Self-Regulation Starts Here: A Simple Way to Reconnect
When life feels overwhelming, it’s easy to disconnect — from yourself, from your emotions, from physical sensations, even from awareness of the present moment. But self-regulation begins with small acts of connection — simple ways to remind your nervous system and brain that you are safe, here, and supported. This practice is not about forcing change or pushing through discomfort. It’s about gently creating space to reconnect with yourself in a way that feels steady and manageable. By taking even one moment to pause, breathe, and offer yourself kindness, you begin to build a foundation of inner safety and trust — one that supports healing from the inside out.
At first, connection may feel unfamiliar or even uncomfortable, especially if you’ve spent years in fight, flight, freeze or fawn. This journey is about small, intentional steps toward deeper connection — steps that feel safe, manageable, and empowering.
This practice isn’t about breaking down walls all at once; it’s about gently loosening the grip of fear, self-judgment, or emotional numbness. It’s an opportunity to build trust within yourself, to soften into presence, and to experience what it feels like to meet yourself with kindness — one breath at a time.
The Practice: A Simple Exercise to Begin
Here’s a simple exercise to start exploring vulnerability in a safe and soothing way:
- Find a quiet place where you feel comfortable. Sit or lie down and close your eyes.
- Place one hand on your heart and take a few slow breaths. (They don’t have to be very deep)
- As you breathe, gently say to yourself, “Here I am.” It may be very difficult as feelings may come up. You may also really notice symptoms.
- Whatever arises, including if nothing does at all, just notice. There is no need to analyse or judge.
- Feel into your hand over your heart, knowing you are offering connection and compassion to yourself.
This practice is a small step toward connection and self-regulation. Vulnerability doesn’t mean you have to do it all at once. It’s about allowing yourself to take one small, courageous step at a time.
Why This Practice Matters
When we take even a moment to connect with our hearts, we send a signal to our nervous system that it’s safe. Over time, this can start to build a foundation of trust. This practice is a reminder that healing isn’t about rushing or forcing; it’s about creating a safe space where we can reconnect to our true self and return to wholeness.
One Step at a Time
Healing and connection begin with small, gentle steps. This practice is not about solving everything or breaking down huge barriers all in one go. It’s about starting where you are and offering yourself the compassion and commitment you need to heal.
As you continue to explore this practice, remember that vulnerability is a strength. It’s a way of saying, “I trust myself” or “I am open to learning to trust myself”. And developing that trust can become a powerful foundation for your healing journey.
Where to Go from Here
Healing is a journey, and small steps make a difference. If this practice resonated with you, there are more ways to deepen your connection and continue building self-regulation.
📖 Explore More Practices – Visit the Resources section of this website, where you’ll find guided exercises, meditations, and insights on nervous system regulation and emotional healing.
🎧 Listen to a Guided Practice – If you’d like a little more support in creating moments of safety, try this meditation full of compassion to gently guide your nervous system toward ease.
Work with Me – If you’re looking for personalised support, I’d love to help you. Learn more about my 1:1 coaching sessions, where we can explore what’s keeping you stuck and help you create a path toward true recovery.
You don’t have to do this alone — healing is a process, and support is here when you need it. 💛
