Rebinding Reality: A Derealization Reset
A ~37 minute, gentle body-scan + orienting practice for rebuilding edges and gravity after Derealization. Ambient sound, soft piano, subtle rain drops. You’ll move from feet to crown to feed your brain present-time signals, use smooth-pursuit eye sweeps and tiny head arcs to restore horizon and direction, add light presses (hands/heels/feet) to reclaim weight and agency, and contrast temperature/texture to sharpen the body map. Hand-to-heart breathing and slow bilateral taps help file “now” as now; a brief 5-4-3-2-1 senses sweep and “edges on the exhale, warmth on the inhale” imagery close the circle. Throughout, 4–6 breathing and jaw/neck softening keep the vagus nerve in “rest & digest” territory so self-trust can return.
How to listen: Headphones recommended for effect; keep volume low and comfortable. Get fully supported lying down or seated; optional light weight (pillow/blanket) across the hips.
Best for: when the room feels dreamlike/floaty, after invalidating interactions, or any time you want a clear, kind re-entry to your body.
Safety: Listen only when you can relax safely; not for driving or operating machinery.