Regulation Before Realization: How Nervous System Balance Awakens the Conscious Observer
Meditation: The Art of Being Present and Regulating Your Nervous System
What if meditation wasn’t just about sitting still with your eyes closed but about a way of moving through life? Jiddu Krishnamurti, a renowned philosopher and spiritual teacher, offered a profound perspective:
“Meditation is one of the greatest arts in life… When you learn about yourself, watch yourself… that is part of meditation.”
This idea—that meditation is an ongoing practice of self-awareness in daily life—aligns beautifully with modern understandings of nervous system regulation, mindfulness, and somatic healing. Let’s explore how these concepts interconnect through the lens of polyvagal theory, Somatic Experiencing (SE), and mindfulness meditation.
Self-Awareness and the Nervous System
At its core, meditation is about becoming the conscious observer—watching your thoughts, feelings, and actions without judgment. This state of awareness plays a critical role in regulating your nervous system.
Dr. Stephen Porges’ polyvagal theory explains how our nervous system responds to experiences of safety and connection. When we cultivate moments of presence, whether through observing our emotions or noticing how we walk, eat, or speak, we activate the ventral vagal system—the part of the nervous system that fosters calm, connection, and resilience. These moments build on each other, strengthening our ability to stay grounded through life’s joys and challenges.
The Body’s Role in Meditation
Peter Levine, the founder of Somatic Experiencing, emphasizes the importance of bodily awareness in healing and regulation. According to Levine, meditation is not just about observing the mind but also about noticing and tracking the body’s sensations. This aligns with Krishnamurti’s idea of watching yourself in daily life:
How does your body feel when you walk in the woods or listen to the birds?
What sensations arise as you sit on a bus or look into the eyes of a loved one?
By tuning into these micro-moments, you give your nervous system the opportunity to reset and regulate. Meditation becomes a practice of noticing, not forcing—a gentle dance between awareness and presence.
Mindfulness in Everyday Life
Jack Kornfield’s teachings on mindfulness echo Krishnamurti’s vision of meditation as an art woven into ordinary moments. Kornfield often says that mindfulness isn’t about escaping life but about embracing it fully, in all its messiness. Whether it’s the quiet joy of hearing birdsong or the challenge of navigating frustration, mindfulness invites you to stay present.
When your nervous system is regulated, this presence feels natural. You’re not stuck in the overwhelm of fight-or-flight or the shutdown of freeze. Instead, you move through life with a grounded sense of clarity and ease, able to face challenges with resilience.
Moments Build Resilience
Both ancient wisdom and modern science agree: small, mindful moments add up. Every time you notice a sensation, a thought, or an emotion without judgment, you’re laying the foundation for nervous system regulation.
These moments of awareness create a feedback loop:
Awareness leads to safety.
Safety leads to connection.
Connection leads to a greater capacity for joy and resilience.
As Dr. Porges suggests, the nervous system is always listening, learning from each experience of safety.
A Practice for Daily Life
Meditation doesn’t have to be formal. It can happen:
While sipping your morning coffee/tea
Walking in nature
Listening to a loved one’s voice
Sitting on a park bench, watching the world go by
Each moment of awareness is a step toward regulation, grounding, and connection.
You are who You have been Waiting for.
Meditation, as Krishnamurti said, has no technique and no authority. It’s about learning from yourself, in the moment. When paired with the insights of polyvagal theory, Somatic Experiencing, and mindfulness meditation, it becomes a powerful tool for nervous system regulation.
So, as you move through your day, pause. Notice. Be present with yourself. These small moments will guide you toward a life of greater ease, resilience, and connection…and love for yourself.