Heart Meditation || neurosensory exercise || FACEBOOK LIVE EPISODE

The heart is where it's at. Without it, we would not be alive. It pumps our blood which carries oxygen to ALL our cells, so we live. And, yet, with trauma and persistent chronic stress it gets clamped down and closed off to feeling, sensation and more. Watch and DO what I teach in this episode to learn how to unlock this treasure that is literally in your chest.
This FACEBOOK LIVE episode was recorded in my Healthy Nervous System Revolution Community and I've uploaded it to KZbin so folks can keep practicing this essential element of self-awareness. ENJOY!
Here are some Questions/Topics I discuss in this chat:
(1:19) - Intro to Nervous System
(4:54) - Orienting
(6:27) - Space in chest
(8:01) - Noticing Breathing
(9:23) - Listening internally
(11:01) - Relaxing the facial tension
(11:51) - Noticing the Sternum from inside
(15:21) - Mediastinum and its support
(19:09) - Neck and Face
(20:42) - Intentional Touching
(21:48) - Tingling feeling
(22:11) - Supportive tissue into stomach and hips
(24:25) - Attention to Heart space
(25:50) - Feeling the support
(27:03) - Safety and connection of the internal body
(28:12) - Connection while attention on heart
(30:58) - Interconnectedness within body and connection outwards
(33:00) - Heart Essence
(33:43) - Dual qualities of the Heart
(35:54) - Feelings while doing this meditation
(36:41) - Importance of listening to the body
(38:02) - Feeling the sensations
Resources I Mention during this Vlog:
► Facebook Community, Healthy Nervous System Revolution
/ nervoussystem
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Thank you for being here!
1. Leave a comment and let me know how this video impacted you. Feel free to leave a question (my team answers them each week!)
2. To get more nervous system health resources, plus learn more about me and my credentials, plus the many ways you can work with me at the practical level, head to my website: irenelyon.com
3. Follow me on social here:
Instagram: / irenelyon
Facebook: / lyonirene
LinkedIn: / irenelyon
SoundCloud: / irenelyon
4. GOT QUESTIONS? Send an email to: [e-mail]
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Please know that…
The statements on this KZbin channel or in videos are simply opinion. Content presented or posted on this channel is not a substitute for professional medical advice, diagnosis, or treatment or a professional therapeutic relationship. Content presented or posted is intended to provide general health information for educational purposes only and you should contact the appropriate healthcare professional before relying on any such information.
My website is a wealth of free resources and information on how to start this work, so here it is one more time: irenelyon.com

[@rosemarielester5730]

Irene, I was very surprised to hear you say that this area, this "love muscle" can hold dual qualities, paradoxical emotions--love and connection AND sadness and grief. While attending a 3 -yr energy medicine school and working with the heart chakra, our instructor asked us what the felt emotion is when the heart chakra opens. Everyone was saying "love, joy, peace". He said "No--it's a sense of bitter-sweetness" and it isn't open or closed, it is in constant flow, opening and closing. You are the only other teacher that has echoed this awareness for me. Thank you.

[@teamlyon3109]

So awesome that (a few) others are recognizing this! Thanks for sharing this Rosemarie. A very important point. Nicole - Team Lyon

[@ritaevergreen7234]

This makes sense because when I did it I felt the sadness and then peace so that would explain the constant flowing of different emotions

[@erstwhile3793]

Yes, this is my experience of the heart, as well. A bitter-sweet emotion that has no name I am aware of in the English language. The bitter and sweet exist both as one, and in synchrony. The living quality of the heart is this synchrony of both….with only bitter or only sweet, there is no flow, no movement, and therefore no life.

[@thesunshineblissproject]

My heart is opening and I am experiencing a lot of grief and sadness along with moments of love

[@ice.immortal]

After a night full of fear and nightmares I woke up in an anxiety attack. This meditation was the first thing I did after waking up. It filled me with safety and warmth. There were tears. All the constriction and pain dissolved and my system calmed down beautifully. Thank you 🙏🏻💜

[@dawnwilliams9524]

Thank you so much for helping me to connect to myself after decades of trauma.

[@carolynlong8281]

❤❤❤❤

[@livelymindartstudio4244]

❤❤❤

[@Lindaheal]

I was surprised to find myself connecting with a part of myself that had been disturbed during extensive parathyroid surgery 44 years ago. Looking for obvious tumors, they searched from under my jaw down to the upper parts of my chest, removing several parathyroid glands, and taking samples from my thymus and thyroid glands as well. Connecring with my mediasteinum, I became aware of it feeling disordered all these years. By bringing my attention and presence to it, I could feel a very subtle realignment taking place that was a great relief to feel. I felt guided to shift the placement of my hands several times, moving to different areas of my neck or chest. It felt very comforting and soothing to experience this, and left me with a feeling of having such vital parts of my being supported in a whole new way. I feel a deep sense of peacefulness that is a real blessing. Thank you, Irene for the gift of your work.

