Welcome to this gentle nervous system reset.
Wherever you are,
Take a moment to let yourself settle.
Just soften into the position that feels most comfortable,
Whether seated or lying back,
And allow your body to slowly arrive.
Before we begin,
It's helpful to remember just how influential your nervous system is.
Quietly running in the background all day for you,
Responding to pressure,
Keeping you alert,
Helping you to make decisions,
And navigating whatever life places in front of you.
When stress builds,
Or when you've been running on empty for a while,
Your nervous system can slip into high alert,
Even when you're perfectly safe.
A gentle reset doesn't require deep concentration or a long practice.
It's simply an invitation to step out of that heightened state and remind your body that it can soften.
Even for a few moments.
These small resets,
Done regularly,
Do make a meaningful difference to your overall well-being.
So this short guided meditation is designed to be done anywhere,
With minimal effort.
Just turn inwards and allow yourself these few minutes of ease.
Slow down,
Soften,
And give your nervous system some space.
Take a slow breath in and a long,
Easy breath out.
Allow your body to gently settle and sink without trying to change anything.
Feel the weight of your body supported by whatever you're resting on.
And allow a small sigh to now leave your body if that feels welcome.
Bring your awareness to the places in your body that feel comfortable right now.
Doesn't have to be perfect,
But just a sense of gentle ease.
It might be your hands,
Your legs,
Maybe your feet resting on the ground.
Allow yourself to be with those simple sensations.
Take another gentle breath in and exhale slowly allowing your body to soften just a little more.
Now imagine a warm,
Soft wave of calm beginning at the top of your head.
Maybe you'd like to visualize a color,
Or maybe just sense a gentle warm wash of ease.
And as you breathe out,
Let this warmth drift down from the crown of your head into your forehead,
Your eyes,
Your jaw.
Let your jaw hang loose for a moment,
Releasing any tension that might be sitting there.
On your next breath out,
Allow this wave to move through the shoulders.
Let them draw a fraction.
Feel the weight of your arms,
The softness of your hands and fingers.
Allow your breath to remain natural,
No effort,
Just a steady,
Easy rhythm.
Feel this wave of warmth continue down to your chest and ribcage,
Softening the belly,
Easing your hips,
Traveling down through your legs slowly,
Gently all the way to your feet and toes.
And with every exhalation,
Give your body the mission to unclench,
To release the grip,
Even just a fraction.
Bring your awareness to your breath again,
No forcing,
Just noticing the breath's gentle journey,
The rise,
The fall,
Maybe even the tiny pause in between.
Imagine that each one of your inhalations is sending a message of safety through your whole body.
Imagine each one of your exhalations is telling your nervous system that it's okay to rest.
If your mind wanders,
Which it will,
It's okay.
When you notice it,
Just guide your awareness back to your breath as if you're returning home.
No judgement,
Just a gentle redirection.
Now take three slower,
Deeper breaths,
Filling your lungs as you inhale and releasing with a long,
Gentle sigh.
And again,
Deep inhalation,
Softening as you breathe out.
And doing one more slow inhalation and a long,
Releasing sigh.
And just allow yourself to be in the quiet that follows as your breath finds its way on its own now.
You might feel your steadiness returning,
Feel a sense of being a little more grounded,
Maybe a little more spacious inside.
And when you're ready,
Bring your awareness into the space around you.
To what you feel beneath you,
To what you sense above you.
You can begin to wiggle your fingers and toes,
Start to move back into your body with a nice stretch if that feels good right now.
And again,
Taking one last soft sigh and blinking your eyes open.
Carry this gentle reset with you into the rest of your day or your evening.
