In tonight's Sleep Meditation with Karissa, we are going to focus on why we sometimes get stuck in fight or flight mode, and what we can do to gently, consistently break that cycle. Your mental and physical health will benefit from it. So get comfortable, relax, and let's begin.
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[00:00:00] Hi, I'm Carissa Vacher and welcome back to Sleep Wave, a podcast where we let waves
[00:00:17] of relaxation wash over you through original sleep meditations, create it to help you fall
[00:00:22] asleep tonight.
[00:00:24] And don't worry if you don't hear the end of an episode. quick word from our sponsors who make this free content possible. There are times in life that create high levels of stress. Perhaps you've been there. Those times when you feel off-balance, have a hard time sleeping, feel like you have no appetite
[00:01:43] at all or too much of one. These times of acute stress can wreak havoc on the body. stress around it just from my phone going off as if there were an emergency. It was not an emergency. It was an audition. Do you find yourself in fight or flight anxiety over small things? If so, you're not alone. But it is a wise thing to find ways to downregulate and find grounding and calm. So, get comfortable as we go on a soothing meditation journey together to Regulating Your Stress by Billy Gill.
[00:05:41] Walter Bradford Cannon first coined the term dilute the concentration of sugar in the body fluids. Elneostasis doesn't occur by chance, but that has been a part of the human experience since the dawn of time. The emotions have co-evolved in the human brain with the same structures that help us regulate blood sugar, fluid balance, and body temperature. Our emotions are the physiological response
[00:07:01] to psychological impulses.
[00:07:04] Thoughts, in a subtle way.
[00:08:25] Breathing is one of the important ways cause the adrenal glands to release epinephrine, also called adrenaline, a hormone that produces a variety of physiological responses, all of which prepare an organism to deal with an emergency. Some emergencies come from damage to the tissues of the body, and some of them come from psychological
[00:09:41] stressors.
[00:09:43] The body doesn't make much distinction between the two types of emergencies. and carbon dioxide. Your breath is a symbol of homeostasis, the delicate balance that your body maintains to ensure its well-being. Imagine a beautiful, green forest within
[00:11:02] where every breath is a gentle breeze
[00:11:07] that sweeps through the trees. Our breath is always in communication with our environment. It is uniquely important for helping us to regulate the harmony and balance between our internal environment and our external environment. Inhale, navel rising. Exhale, navel falling. Inhale, navel rising. Exhale, navel falling.
[00:13:41] Inhale, navel rising. Trust your body to guide you back to this optimal and steady state of equilibrium. Trust your emotions to guide you as well. Breathe in.
[00:15:03] Breathe out. So So Visualize these emotions as the vibrant colors of the forest. Each has its own character and purpose. These colors are an intrinsic one of the important ways we can do this. Meditation has been shown to have an effect on the hypothalamus and the adrenal glands, reducing the secretion of the hormones that induce belly. The belly grows more and more relaxed as you surrender to the gentle rhythm of your breath. Inhale, navel rising.
[00:21:43] Exhale, navel falling. So, From time to time. Develop an awareness of your whole body from the top of your head to the whole field of awareness.
[00:28:20] Imagine your whole body enveloped in this soothing light. You are down regulating your fight or flight response. You are training your body and mind to become less reactive and excitable. This isn't suppression.
[00:29:40] Suppression would only mask the effects while the underlying effects continue undeterred. So, Let the awareness of your breath accompany you, a comforting reminder of the intricate unity within. Sleep peacefully, knowing that your body and mind are working in perfect harmony to ensure