[@michaelsingh5053]

I feel like falling asleep in your arms, I feel a strong connection to mother nature, it is calming, peaceful, restful and spiritual.

[@perlamargarita8040]

I have severe asthma which has resulted in COPD. This was almost completely focused on my lungs by them. They cried out as I touched my chest and back. They wept and asked me to weep for their suffering. I felt their continual struggle against allergens and the shock of the brutal medicines used to force them open. My heart warmed but it was almost exclusively an exercise in compassion, support and empathy for the struggle these delicate butterfly tissues have endured for 57 years. The whole area now is relaxed and warm and I feel such relief of the tension I carry there. Thank you so much. I will visit with them often and support and comfort them and thank them for what they do for me at cost of great suffering for them. Thank you very much.

[@IreneLyon]

Thank you so much for sharing that experience! Wow! It's so wonderful to hear that you felt the relief of the tension you carried there. If you need some more resources, here's a few other Neurosensory Exercises :) kzbin.info/aero/PL_tIcR-r0CU5Xss_Mq1buU-tWdYVQksjI And if you want some more insight on healing trauma and the nervous system check out the Healing Trauma Series that just came out! irenelyon.com/healing-trauma-youtube I hope the videos/lessons continue to provide that relief. Wishing you ease in your journey. Nicole - Team Lyon Moderator

[@auburnsunlight]

This video has so far helped me in the depths of a panick attack AND an epileptic aura. Thank you, Irene. Thank you.

[@jillfeng6286]

hi Irene, I wanted to say thank you. For the first time since my therapy started 4 years ago, I felt an organic compassion for the suffering I've been through arise, after listening to my body and feeling the heavy stone in my lower abdomen (which is emotion that I do not feel, b/c my body thinks I don't have the capacity to handle it yet). I'm on day 6 of your 21-day course and it's already been so powerful.

[@helensid6670]

4:54 heart meditation

[@KayElGee_]

Such a visceral experience... hot waves of tears in some parts, but deeply content and loving at the same time. Thank you for sharing this Irene. I have 'meditated' in many different ways and in many different contexts, but this was decidedly unique in the way I connected to the internal structure and the 'roles' that my body carries out. It was like being introduced to an old friend that i have ignored for far too long.

[@IreneLyon]

Hi Kristin, I am Crystal a member of Irene Lyon's support team. We were wondering if we could use your comment as a part of a newsletter that Irene is sending out regarding this Heart Meditation. We could use your comment anonymously or credit it to you, if you are comfortable with that. If you would rather us not use your comment, that is fine too, we just wanted your permission to use your words as they really resonated with Irene and she is grateful for your comments. Please feel free to contact us at [e-mail]. Thanks so much, Crystal

[@valeriemorgan2470]

Love, connection, and vitality. Thank you for sharing this ❤

[@perlamargarita8040]

Revisited this exercise, this morning because energy healing in my chakras is happening. Especially heart. Been a 50 year struggle to survive heartache. I was moved to do this exercise and felt extreme tenderness all over the sternum and I rubbed them gently. Waves of child for down my body. But as I visualized my actual heart in the supportive sheath the aching in that area released and flowed down my arms and legs. I felt incredible stress in this area, terribly pressured and harassed. It began to release and my heart relaxed and tested into the media stinem and all the stress dissolved and the whole area relaxed up through my shoulders and neck and down into my abdomen. It was what I needed this morn.

[@IreneLyon]

It can be amazing what we hold onto in our "hearts". So glad to hear this was just what you needed at that moment :) Nicole - Team Lyon Moderator

[@anavega5423]

Thank you! it was great to feel this space! soft and smoothie

[@elvitanatassa7707]

I just found your work since last March, and did your 21 days nervous system tune-up. My progress has been slow but I feel better slowly and gently. I understand nervous system healing takes time and patience.

[@evegelencser4008]

Thank you 🙏 I practice meditation so was able to connect with the imagery. I felt this deep relaxation, warmth and connection...❤ No discomfort on this occasion and I will continue to practice this X

[@Be1More]

best description of body that i've heard

[@j.p.blackcoyote]

Thank you so much for this, dear Irene...

[@bonniebrand6234]

Felt love and it moved me to tears

[@celial.9425]

I took a screenshot of this video a while ago to remind myself of watching it and I came across the picture today in my library. It felt like the right time to do the meditation. It was very interesting to experience, I felt reconnected to a part of me, I felt sad and grateful and I cried nearly the whole time. Irene’s work has brought so much change to my daily life. I’m very grateful. I can’t recommend enough her ressources.

