the nervous system is the command center of the body, orchestrating the signals that guide every movement, thought, and sensation. it gathers information from both internal states, like hunger or emotions, and external environments, such as temperature or sounds, to send messages throughout the body.
this video is a part of a series of live meditations where we are not aiming to regulate or control the nervous system, instead, taking the opportunity to tend to the nervous system. allow this practice to be a space where you nurture your nervous system, honoring its role in connecting you to yourself and the world around you. thank you for joining.
<3 dae
below you will find a transcript to this medi session:
(00:00:00)
hello, my name is dae.
i am a certified meditation teacher and movement instructor, and i follow a variety of schools of thought. however, my two main focuses are neuroscience and tibetan buddhism.
i was first introduced to tibetan buddhism around the age of five, and ever since, i've been deeply curious and engaged in learning more. it was largely a journey of self-study until 2021, when i became officially certified in tibetan buddhist meditation, earning recognition in that lineage.
there are countless ways to meditate and connect with your body and mind. i believe it's important to bridge modern neuroscience and ancient practices like tibetan buddhism, as both offer invaluable insights. neuroscience explains so much of what tibetan buddhism has understood for centuries. honoring these origins while applying modern understanding is a cornerstone of my work.
besides meditation, i also practice movement and somatic healing. if you're interested in exploring these practices, whether online or in person, i'd be excited to share them with you.
what we'll focus on today is the nervous system. this is something i’m incredibly passionate about, as the nervous system acts as the command center of the body. it signals everything that allows our body to function.
we often hear about the need to “regulate” the nervous system, especially in today’s overstimulated world full of notifications, misinformation, and endless busyness. it makes sense that our bodies feel overwhelmed and tired.
even historically, tibetan buddhists joked about never having enough time to meditate—even 2,000 years ago. so, there’s always some reason why we can’t find time for meditation, yoga, or breathwork. and that’s okay. we’re human. we’re doing the best we can.
the idea of “regulation” often implies control or authority, which stems from a capitalist, colonial, and white supremacist mindset. but in truth, we don’t need to control our bodies. instead, we need to tend to them, to nourish and cultivate what’s happening within.
meditation, movement, or breathwork aren’t about being more productive. if these practices happen to enhance productivity, that’s wonderful. but for me, the goal is simpler and more profound: we engage with these practices because we’re alive and our bodies deserve care.
today, we’ll do a short meditation (10-15 minutes), focusing on tending to the nervous system. afterward, we’ll have a cool-down period to check in with our bodies. if anyone feels like sharing their experience, that’s more than welcome.
ready to begin? let’s dive in.
(00:05:00)
we have this experience, and why not show it love, compassion, and care, right?
as we begin, i want us to focus on showing our body compassion—not because we need to fix or control it, but because we’re alive and our bodies deserve nourishment and care.
during today’s meditation, we’ll do a body scan. as we notice sensations, let’s try to move away from analyzing or controlling. for example, instead of thinking, “what’s wrong with my right shoulder?” let’s shift to, “how can i show this part of my body compassion?” this prevents the experience from becoming rigid or tense.
these practices, like meditation, breathwork, or any form of somatic healing, get easier with time. so, let’s approach this with the mindset that it doesn’t need to be perfect—because perfection doesn’t exist. we’re simply here to practice the act of tending to our bodies and our nervous systems.
as mentioned earlier, our nervous system is the command center of our body. it functions through two main systems:
the central nervous system (cns) runs through the spine, sending and receiving signals between the brain and the rest of the body. if you’re able, take a moment to feel your spine and imagine the signals traveling through this channel.
the peripheral nervous system (pns) branches out from the spine to the limbs, muscles, and ligaments, carrying signals to and from the cns.
this intricate system operates like an electrical circuit, sending electronic charges throughout the body to gather and process information.
today, we’ll use our breath to connect with our body and deepen this awareness. while the mind and body are often discussed as separate, they are one. in tibetan buddhism, this unity is reflected in the idea that “everything is nothing, and nothing is everything.” it’s a reminder that mind and body are interconnected, working together as one system.
let’s settle into our practice. find a comfortable position—seated if possible, or lying down if that’s more comfortable.
if you’re seated, take a moment to adjust your posture, ensuring you’re stable and relaxed. if you’re lying down, you might keep your eyes open to avoid falling asleep.
take a few moments to wiggle or adjust until you feel settled. once you’re comfortable, begin to deepen your breath.
breathe in and out through your nose, finding a natural rhythm. there’s no need to force or control your breath; let it flow as it feels right for you.
notice the rise and fall of your belly. let your awareness rest here, gently connecting with your body as we begin.
