Unlock Emotional Mastery
& Regulate Your Nervous System
Scroll down for the Free guide & recorded visualisation that will transform you relationship with your emotions
Introduction
Welcome beautiful human 👋
In this free guide and recorded breath / visualisation exercise we’ll help you unlock emotional mastery & regulate your nervous system. It’s a simple and powerful practice, yet when it’s done consistently it can be the foundation for creating emotional health and nervous system regulation in your life. We love it because it’s easy to fit into your day to day life and can be done in under 5 minutes when needed.
As we move through life we experience a range of emotions, we’ll also experience trauma of some kind. This trauma can leave us with a dysregulated nervous system that makes it harder for us to process our emotions, we can end up stuck in emotional states e.g constantly feeling stress, fear or overly activated etc. If we want to have a healthy mind, body and soul then we need to learn to process our emotions. The best state to do this in is with a regulated nervous system. At Human Work we’ve learnt that your ability to process your emotions and regulate your nervous system is a foundation for being successful in life and stepping into your potential.
A regulated nervous systems means there is harmony between the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous system.
This practice will help you:
Improve your mental, physical and spiritual health
Increase your capacity to hold space for challenging emotions within yourself and others
Heal a dysregulated nervous system over time
Create better relationships with yourself and others
Feel empowered to face life's challenges head on, with courage
Change challenging behaviours and moving into alignment
Here’s the practice:
We’re going to start by taking 5 minutes to regulate your nervous system:
Find a comfortable and present posture / position. This could be a seated meditation position or lying down.
Close your eyes.
Take a few deep breaths in any way that feels good for your body.
Start breathing 5 seconds on your inhale and 5 seconds on your exhale, cycle your breath this way until we move to the next stage of the practice
Nose breathing or in through the nose and out through the mouth
Breathing all the way into the belly and filling your diaphragm on the way
While you're breathing, start to scan your body from the crown of your head, down to your toes, you can name body parts in your head as you scan.
After around 4 minutes start to focus on feeling gravity in your body, feel the contact with your body on the floor / bed for 1 minute.
We’re now going to transition into processing your emotions:
Continue with a soft and comfortable deep breathing rhythm through the nose ideally.
Start to scan your body for sensations.
Observe by asking yourself and sensing:
What emotion am I feeling in my body? Can I name it? (there could be multiple)
How does it feel in my body? What’s the sensation?
What colour is it? What texture does it have?
Focus on breathing and feeling the sensations of the emotion, avoid going into any story about it
Acknowledge:
I’m feeling this emotion right now and I may not understand why.
Accept:
Don’t rush your way through the emotion, even if it feels difficult spend a couple of minutes really focusing on feeling the sensation and observing it.
Alchemise by asking yourself and sensing:
How does this emotion want to be met?
Finish the practice with 3 deep breaths.
As an additional layer to this practice you can then meet the emotion based on what came up, that could be:
For anger making a sound, hitting a pillow, tensing and releasing.
For joy that could be laughter or playful movement.
For sadness that could be stillness or soothing self touch.
This is a simple practice that can be used at any time. Often we suggest doing it for a couple of minutes throughout the day when you feel a strong emotion. This enables you to build your capacity for processing emotions. We see this work similar to going to the gym, regardless of your level of skill and experience. It's everyday training and consistency that increases your capacity.
Enjoy and let us know how it goes ❤️🔥