[@cecischaeffer2669]

I’m am so grateful to have found you. This video boggles my mind because I had a heart attack. But it was NOT an artery blockage..it was heart attack called a Takosubo Cardiomyothy, which is an “acute stressed induced” heart attack, triggered by extreme emotional or physical stress. Here we are in 2023, and I’m just now learning how my past traumatic trauma abuse and this heart attack in 2017 is connected. I am in tears as I’m beginning to get in touch with my body that I have betrayed for decades. Thank you from the bottom of my “heart”! 🫶🏼

[@cecischaeffer2669]

I can’t believe how fearful I am looking into and inside my body.

[@stormvogelcoaching]

Wow this was so powerful, I felt really down and depressed before I started and when I tuned in to this tissue and the heart some tears came up but really spontaneously and there was no story connected to them, and I felt so much love - really beautiful experience.. my chest was really tight and contricted before and during and after it opened up and I feel much lighter.. this has shifted my whole day thank you 💜💜💜

[@LBos-rl6it]

Love muscle! Love it! Powerful exercise, Irene. Thank you for all you do, Irene! ❤❤❤❤❤❤

[@margieludingtonmurray8478]

I have just ran into you and so grateful. I have been suffering with sciatica and back pain for six months. Just recently found out about TMS and the tension that have been carrying for years. This process will be very helpful to me.

[@IreneLyon]

So happy you found this work too Margie! I hope it provides some answers :) Nicole - Team Lyon Moderator

[@ninosokhashvili4431]

Irene, just THANK YOU! Please, do more of this kind of guided exercises. Love from Georgia(the country) 🇬🇪❤

[@teamlyon3109]

Hi Nino, So wonderful that Irene's content is being enjoyed in Georgia!!! If you haven't already, check out this playlist as it's where you'll find any of Irene's Neurosensory Exercises. - kzbin.info/aero/PL_tIcR-r0CU5Xss_Mq1buU-tWdYVQksjI If you're looking for more I would suggest checking out her 21 Day Tune-Up :) - irenelyon.com/tuneup I hope the explorations lead to insights! Nicole - Team Lyon

[@phyllisboyle1162]

I need this desperately!! Thank you

[@jknell5031]

OMG, i have been afraid of my heart since I saw my gramma have a heart attack when i was 4yrs old. I'm 76 now. After a couple minutes touching my heart I began crying and happily so because I sensed this was a relieving so much of the past, Thank you Irene.

[@stimi85]

That was lovey,thank you 🙌🏼 I also inhabited the area and not visualised , deep connection….

[@jcarlos7034]

Thank you💛

[@tricia-hj8bd]

Thank you. This really helped. I don't feel my heart space is where I feel love, humanity, gratitude or a connection. This area is where my terror, warnings and panic comes from. Thanks for the idea of transforming my heart space from being a warning system to a comforting feeling.

[@teamlyon3109]

Hey Tricia, Nicole here from Team Lyon. You're not alone in feeling terror, warning and panic in the heart area! Thanks for sharing that. So glad that this exploration was helpful :)

[@mariab.8393]

Great practise. I wish it was also available without all repeated explanation. Once you have heared it, you can start at 15:00 minutes or at 25:30 untill 33:00

[@nea1247]

Thank You Irene. This was the most beautiful thing I have experienced in a while. I felt like some suppressed sadness was bubbling out, also a sensation of disconnection towards my loved ones and mostly myself. At the end of this meditation I felt some sort of a peace and got answers to questions which have bothered me lately. Also felt a huge wave of gratitude towards my internal system for supporting me in these times of facing major adversities. I'm sending you love and positivity to your way, thank you for sharing this knowledge of nervous system dysregulation and giving us hope in regulating the system back to it's nature ❤ p.s. Your channel and facebook group has given me more answers in short period of time than years of research (online and from books). Keep up with your great work, you have no idea how many souls you are helping around the world. Greetings all the way from Finland.

[@teamlyon3109]

Hi Nea, Seth here from Team Lyon. Thanks so much for watching and for your lovely comments.

[@Rebbelalita64]

Hi Irene ❤ Thank you for a real new experience. So much to learn from you..I felt peace in the end. looking forward to learn more🙏

[@IreneLyon]

Thanks for being here and doing your work! If you're looking for more learning, there's a new series coming out. First video is out tomorrow! irenelyon.com/healing-trauma-youtube Lots of information to take in and learning to explore! Nicole - Team Lyon Moderator

[@lonniecoyne454]

This absolutely blew my emotional senses of my insight.

[@teamlyon3109]

Hey Lonnie Coyne, Seth here from team Lyon. Thanks for sharing!

[@lonniecoyne454]

@@teamlyon3109 You are welcome. I'm learning to take care of me. Grateful for your video.

