You may have heard about the benefits of regulating your own nervous system, not only for yourself, but for its capacity to create safety for those around you. However, you are unsure how to begin to listen to your nervous system, let alone soothe it in such a way that you can soften into and accept everything that is present in your heart and your environment.

In this practice, John guides you through organic breathing and a meditation for finding nourishment through your body and the space around you in any moment. You will learn how to tune into what your body needs to relax and nourish itself. Then, without pushing, forcing, holding or straining, you will allow your awareness to play back and forth gently between the way your environment is holding and nourishing you, and the truth of your heart in this unique moment in time.

If you want to learn how to soothe your own nervous system and create nourishment in any moment, this 14-minute practice will be your access point.

Begin in a strong, but relaxed seated position with your feet firmly planted into the floor, so that you can feel the hum of the earth through your sacrum and the soles of your feet. Lock that in by pressing down slightly from the tops of your knees through to the soles of your feet. Become aware of the "huge rock whirling through space" that you are tethered to. Feel the entirety of the earth and the gravity it creates as your container, holding you and supporting you.

Without losing the feeling of being grounded on the earth, close your eyes and begin the Organic Breath Practice. Take the fullest yet relaxed breath that your body needs. Tune your awareness to listen to your body. When your body wants an inhale, allow it to take a full, relaxed breath. Then allow it to hold for as long as your body wants, listening to what your nervous system needs. Then exhale when you're ready, in a way that feels completely relaxed and unforced. Let your breath be held out for as long as your body needs and then feel when your body wants another breath. Allow your body to take that breath slowly and deeply, with no strain. It should feel nourishing. Hold that breath for as long as your body wants to and then let your body exhale the breath as fully as it wants to. Then let your body call for another breath.

Continue now, letting your body dictate your breathing, calling for depth or softness, holding the oxygen as long as it needs, and then letting your nervous system let go of the breath in an easy, kind and relaxed way. Stay focused on feeling your own nervous system and your body's need for breath. If a thought comes through, let it pass and come back to paying attention to the kind of breath that your body needs right now in this stage of your life.

You are aligning your breath with your nervous system, so this breath should feel good in the same way that something totally pure and aligned feels good. Let every inhale be nourishing and relaxed. Let every exhale release any tension you are holding, especially in the center of your body around your heart.

As you fall into this rhythm in which your body starts to actually breathe you, simultaneously become aware of two things: the sensations in your heart and the space around you. Maybe your heart feels heavy or light; sad, joyful, or peaceful. Maybe you can feel the textures and the movement of air and light around you, and maybe you can hear the sounds, like birds outside your window, traffic on the street, or people next door.

Continuing in this organic, relaxed and aligned breathing, with no push, force, hold or strain, allow your awareness to be split between the truth of your heart, and the space that is holding you and surrounding you. You may choose to go back and forth between truly feeling the sensations and textures of your heart, and then taking your awareness outside of yourself into the environment, the shape of your room, and the most distant sound. Go back and forth gently between the way your environment is holding and nourishing you, and the truth of your heart in this unique moment in time.

For the last five breaths or so, let both of these things nourish you. Notice how being with the truth of your heart, and fully with the environment holding you, including the earth, air, sun and everything around you, is nourishing you just as it is. Nothing needs to change. Nothing needs to be different. Nothing needs to be achieved. It's all beautiful. It's all perfect.

Bookmark for yourself this perfect slot you found in the moment; how you've accessed this moment in a very deep way; and how you've created a relationship with this moment that is truly intimate and magnificent. Let your heart be filled with gratitude for the beautiful perfection in this moment, and in you; and for the blessings in your life that continue to come to you without having to do anything. In whatever way feels appropriate for you, give thanks for the rich blessings life has bestowed upon you. Then open your eyes to complete the practice.

You can continue this practice throughout the day by connecting with the people around you from this place of open sweetness, feeling their perfection and beauty.

Disclaimer: Although anyone may find this practice to be useful, it is made available with the understanding that we are not engaged in presenting specific medical, psychological, emotional, sexual or spiritual advice. Nor is anything in this practice intended to be a diagnosis, prescription, recommendation or cure for any specific kind of medical, psychological, emotional, sexual or spiritual problem. Each individual has unique needs and this practice cannot take these individual differences into account. Each person should engage in a program of treatment, prevention, cure, or general health only in consultation with a licensed, qualified physician, therapist or other competent professional. Any person suffering from a sexually transmitted disease or any local illness of his or her sexual organs should consult a medical doctor and a qualified instructor of sexual yoga before practicing the sexual methods described in this practice.