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Vagus Nerve Exercises  exercises start at 5.24

Vagus Nerve Reset To Release Trauma Stored In The Body (Polyvagal Exercises)

Rewire For Happiness  exercises start at 9.43

Vagus Nerve Massage For Stress And Anxiety Relief

Bi-lateral stimulation helps the brain to process stress.  If you go for a walk you may have experienced how this helps you get clear on a problem or how it uplifts your mood.   Let your mind be as it is while you walk. Release any goals and feel the sensations of the walk as thoughts, sensations and emotions come and go. In this process you may end up crying, getting clear on a issue or gaining a greater sense of contentment.  

Follow this with any of the exercises in this presentation that help you including the triple warmer exercise.

Neurons that fire together get wired together as neural networks in the brain.  When you saver sensations related to such things as relief, joy, accomplishment, and contentment you help to wire these as networks.  As you continue to marinate in the sensations these networks become stronger and more available.

Savoring the sensations also helps your cells to know how you want to create yourself. This bountiful meditation is best to do in the moment you are experiencing the greatest intensity of sensation you wish to grow such as joy or calm.  The key is to savor it for at least 10 seconds while you are in the experience and then bring up the activating situation and savor the sensations for at least 10 seconds prior to going to sleep and upon waking, everyday, for three weeks.  This is also an excellent meditation to do with the new neural networks established during a Wellness Coaching session. 

Slow down, feel the sensation of the support underneath you and savor the flavor and textures of your food to help your nervous system wire or use those pleasure pathways of thriving.  Stop eating when you are 70% full knowing you can always come back for more later.  If this is difficult, savor a warm 8 oz cup of your favorite tea or hot cocoa made with nut milk or a tablespoon of goat yogurt (sweeten with monk fruit or stevia).

Take the time to dry brush your body prior to your shower or bath while you send love to every part of your body.  If there is a place you find difficult to love send appreciation for what it does for you and what it communicates.  If you forget, dry off with a wash cloth moving it in the directions demonstrated by Dr Mindy Beck, ND.  Give yourself at least 7-10 minutes to do this meditation.  This can energize or relax your nervous system depending on your application and who you are.  Applying the hydrotherapy with at least 10 seconds of cool water (no more than 30 seconds) at the end of your shower is helpful.  If you like the hydrotherapy you can go back and forth from warm to cold at least 3 times.  Lastly, put a filter on your shower head so you do not expose yourself to chlorine, fluoride or other highly toxic chemicals commonly used in public water supplies.

This massage is important to promote relaxation as well as drainage.  You can do this massage any time of day.  Some have found it helps with knee or ankle discomfort or limited mobility. 

Throat and neck massage can help eyes, teeth and conditions such as lyme disease.  

Here is a lymphatic exercise you can do outside while earthing.  This 5 minute exercise with  Donna Eden helps the lymphatic system and energy levels.  

With this meditative work out the connective tissue and fascia of the body is the focus in order to promote the use of more muscles, better posture, relaxation and vitality. Miranda has more great workouts on her youtube channel.

This meditation is helpful for starting the day with greater clarity and energy.  Combine with an intention to maintain boundaries, unfold with ease and live joyfully.  It takes about 5 minutes and it is helpful to do every morning and as needed through-out the day.   Click here to view.

Individually or as a family deepen on the meanings of the the virtues (hold your cursor over the virtue to see the meaning), make cards or order virtue cards from the Virtues Project and appreciate yourself and others practicing the virtues. Think about how it fits in your life, use the words with yourself, family or colleagues and hold an event with your family or friends where your study the virtues together.  This helps to form your new energy field and the blessings you are attracting with your thoughts and words! When you are late say "I appreciate your patience" and notice the sensation of this verses "I am sorry".  When someone helps, verbalize how you appreciate the helpfulness and kindness and then savor the sensation. This usually creates sensations connected with elongation of the spine and smiles for everyone.  Savor the sensations! Take one virtue a week and deepen on it, use it in communication and then savor the effects!

Stand, sit or walk while noticing how you connect to the earth below.  Let go of what is or appears to be effort and trust your energy field to take care of that. Be with the sensations or feelings you are experiencing. Allow a space of stillness where you can witness how your body dissipates, communicates and unfolds through its' innate knowing of how to heal or just be.  

Grounding Gear

Maintaining your new holographic image requires you to create a new way of being in alignment with who you truly are. Maintaining a clutter free mind and environment assists this process.  Clearing the clutter from you home can serve as a meditation to support this.  Surround yourself with what you love and get rid of what is irritating.  

Just breathe while you feel the sensations of support underneath you.  If you can be outside feeling the earth beneath your feet this is optimal.  Locate the K1 point which is at the bottom your foot and feel the sensation of your feet connecting to the support beneath you and through out you. Notice if your breath deepens.  Rest into it for a few minutes.  End with this exercise by Donna Eden for grounding.

Box Breathing

Andrew Weil has an excellent breathing exercise to promote well-being, assist sleep, manage cravings, and reduce fight/flight. Best of all you only need to do it for 30 seconds 2x day.

Reprogram yourself for sleep with progressive muscle relaxation.  

Step 1:  Take a deep breath and hold it for a slow count of five.  As you are holding your breath, contract your toes and the muscles of your feet as tightly as you can.

Step 2:  After the count of five, exhale an immediately release all the tension in your toes and feet. 

Step 3: Take 3 slow breaths and feel the relaxation in your feet. If they still feel somewhat tense, repeat the first 2 steps one or two times. 

Step 4:   After the feet, work upward, muscle by muscle. Next up is your calves, then your thighs, followed by your hips, your abdomen and torso, your arms, and finally your head, neck, and face. It is common to need an extra cycle or two to get all of the tension out of your head and neck area. 

From the Adrenal Reset Diet by Alan Christianson, page 121.

Get "Sleep Smarter" by Shawn Stevenson from the library.  This resource is packed with supportive sleep information.  Some of his bonus materials include: Blue light apps for smart phones and lap tops.  Chilipad recommended Dr. Kelly Starrett for those that need more than a cool room temperature. Here is a Calculator for vitamin D and sun exposure, two important factors for sleep.

Blue light glasses  - This link gives you a 25% discount to shop at eyekeeper.com

https://www.sleepfoundation.org/

Petting a furry friend can trigger the release of the bonding hormone oxytocin. Marinate in the sensation of their love connection with you.  Petting their fur is calming for you both and it lowers your heart rate. If they are small enough, consider holding them on your lap while you are doing something else.  For the meditation take a few minutes to savor any sensations related to your connection.

Holding hands produces oxytocin, which makes us feel happier and more loved by our partner.  Hold hands and savor the sensation for at least 3 minutes in silence so you can just savor. This can be done sitting or while you go for a walk. This can also be a great savoring meditation with a hug. For the meditation include taking a few minutes to savor any sensations related to your connection.