[@melissavondall9275]

❤❤❤ i cried ..felt sadness and grief then laughed and happy. Lol... i felt love and then grief and sad then laughed again a few times...lol. i miss my heart and we missed each other. My heart is happy I've acknowledged it again. It was sad we've been disconnected, for so long its been a one way street until now and then happiness to be acknowledged once more. 😊🥲♥️

[@wackywaver]

Hi Irene. When I did this exercise I noticed moments of warmth and love, I think my body felt grateful that I was acknowledging it and it's awesomeness. When you said to connect to other people's heart space, I wanted to imagine the people I love inside my mediastinum as if I was protecting them, but I noticed certain people when I tried to imagine them coming into my body caused little surges of fear (unfortunately the main person I feared letting in was my partner, who has hurt me and caused me not to trust him completely!)

[@IreneLyon]

Thanks for sharing this. It really is so fascinating how when we give ourselves the opportunity to be with ourselves in this way, the insight we gain can be pretty shocking and insightful! Nicole - Team Lyon Moderator

[@ThomiBMcIntyre]

I have always wondered about the glistening substance when I harvest rabbits, and this is what it is. Amazing. Sorry if that’s upsetting to anyone ❤

[@ShaliniSingh-tv2dt]

It was very relaxing

[@IreneLyon]

Super. Thanks for trying. Be sure to take part in my Healing Trauma training that started today: irenelyon.com/healingtraumaseries Irene. :)

[@imaginaryemily]

So helpful. Thank you for sharing these videos Irene Lyon! As I'm sure you know, this is life-changing for those of us who have been avoiding connecting to the heart area for fear of feeling. Because of this community, I'm becoming less afraid of my internal sensations and giving myself permission to feel whatever arises. I'll definitely be looking for a SE practitioner when I'm able to. Blessings!

[@IreneLyon]

This is so wonderful to read Emily! I hope you've had luck finding an SE practitioner to work with. And that your awareness of your internal sensations and the permission to feel what arises has given you great insight. ✨ Nicole - Team Lyon Moderator

[@_suse_]

I felt internal sensations I've never felt before, and I've been exploring my innards for 30 years. Wow. Thank you. So beautiful. I shall be back again, soon.

[@IreneLyon]

Hey Suse, Seth here with Team Lyon. That's awesome! Thanks so much for sharing. Be sure to check out the other sample neurosensory exercises on her playlist, and there are a few free samplers on her website as well. Also, if you feel like going deeper with this work, SmartBody SmartMind, our 12 week intensive that we run once a year, is open for registration now. Thanks being an innards explorer :) Neurosensory exercise Playlist - kzbin.info/aero/PL_tIcR-r0CU5Xss_Mq1buU-tWdYVQksjI Free Resources - irenelyon.com/free-resources-2/ SmartBody SmartMind - smartbodysmartmind.com/

[@_suse_]

@@IreneLyon Seth, thanks so much. I'm so grateful for Irene and her work. I can't afford to do the course at this time, which is why I am just SO GRATEFUL for all the resources Irene provides for free. Hope to do it one day though 🙏

[@IreneLyon]

@@_suse_ , Jen here from Team Lyon. It's great to hear that you're learning so much from Irene's free resources! She offers a lot. I also wanted to make sure you're aware that Irene offers monthly Drop In classes. They are $19 USD per class and you get the recording to review and practice at any time. It's a great way to experience Irene teaching live, learn more about this nervous system work, and spend time in a healing field. I'll share a link in case you want to learn more. Drop In classes - irenelyon.com/drop-in-class-1

[@gonnabapro]

I had a hard time connecting with my heart and staying focused. Last time I did this though I felt safe.

[@sashaparks6710]

I felt wonderful during the meditation and then felt very restricted and blocked after. I will try this more regularly to see if it helps release for longer ❤️ thank you for these videos

[@IreneLyon]

Sasha Parks, Jen here from Team Lyon. Great to hear you felt wonderful during the meditation. The experience you felt after may have been a clue to do less. As you continue to practice, you might experiment with this and see what you notice. And if you enjoyed this practice, you might enjoy Irene's Drop In classes too as it's an opportunity to experience her teaching live. Here's a link in case you want to learn more: irenelyon.com/drop-in-class-1

[@danielraypickrel4316]

Will return

[@ingridferg9779]

Why do I fall asleep on every video?

[@IreneLyon]

Hi Ingrid, Seth here with Team Lyon. Likely this is your system going into freeze as a protective response, which is not uncommon, even from just the education. The next time you watch I'll encourage you to try something - watch until the first moment you begin to feel sleepy, then STOP. get up, walk around, do something else, and come back later. Repeat.

[@mariliansantilli7756]

💐🤗💖🙏🎵💐💐💐💐💐

[@horgecondaliza6644]

I'd love an exercise like this for the gut. I'm assuming that would be on the 12 week course?

