What’s unique about her coloring book is that we are encouraged to get out of our head and get into our body with what Erica calls, “mindless moments”: body-based prompts designed to guide us out of our heads and into the present moment. And these are not just random exercises; they’re tools rooted in Erica’s deep understanding of nervous system regulation.
Mindless Moments: Simple Practices for Centering and Connection
Here are a couple of my favorite prompts. They are perfect whether you’re simply coloring, navigating a busy day, or seeking a moment of calm amidst the chaos.
1. Hum Your Way to Harmony
Humming tones the vagus nerve, which promotes relaxation, reduces stress, and deepens present-moment awareness. This simple practice helps focus your mind and breath while calming your nervous system.
Practice:
Take a deep breath in through your nose. On the exhale, hum for the duration of a long breath out. Place a hand on your chest or diaphragm and feel the vibration. Imagine directing your breath to the location where your hand rests. Experiment by moving your hand up or down—lower to your diaphragm, higher to your chest—and notice what feels most grounding to you. Repeat
this 3–5 times. Humming a tune works too!
Erica's Tip: “I often use humming to calm anxiety. After just a few minutes, it transforms my state. This is the power of the vagus nerve in action!”
Invitation to Curiosity:
"Notice the vibration of your own voice as you hum. How does the sound feel in your chest, throat,
and face? Let yourself explore this resonance with curiosity."
Connection to Daily Life:
"Try humming while waiting in line, during your commute, or before bed to soothe your nervous system."
Photo Credit Kristen Loken Hum