Hi,
Frankie here.
This meditation is part of the Nervous System Regulation series,
And is designed as a full body reset for chronic stress and nervous system overload.
Through progressive settling,
Gentle awareness,
And paced regulation,
This practice supports the body in interrupting long-held stress patterns and restoring balance from the ground up.
Welcome.
Find a position where your body can be fully supported,
Either lying down or seated,
With nothing you need to hold or manage.
Let your eyes close softly,
Or lower your gaze.
Take a slow breath in through the nose,
And a long,
Unforced breath through the mouth.
Again,
Slow breath in through the nose,
And a long,
Unforced breath through the mouth.
Just let your body breathe slow breaths in and out at your own pace now.
This is not a meditation you need to do well.
It is a space where the nervous system is allowed to reset itself.
Let's begin by noticing where your body is being supported,
The surface beneath you,
The way gravity is holding you.
You do not need to hold yourself together here.
Breathing in,
And breathing out,
Now imagine that your nervous system has been running in the background,
Quietly working,
Constantly adjusting,
Keeping you moving through life.
This practice is an invitation to let it power down,
Just enough to reset.
Bring your awareness to your feet.
Notice the contact with the ground,
The heaviness,
The steadiness.
Imagine excess activation draining downwards through the legs,
Into the earth.
Mother earth is always holding you.
Breathing in new,
Releasing effort.
Bring your awareness to the legs,
The calves,
The knees,
All have muscles that work hard.
Are they allowed to soften?
Nothing collapses,
Nothing gives way,
That's right,
It is safe to release.
Now bring your awareness to the hips and pelvis.
This is a place where stress often accumulates.
Notice any holding here.
On the next exhale,
Allow the pelvis to settle,
As if it's being gently cradled.
Silently say inwardly,
I am allowed to rest.
That's right,
You are allowed to rest.
Let that land in your body.
Bringing awareness to the belly.
Notice the breath moving here.
Allow the belly to soften with each exhale.
The nervous system listens closely to this area.
Softening here sends a powerful message of safety.
Breathing in,
And breathing out.
Now bring your awareness to your chest,
Your heart space.
Notice the rise and fall.
You are not asking your heart to slow.
You are allowing it to find its natural rhythm.
Let your shoulders drop.
Let the arms feel heavy.
The hands can release their grip.
Nothing needs to be held.
Bring awareness to the neck and throat.
Common places of effort and tension.
On the next exhale,
Imagine space being created here.
The jaw loosens,
Maybe you want to release it from side to side.
The tongue rests.
Now the face.
Awareness to the forehead smoothing.
Eyes resting in their sockets.
The nervous system often holds tension in the smallest places.
Let them be included in this reset.
Now sense the whole body at once.
From feet to head.
Just notice how the system feels compared to when you began.
Perhaps quieter.
Perhaps steadier.
Perhaps simply less driven.
All of this is regulation returning.
Now imagine the nervous system like a system rebooting.
Old stress loops put on pause.
Unnecessary alertness powers down.
Nothing is being erased.
Only recalibrated.
Silently say inwardly,
My system knows how to reset.
That's right,
Your system knows how to reset.
Rest here.
You do not need to track time.
You do not need to stay focused.
The body is doing what it knows how to do.
When it is given the right conditions.
Breathing in and breathing out.
If thoughts arise,
Let them pass through.
You don't need to follow them.
Each return to sensation strengthens regulation.
Now gently imagine returning to daily life.
From this reset state.
Notice how this you moves.
How this you responds.
How this you engages.
And you do this without carrying unnecessary tension.
Energy rises when needed.
And settles when it's done.
This is sustainable.
This is balance.
Stay here for a few more breaths.
Nothing to add.
Nothing to improve.
And when you're ready.
Begin to bring your awareness back to the room.
The sounds around you.
The surface beneath you.
Start with some small movements.
In the fingers.
And wiggle the toes.
When it feels right.
Open the eyes softly.
Carry this reset with you.
Not as something fragile.
But as a state your nervous system now remembers.
This is how you return.
One breath.
One step.
At a time.
Blessings to you on your journey here on earth,
Dear soul.
Have a wonderful day.
Namaste.