[@IreneLyon]

You got it :) In the 12 week program there are lessons that work with the gut, kidneys, diaphragms, joints and much more! Nicole - Team Lyon Moderator

[@horgecondaliza6644]

@@IreneLyon awesome!!

[@somaticyogamovementwithkai9277]

thank you Irene, such a graspable description you gave. I was confused though because other sources say the mediastinum does not include the lungs which are seperated by the pleura?? maybe various modalities view this area differently?

[@teamlyon3109]

Hi there Kai, Seth here with Team Lyon. Yes, you're correct, the mediastinum does not technically include the lungs. I haven't listened to this whole video for years, so I'm not sure what you're referring to - could you share the timestamp? It's possible Irene was referring to the close relationship the lungs have with the mediastinum, as the motion of diaphragm dropping and lungs expanding with breath has an interplay with the walls of the mediastinum and the heart.

[@LilMsLorelei]

Irene says in the video that the mediastinum wraps around the lungs. I think that’s what the commenter is asking the question about.

[@AA-xm9vz]

hi Irene this is great! is there anyway you could sort of narrow it down to a shorter guided meditation? thank you!!!

[@IreneLyon]

There is the possibility of that happening ;) There's also the option, if you feel able, to see if you can take bits of this exercise and practice it in little windows on your own :) Nicole - Team Lyon Moderator

[@ericaswainson1405]

Do you think you could do a shorter version of this exercise? Thank you

[@IreneLyon]

There is the possibility of that happening Erica ;) There's also the option, if you feel able, to see if you can take bits of this exercise and practice it in little windows on your own :) Nicole - Team Lyon Moderator

[@maricarmenarmenta9146]

Hi Irene , Im really Interested in the topics you talk about. Do you have recommandations for healing anxiety? I have watched two of your vidéos about it. Is there something else i should know? Thank you!

[@teamlyon3109]

Hi Maricarmen Armenta, Jen here from Irene's Team. Once people are ready to start doing the work to grow regulation and heal, they often join one of Irene's programs. The 21 Day Nervous System Tune Up is where many people start as you can start at any time and do it at your pace. I"ll link to it here. I'll also link to one of Irene's online resources related to anxiety - if you haven't seen it yet I'd encourage you to check it out. It's a popular one. 21daytuneup.com kzbin.info/www/bejne/ZnqmpJWOiqh-o68

[@maricarmenarmenta9146]

Ive done this a couple of times, but this time happened the dual qualities you were talking about. I felt frustration and overwhelm. But i felt something conforting in listening my heartbeat. I did the excercise with a special yoga pillow that helps with posture to ‘open your heart” so maybe that made the excercise more intense. Is this excercise good for anxiety?

[@teamlyon3109]

Hi Maricarmen, Seth here here from Team Lyon. Each individual is unique, but yes it can be good for anxiety. Given the dual nature it might be possible to simultaneously feel the anxiety, but also connect to some kind of sense of calmness, or resource. One exercise that is almost always good for anxiety is this one... kzbin.info/www/bejne/ZnqmpJWOiqh-o68

[@kingtahaa1125]

Irene , please make it simple and precise, love u please

[@IreneLyon]

These topics are so big! And sometimes simple and precise is hard to do. But we try our best. Hopefully you got something out of it that you could relate to! :) Thanks for your comment. Nicole - Team Lyon Moderator

[@stellarzenreiki2884]

I had some softening in my body and my breathing became gradually deeper and slower, but my heart space felt sick and cold and I had pain in my chest cavity.

[@teamlyon3109]

Hi Stellar Zen Reiki, Jen here from Team Lyon. It sounds like you may have tapped into some freeze in your chest cavity. If you do this again, you might pause before you get to this point and do something like Irene teaches in the resources I'll link to below. 4 Steps to Calm Overwhelm… - irenelyon.com/4-steps-to-calm-overwhelm/ DIY: Anxiety Anxiety Medicine - kzbin.info/www/bejne/ZnqmpJWOiqh-o68

[@stellarzenreiki2884]

@@teamlyon3109 thank you!!

[@callmekells802]

Hi Irene. I was wondering if it’s normal that ever since I enetered the freeze state, almost 2 years ago, that I can’t feel my heartbeat? I cannot sense where my heart is in my body because I don’t feel my heart beat. Almost like my heart beat is so faint that it doesn’t beat through my chest, or maybe because there’s so much pain over my chest that I can’t feel it. Is that normal to not feel it?

