Hi,
I'm Frankie.
This meditation is part of my Nervous System Regulation series.
I've designed this to support a deep nervous system reset and restoration.
Rather than trying to induce sleep,
This practice guides the body into a state of profound rest where regulation,
Balance and safety can gently be re-established.
Find a position,
Laying down,
Where your body can be completely supported,
With nothing you need to do,
Or to hold,
Or adjust.
First,
Allow yourself to get comfortable,
Let your eyes softly close,
Take a slow breath in through the nose,
And a long,
Unforced breath through the mouth,
Again a deep breath in through the nose,
Nice and slow,
And breathing out through the mouth,
Breathing these gentle breaths in and out of your body.
In this practice today,
You don't need to do anything.
When you allow yourself to be guided,
Yoga Nidra does the work,
Without effort.
Know that if you drift,
If you lose track,
Or if you rest somewhere between waking and sleeping,
That's exactly where the nervous system resets.
Begin to notice the support beneath you,
The surface holding your body.
Notice the way gravity is doing the work for you.
There is nothing you need to hold up.
Now let's together set an intention,
Not a goal,
But a direction,
Silently inwards repeat after me,
Let my nervous system return to balance.
That's right,
Today you're letting your nervous system return to balance.
Let this be received.
Now bring your awareness to the right side of your body,
Awareness all the way to the palm,
Middle finger,
Index finger,
Thumb,
The whole right hand,
Awareness to the palm and the back of the hand,
Wrist,
Forearm,
Elbow,
Awareness to the upper arm,
Right shoulder softening,
Right side of the chest,
Right side of the waist,
Awareness to the right hip,
Right thigh,
Awareness down to your right knee,
Calf,
Ankle,
All toes on your right side relaxing,
Maybe even having a little wiggle.
Allow the right side of your body to feel heavy now,
Supported and rested.
As your awareness now moves to the left side of your body,
Left little finger,
Left ring finger,
Middle finger,
Index finger,
Thumb,
The whole left hand,
Awareness,
Awareness now to the palm of the hand,
The back of the hand,
Moving to the wrist,
Forearm,
Elbow,
Middle finger,
Upper arm,
Left shoulder softening,
Left side of chest,
Left side of the waist,
Left hip,
Thigh,
Left knee,
Calf,
Left ankle,
Left foot,
All toes out on your right side,
Are relaxing,
Both sides of the body resting evenly,
Grounded,
Supported,
Now bring your awareness to the center of your body,
Starting at the back of the head,
The base of the skull,
Moving down the neck,
Awareness,
Shoulders melting downwards,
The chest rising and falling gently with the breath,
The heart beat steady,
Without effort,
The belly soft,
Free to move,
Pelvis heavy,
The spine resting along the ground,
Notice the entire body now,
As one connected field of sensations,
Nothing is separate,
Nothing is holding,
Silently,
Inwardly,
Repeat,
My body is allowed to rest deeply,
That's right,
Your body is allowed to rest deeply,
As you bring your awareness to the natural breath,
Just observe your breath now,
Not controlling it,
Just noticing,
Each inhale gently arrives,
And each exhale gently releases,
Imagine the breath moving through your body,
Like each breath is a wave,
Like the tide gently moving,
In and out,
Each inhale bringing quiet energy into your body,
Exhaling releasing activation,
Inhaling peace and harmony,
With each exhale the nervous system moves further into regulation,
There is nothing you need to monitor,
Notice with your awareness,
The body is recalibrating itself,
Now,
Perhaps you notice gentle sensations within,
Warmth,
Coolness,
Heaviness,
Lightness,
Stillness,
But the subtle movement of your breath,
You are not creating these sensations,
Just noticing what arises,
Opposites teach the nervous system flexibility,
The ability to feel without becoming overwhelmed,
Rest in this awareness,
Now allow awareness to become more spacious,
Less focused,
More diffused,
As if you are floating,
Floating in a field of gentle presence,
This is the rest state,
Here the nervous system releases patterns,
Releases all no longer needed to maintain,
Silently,
Inwardly,
Say it is safe for me to reset,
That's right,
It is safe for me to reset,
Stay here,
Nothing to follow,
Nothing to anticipate,
Just resting,
As we start returning,
Begin to notice the breath again,
The body supported,
The room around you,
Small sensations returning,
Before moving,
Say silently to remind yourself,
I can return to this state whenever I need,
That's right,
You can return to this state whenever you need,
Begin to bring gentle movement to your fingers and toes,
Perhaps rolling your head slightly from side to side,
And when it feels right,
Open your eyes,
Carry this deep reset with you,
Knowing your nervous system has been reminded how to return to balance,
Blessings to you today,
Namaste.
