booklet: caring for your NERVOUS SYSTEM as a sensitive being

Your nervous system is a complex web of neural pathways that connect your brain, spinal cord and nerves with every cell in your body. A resilient nervous system supports you in feeling balanced and calm through times of stress and strain. It acts as a protective shield and informs all of your bodily functions. Shocking or traumatic events from the past or present sometimes push your nervous system outside of its ability to self-regulate. This feels like being in a state of flight, fight or freeze for an extended period of time. This is especially true for sensitive and highly sensitive people who are more easily overwhelmed by sensory, emotional or social stimuli. It’s also true that when you are experiencing a growth period of expansion your nervous system may feel destabilized as increased vital force is streaming through your etheric body. This energy may feel overstimulating in your system.

15 PRACTICES i reccomend to regulate:

Ideally you will commit to at least 10 of these daily

1 - CONNECTING WITH THE NATURAL WORLD

Forest bathing, observing nature, looking deeply into a flower, studying the bees, walking barefoot at the sea, listening to the birds.

2 - BREATH

Slow, long deep breathing from the diaphragm, to support moving and expressing our emotions. We often have a tendency to hold our breath during periods of stress. The practice of alternate nostril breathing is wonderful and suggested before meditation.

3 - MEDITATION

I recommend the practice of TRANSCENDENTAL MEDITATION for 20-minutes 2 x day.

4 - WATER

Drinking fresh, living spring water is ideal. At my home & healing studio I order ALIVE WATER delivered in 2.5 G glass jugs. Use Discount Code: MH15 for 15% off - available in California, Oregon, New York, New Jersey, Texas, Florida.

5 - SLEEP

Ideally 7 - 10 hours of rest per night, bedtime before 10pm. After sunset it is important to limit artificial lighting (especially blue-light) as it negatively affects our circadian rhythm.

6 - GENTLE MOVEMENT

Walking barefoot in nature, hiking, qi-gong, yin yoga asanas, dance.

7 - CO-REGULATION WITH A BELOVED

In a securely attached relationship with a partner or friend or dear animal companion. A long embrace or skin-skin contact.

8 - HEALING LIGHT

Limit time on devices and use ambient light bulbs or candle light after sunset.

9 - NOURISHING WHOLE FOODS

Consistent daily meal times. Seasonal, vitamin-rich nutrition from local farms in your home environment. Avoiding refined sugars and highly processed foods. Herbal infusions with lemon balm and oat straw are soothing for the nerves.

10 - CHANTING, SINGING, PLAYING INSTRUMENT

I love various Sanskrit chants and hymns. Humming especially stimulates the vagus nerve.

11 - ABHYANGA SELF-MASSAGE

Gentle, loving touch on your skin with plant-based, botanical oils. My favorites are MAY LINDSTROM, LIVING LIBATIONS, C & THE MOON.

12 - SOAKS IN NATURAL WATER

Floating in the ocean, lake, rivers, hot springs or a soak at home in a hot or cold bath

13 - SUNSHINE

Morning and evening infrared sun time especially on your bare skin and in the retina of your eyes. No sunglasses.

14 - FREQUENCY THERAPY W/ HEALY DEVICE

Harmonize your Bioenergetic Field with frequency. To learn about the healy device click HERE.

15 - CRANIOSACRAL THERAPY

The craniosacral system consists of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. CST helps release any restrictions in the craniosacral system to improve the functioning of the nervous system. Mar offers individual treatments for adults and children.