painful in the body.
that bit doesn't sound too fun, so i think it's useful to know that this is not unusual and it is a aprt of the process. If you can keep returning to the practice, encouriagin the body into calm, acknowldging twhat is coming up, this state of calm starts to become a more regualr felleing. it's not so scary for the body or mind.
another thing you can do if it is feeling heavy - add some movement, a gentle sway or rocking. arms up and down. a strect or a neck roll.
ground yourself - place your hands on your body, your heart and belly. feel the ground, the space around you.
And of course, if it feels too much for you, then stop.
let the breath settle to its familiar comforatable pattern.
important never to force or pusjh
ALWAYS KEEP BREATH SMOOTH AND EVEN.
START WHERE YOU ARE .
IF EXTENDING THE EXHALE FEELS TOO MUCH, SPEND SOME TIME FOCUSING ON BREATH AWARENESS, A SIFT FACE, JAW, THROAT AND INTENTION
i recommend to do lying down or sitting with your back agains ta wall
can think of the exhale as letting o and releasing
Tip - through out the day, you can take just a few conscious rounds of breathing foucisng on the exhale.
no more than 10 - 15 minutes for a practice.
I would like to talk about why breath is important.
how breath is related to nervous system.The problems ppl with stree ME/CFS often encoutner with breath. - breathing patterns
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