[@IreneLyon]

Hi Kelly, There are many reasons why might not be able to feel your heart beat. Freeze is one of them. Do you remember feeling it in the past? What ARE you able to feel? ie touch on your skin, certain parts you can feel more than others etc. I would suggest checking out the 7 Steps to De-stress if you haven't already and see if that helps. irenelyon.com/7-steps-opt-in-IL This video series might give you insight too - irenelyon.com/healing-trauma-youtube Also, I suggest checking in with a doctor in case they have some wise words to share. Freeze is a tricky one! But coming out of it is possible. Wishing you ease in your process, Nicole - Team Lyon Moderator

[@KIMandROSS]

What if our physical sensations are so overwhelming that they scare us enormously? Like severe debilitating fatigue & exhaustion, shortness of breath, chest pain with pounding irregular heart, heaviness that’s too much to bear... paying attention often brings panic and sets of emergency signals in the brain. What is your recommendation for that? Thank you!

[@taragunn9400]

Sorry to see you didn’t get a reply. Just saying I relate! I am doing some resourcing/grounding work with a practitioner and we don’t start with the body as that direct focus stresses me out. (I also have palpitations) I am working towards finding other quite distant parts of my body to connect to though- like toes. I think we can get there- but must go super slow! I’ve also found humming calms the heart for me and I do EFT/tapping but purposely kept it very light- using the phrase ‘my silly lil heart, playing it’s silly tricks’. That works as a very gentle approach as it’s acknowledged but not going into fear, if that makes sense.

[@lopezramirezreneevaleria7504]

Irene, I started feeling a little bit anxious

[@0425dag]

Hi! I think I might need a little help to understand what’s going on to be able to follow. Is itva description of the inner body or just imagineative? What is the meaning of this wision? Is it supposed to create a sense of safety inside ourselves on a physical level? I was so occupied by theese wiestions that I could not really follow. 🙄

[@teamlyon3109]

Hi 0425dag, Jen here from Irene's team. Great questions. As far as the experience of the inner body, sometimes we are imagining we can feel something, other times we may actually be feeling the structure. For example, Irene teaches people how to work with their kidney-adrenal interface in her SmartBody SmartMind program. Many people imagine they can feel this area for quite a while before they are actually able to sense it from the inside. Also, some areas of the body are easier to sense than others for many of us. Do what's accessible to you and know that your intention is what make a big difference and awareness will grow with time and practice. Yes, in general many of these practices, including this one, are designed to help to grow both a sense of safety inside ourselves and also our ability to sense ourselves on the side (something called interception). As we sense into ourselves, often we create the space for our nervous system (and our body) to talk to us. Sensations, emotions, movements, images, etc. may arise, or we may feel little. It's all welcome and can differ from day to day.

[@felipegoncalves5339]

Why am i so scared to do this exercise? I'm in this fight/flight/freeze response since 6yo. I never felt safe in my life. Always in this hyper vigilant mode, looking for a trap, and when i find this trap, i freeze. This meditation and the 15min neurosensory exercise can help me to build this "inner safety" to allow my nervous system process all this shit inside me? ps: The environment I live in is amazing, peaceful and supportive, and yet I'm frozen. ps2: English isn't my first language

[@teamlyon3109]

Hi Felipe, Start here for sure. And I invite you to be curious about the fear that's showing up. It may be that this might be a good fit for you as it might bring on more activation. Or it might be that by exploring this feeling of being scared that something might come out of that. Here's another resource that you might find helpful... irenelyon.com/4-steps-to-beat-inner-resistance/ Nicole - Team Lyon

[@fionas1785]

I disconnected when there was reference to cellophane. It felt like tight plastic suffocating my body. I tried to imagine it was something else but struggled. I'll try to do unguided and see if that helps.

[@teamlyon3109]

Hey Fiona, Seth here from Team Lyon. Sure, that makes sense! As so often we use cellophane to wrap stuff up tightly. so while it is a pretty accurate descriptor for the thickness and pliability of the mediastinum, it sounds like another image would be better for you - maybe something like gossamer thin silk?

[@lilyl5492]

I had a similar response, and it felt like a long time before the 'tight' anatomical wrapping was described as positive, helpful, buoyant and protective.

[@akapatience5571]

I wasn't expecting to get grossed out 🤢 I don't do Anatomy Physiology well.

[@kimc3426]

same! knots and clench in my stomach at the thought of blood and tissue.

[@anthonyiuculano6002]

I feel very numb doing this, and was trying to work through the memories of traumatic events as I was doing these exercises as I wondered if they'd be easier to process while doing this here. Is it normal for me to be feeling this very numb sensation? What should I do (or not) to get over it (or not )? I have quite a few sources of very major stress in my life (namely chronic emotional and narcissitic abuse) and am often in a very traumatized or freeze state. Also, will doing this help me release trauma naturally or make me feel less numb from it with time? Thanks...