(00:10:00)
as you breathe in, feel your belly move outward. as you exhale, notice your belly draw inward. this is called diaphragmatic breathing—engaging your diaphragm. if this is new to you, it might feel tricky, and that’s okay. just focus on the natural in and out of your breath.
if exhaling through your nose feels difficult, try exhaling through your mouth. you might notice this encourages a deeper sense of relaxation, calming both your body and mind.
adjust your posture by lifting your shoulders up, back, and down to open your chest. while doing this, avoid arching your back by tucking your belly button slightly toward your spine without tightening your stomach. this creates a natural alignment in your pelvis.
if you’re seated in a chair, place your feet flat on the ground. if seated on a cushion, find a position that feels stable and comfortable. throughout this meditation, if you experience discomfort, allow yourself to move mindfully to find ease.
your hands can rest on your lap, belly, or even on your chest. if you’re lying down, you might place them on your shoulders.
if you feel called to, gently close your eyes.
maintain this natural flow of breath in and out through your nose throughout the meditation. if you lose track or need to adjust, do so without judgment. this time is for you to connect with your body and mind.
meditation isn’t about achieving a perfect state or forcing relaxation. sometimes it can feel challenging, and that’s okay. we’re not aiming for bliss but for presence and awareness, working with our body rather than against it.
at your own pace, take ten deep breaths. let go of any expectations about how this practice should feel or look. simply allow your breath to flow naturally.
we’ll begin a body scan, starting at the bottom of your body.
notice the temperature, pressure, and position of your right foot.
breathe in and out as your attention moves to your ankle, then your calf and shin.
feel your right knee, moving up through your thigh, hamstrings, and quads.
take note of the sensations—the bones, muscles, ligaments, and even the texture of your clothing against your skin—as your awareness rises to your right hip socket.
breathe into this space. our hips often hold emotions, energy, creativity, and sensuality. offer this area your full attention and compassion.
with your next inhale, shift your focus to your left shoulder. notice if it feels tense, and see if you can relax it a little more with each breath.
(00:15:00)
allowing for a little more relaxation and ease.
breathe in through your nose and shift your attention down your left arm—your triceps, your biceps.
feel your awareness move over your elbow, down to your forearm, and into your wrist.
as you breathe in, notice the sensations in the top of your hand and the bottom of your palm.
pay attention to the spaces between your fingers and even the space beneath your nails.
with your next inhale, guide your focus to your chest.
breathe into your heart space, into your lungs, feeling your belly expand and contract without pressure or judgment.
observe what is happening in your torso in this moment.
send a little extra love, attention, and compassion to all the organs in this space.
now, take a deep breath in and shift your focus up to your neck.
with each breath, notice the ease in your face.
soften any tension in your eyebrows, your eyes, your jaw, and even your ears.
imagine this ease floating over the top of your head,
gently touching the back of your neck and traveling down your spine.
acknowledge the intricate electric signals your spine holds and shares with your body.
slowly, guide your attention to your left hip.
connect with the emotions, creativity, and sensuality often stored here.
breathe into this space, allowing any tension to dissolve and joys to find a place to reside.
continue your breath and move your attention down your left leg—your hamstrings, quads, and ligaments along the side of your leg.
focus on your left knee, both front and back.
breathe into your calf, your ankle, and then the top and bottom of your left foot.
notice the spaces between your toes and take one more moment to give this area your attention.
with your next inhale, shift your awareness to your right shoulder.
slowly guide your focus down your arm, noticing the sensations in your bicep, tricep, and elbow.
move down to your forearm, your wrist, and finally your hand.
feel the top of your right hand, the palm, the spaces between your fingers, and the tips of your nails.
(00:20:00)
take three more deep breaths, focusing on your right arm.
shift your attention to your belly, noticing its natural rise and fall with each inhale and exhale.
from your belly's center, imagine your whole body coming into focus.
before, we observed bit by bit—now, see it as a whole.
simply observe and notice, without analyzing or questioning.
allow whatever arises to simply be.
can you sense a difference between the top half and the bottom half of your body?
or perhaps between the right side and the left side?
then return to the whole, feeling how each part integrates into one unified being.
notice how all the separate parts of yourself work together to create this experience.
this is why we care for our bodies, why we honor, nourish, and show them love and compassion.
just as we extend compassion to ourselves, we can also extend it to others.
as we prepare to close this meditation, reflect on the gratitude for what your body gives you and how it supports you.
offer the intention that all sentient beings may also have access to this connection with their bodies and minds.
we are all whole.
begin to deepen your breath, returning to a natural rhythm—there’s no rush.
when you're ready, invite gentle movement into your body.
sway side to side, wiggle your fingers and toes, or do whatever feels right to you.
perhaps take a moment to hug yourself, a gesture of self-love and gratitude.
acknowledge your nervous system and its role in supporting you, just as you nurture it.
when you're ready, slowly open your eyes, becoming more aware of your surroundings—the light, sounds, textures, and temperature of the space.
take your time before moving on with your day.
if it feels helpful, jot down reflections in a journal, speak them aloud, or share them in a way that resonates with you.
thank you for taking this time.
