Welcome to this Nervous System Reset Meditation.
These next five minutes are an opportunity for you to pause.
Step out of whatever has been demanding your attention.
And to give your body a chance to slow down.
You don't need to do anything in particular.
Just follow your breath.
Listen to your body.
And allow yourself to release.
Begin by finding a comfortable position.
It could be sitting or lying down.
Let your shoulders drop if that feels good.
Soften your jaw.
And allow your belly to be relaxed.
You don't need to hold it in.
Bring one hand to your belly if you'd like.
And begin to notice the movement underneath your hand as you breathe.
As you inhale,
Gently invite the breath down towards the belly.
You're not forcing it.
Just allowing the inhale to expand your abdomen.
And allowing the exhale to release.
Breathe in slowly through your nose.
Allowing your belly to expand.
And gently out through your mouth.
Again,
Taking a slow inhale.
Adding the ballet soften and expand.
And a long,
Easy exhale.
Feeling the slow rhythm of your breathing.
The gentle rise and fall of your belly.
One more time,
Breathe again.
And slowly breathe out.
Let your shoulders and spine become a little heavier.
Now we're going to add some sound to the exhale.
There is nothing special you need to do with your voice.
You're just allowing sound to move through you.
Take a comfortable breath in.
And as you breathe out.
.
.
Let out a gentle.
.
.
AHHH!
Again,
Breathe in.
And let it go.
Allow the sound to release any tension.
Underground.
Taking a slow breath in.
And on the exhale.
Just release.
Let your jaw be loose.
Let your face soften.
Let the sound be as deep or gentle as it needs to be.
Now notice what happens when you allow the exhale to become a little longer.
Breathe in gently.
And breathe out with the sound.
AHHHHHHHHHHHHHHHHH you might imagine that you're sighing out the weight of the day.
The things you've been holding on to.
The thoughts that have been running around your mind.
You don't need to name them.
Just let them leave.
With your out-breath.
Breathe in.
And release.
AHHHHH!
Begun and.
.
.
And out.
Breathe in.
And let go.
One more time,
Take a comfortable inhale.
And a long,
Releasing exhale.
Now let the sound become quieter.
And return slowly to your natural breath.
Notice your belly rising as you inhale.
And softening as you exhale.
Notice your shoulders,
Your jaw,
Your face.
Perhaps you notice that there's just a little more space than there was a few minutes ago.
You don't have to feel completely calm.
You don't have to change how you're feeling.
Even a small shift is enough.
Remember that your body doesn't need perfection.
It needs moments of safety,
Rest and connection.
Take one final slow breath in.
And let out a gentle sigh.
And when you're ready.
.
.
Start coming back to the room.
Maybe wiggle your fingers and toes a little.
Or stretch out.
Do whatever you need to do to bring yourself back to the room fully.
And carry this little pause with you into whatever comes next in your day.
Remember that you can return to this breath whenever you need to.