[@IreneLyon]

Hi Anthony. It's great you're here investigating what is possible to help you work with your trauma. Sometimes it's important to build a solid foundation before diving in and trying to release all the trauma. My suggestion with this exercise is to go at it without trying to work through the memories and see what it would be like to just start to pay attention to the area and your experience. The numbness can be a number of different things from freeze to it all being too much for your system to feel into. So bit by bit. Explore. Find support (whether that's feeling your own support or that of someone else) and continue to be curious and investigate. Wishing you greater capacity in your journey. Nicole - Team Lyon Moderator

[@kingtahaa1125]

Good. ,how many times in a day we have to do it ?

[@IreneLyon]

As mentioned earlier, play with less. Often it can help with more :)

[@EmilyPorter]

Was surprised at how much hate I felt in my heart. I couldn't think of ANYONE i knew that I felt love for when it came to that part of the exercise. Trees and the forest was my first go to. Then when expanded to the whole world I was able to choose someone famous I felt sorry for currently.

[@KIMandROSS]

What if our physical sensations are so overwhelming that they scare us enormously? Like severe debilitating fatigue & exhaustion, shortness of breath, chest pain with pounding irregular heart, heaviness that’s too much to bear... paying attention often brings panic and sets off emergency alarm signals in the brain because it’s so unbearable. What is your recommendation for that? Thank you!

[@teamlyon3109]

Hi KIM and ROSS. One key to addressing that is titrating your experience. Titration is a term from organic chemistry, which refers to adding one drop at a time of a substance into another substance. One drop at a time until a change occurs. So this is an important approach for working internally when it gets overwhelming - one bit at a time. When it starts to feel overwhelming, STOP. Come back later. The other thing that is needed is education - so you understand what is happening in you, and practical neurosensory tools that give you more options for how to work with what you are experiencing internally. I recommend checking out Irene's 21 Day Tuneup, which will give you both of these things! 21daytuneup.com/

[@KIMandROSS]

@@teamlyon3109 thank you so so much. I have my first session with a practitioner this evening ❤️ And will make use of all the online tools for working on myself too 🙏🏻 Much appreciated

[@HemiBrat]

👋 Hey Irene! Is this cellophane sheath fascia?

[@sethlyon4064]

Hi Bellyina, Seth here with Team Lyon. Yes it is!

[@HemiBrat]

@@sethlyon4064 Thanks Seth! 😊

[@thewholedamnflame7131]

Couldn't grasp this at all. Will try again in a couple months. 🤷‍♀️

[@IreneLyon]

It can be tricky for sure. You might resonate more with the '7 steps to de-stress' irenelyon.com/7-steps-opt-in-IL Or here are some other Sample Exercises :) kzbin.info/aero/PL_tIcR-r0CU5Xss_Mq1buU-tWdYVQksjI Nicole - Team Lyon Moderator

[@kingtahaa1125]

Just don’t watch it just , listening it . It makes you calm

[@gingerschultz3258]

I’m 15 minutes into the video and feeling into the inside of my body is hard for me. It gives me anxiety to be inside my organ area.

[@shelbymachado8712]

I wish I could find quality exercises that weren't so focused on visualization considering there are a fair number of people with trauma who struggle to access that as a tool. My visualization ability is not capable of keeping up with this exercise in the slightest.

[@teamlyon3109]

Hi Shelby Machado, Jen here from Team Lyon. Have you tried looking at an image while you listen to the practice? It can often help where visualizing doesn't work for someone. There are many anatomy apps that have good images, and you can also often find pretty good ones by doing an internet search.

[@kreskaaaa]

I just felt huge huge huge huge pain. It is so hard. I feel lost

[@IreneLyon]

Hello, Sophia from Team Lyon here. As we're not able to consult or assess symptoms in this comment section, I would encourage you to check out Irene's abundant free resources, including a free mini training irenelyon.com/free-resources-2/

[@merishormeri57]

hi, I want an answer from Irene's team.I need answers to my situation.I suffered a panic attack 1 year ago while standing and I got scared and I told myself that I should sit down or else I will continue to be in panic attack.After this event, every time I was standing or walking I would experience fear and heart palpitations , mild panic attack.3 weeks ago I had another panic attack in the bathtub and due to my existent condition of having panic attack while walking and not being able to heal it I got scared and started to be afraid of having another panic attack.And since then I experience fear of fear...and it's not stopping...I am in continuous flight and fight...very stressed, the fear is eating me inside out.Please give me some guidance.I feel I am dying slowly ...

