Chapter 1
Safety & Regulation + Somatic Landing Practices
Stay close to practices that support safety and regulation:
Drink water throughout the day or coconut water
Gentle, low-belly breathing
Create small pockets of stillness
Minimise overstimulation (screens, conflict, heavy processing)
Eat grounding, whole foods
Be mindful with caffeine and alcohol
Remember:
Your nervous system is integrating a lot. Simplicity supports stability.
Use when you feel open, tender, activated, spacious, or uncertain:
Lower Belly Hold
Hand over lower abdomen.
Inhale softly.
Exhale longer than the inhale.
Feel your weight settle downward.
Ground Through the Spine
Feet on ground.
Notice your spine stacking: pelvis → ribs → heart → crown.
Let your system feel supported.
Pulse Awareness
Notice your internal pulse or rhythm.
Let your breath match it.
Therapeutic purpose:
These practices bring your system back into orientation and present-moment safety.