[@teamlyon3109]

Hi Merishor Meri, Jen here from Team Lyon. It sounds like you have a lot of awareness about what's happening. As you describe, when the nervous system is in a heightended state of fight or flight it can feel very intense AND this really can change. I encourage you to turn towards anything or anyone that helps you to feel even the tiniest bit less scared. When the nervous system is in a prolonged state of high activation, it's often most supportive to introduce change slowly. Know that these micro changes really do add up to big changes over time. Ultimately what can make the biggest difference over time is learning how to work with your nervous system to grow nervous system capacity and regulation. Irene teaches people how to do this in her online course and program, The 21 Day Nervous System Tune Up and SmartBody SmartMind. I'll link to the "Tune Up" here in case you'd like to learn more. When we're in a very high state of activation such as that which you describe, it can also be helpful to get some 1-1 support from a nervous system practitioner who's trained in working with the nervous system as well as to see a Dr. just to rule out hormonal imbalances and other potential medical causes. I'll also link to a few of Irene's resources that might be supportive. Hope something in here is helpful Merishor. 21daytuneup.com irenelyon.com/4-steps-to-calm-overwhelm/ irenelyon.com/2017/08/23/us-heal-must-willing-not-fear-fear/

[@kathyd8206]

This was very difficult to conjure up the courage to view this. I truly can’t attune to this structure. It feels like an empty concrete block. Very disturbing to not feel my beautiful self. I have been in low dorsal for so long. I gather the more I attune in to this the more probable it may open/soften/be tangible to feel? I want to connect to my body so very much. I miss me. If you could provide feedback, that would be greatly appreciated.

[@IreneLyon]

Hi Kathy, Seth here with team Lyon. Yes, just keep showing up for yourself. If you've been living in a lot of freeze for a long time, and feel quite numb to yourself, then it can take a lot of patience and persistence to bring the system back online. Just keep doing it! It might be helpful to use your own touch, along with internal awareness, if you aren't already doing that. Touching the area you are working with with an intention of kindness and care, and then meeting that place of contact from the inside with your awareness can be powerful when it comes to waking up the system. Also, if you haven't done so already, consider joining one of Irene's online programs! They are full of ways to explore and connect to yourself and have quite supportive communities as well. irenelyon.com/programs/

[@wgsscounsellor3078]

is it unusual to find yourself yawning a lot when you do this exercise?

[@IreneLyon]

Here are a few things that could be happening when yawning shows up when doing this (or many ns related exercises.) • It could be that your body is settling in a way where your parasympathetic nervous system (specifically the dorsal vagal part that's responsible for resting/digesting) is coming "on". • It could be that you are shifting into a bit of freeze and dissociating. (Notice if it's hard to pay attention as well? Or just yawns) • It could be that you're just tired and by slowing down and taking the time to do the exercise is also the opportunity for your system to be like "oh! We're slowing down!? Great! I'm tired!" ;) Hope that helps! Nicole - Team Lyon Moderator

[@zaireenabdulrahman9900]

which time is the exercise. too long to watch.

[@teamlyon3109]

Hi Ayeen. Seth here from Team Lyon. The instruction for the exercise starts at 4:06. kzbin.info/www/bejne/Y6GZYYh_nK6YY6s

[@sissiloveable14]

I feel so much pain in this aera

[@teamlyon3109]

sissi Loveable, that's not uncommon. Go gently and if you do it again, you might just try doing a few minutes and pausing to notice what happens. - Jen from Team Lyon

[@sissiloveable14]

@@teamlyon3109 thank you so much. I will try that. I posted under another video that the pain is located at the back. And I was wondering why just there? Is this the vagal nerve?

[@teamlyon3109]

Hi@@sissiloveable14, I'll link to an image of the vagus nerve so you can see where it travels. Pain at the back of the heart could be related to a number of things. For example, it's a common place to hold (muscular) tension when we've experienced shocks to the heart in our lives. It can also be related to a postural / structural pattern, among other things. Sometimes we need structural support for these pain and tension patterns, and often they soften and shift as we do the work to grow nervous system regulation.

[@sissiloveable14]

@@teamlyon3109 thank you so much for the answer

[@dank5770]

( as wife typing) Thought I could do this video but was not ready for this triggered feelings of being ripped open even though I have not had sx. I think it was all the vivisection I had to do after being raped in college. Also hands on throat not a good fit right now. Will try exercise at another time. Doing 21 Day course right now ... titration concept is good.

[@teamlyon3109]

Yes to titration! And it's so great that you were able to recognize that this wasn't supportive to you. 💪🏼 I hope the 21 Day Tune-Up is providing you with support and insight. Nicole - Team Lyon

[@awakenedsoul]

You are so beautiful

[@kingtahaa1125]

It’s hard

[@kingtahaa1125]

Could I see first picture of inside the body and than meditate.?

[@IreneLyon]

@@kingtahaa1125 I hear you! It can be an advanced practice, and challenging when we're in survival mode. Explore what might make it easier and know you can always do little bits of the exercise. How could you explore what feels doable? Nicole - Team Lyon Moderator

[@noramuller6334]

i feel nothing