Hello and a warm welcome.
It's Melina.
The following exercises are designed to activate and strengthen your vagus nerve.
The vagus nerve has a direct influence on your parasympathetic nervous system which in turn can have a very positive effect on your whole body and well-being.
These exercises are very very easy to do and you can easily integrate them into your daily routine even while doing other things if necessary.
So take a few moments for yourself and find a comfortable,
Safe and quiet place where you feel at ease.
You can apply the massage techniques I will show you while sitting,
Lying down or even walking or standing.
Let's now start by placing both of your hands on the top of your head.
Let them rest there consciously and feel their weight.
Feel the safety and protection you can give yourself with the help of your hands.
Next,
Place one hand on the back of your neck and the other on your forehead.
Feel free to vary the pressure a bit and tune into what feels good for you.
Then consciously feel the support you give yourself with these hand placements.
Now you can use either your thumbs or your index fingers to gently massage the point between your eyebrows.
If you like,
You can also include your middle finger,
Especially if you choose the index finger to massage a little more there.
You can also include the spot between your eyes and eyebrows if that feels good for you.
Next,
From the edge of your eyebrows,
Use your index and middle fingers to stroke your forehead upwards.
Most people,
Including myself,
Find this very pleasant.
Again,
Pay attention to using a pressure that feels comfortable for you.
Very good.
Now let's focus on our ears.
I invite you to start with one ear using your thumb and index finger to massage the edge of the ear up and down.
Do this at a slow and comfortable pace for you.
You can close your eyes if you want to.
Then switch to the other ear,
Massaging its edges well with thumb and index finger.
Very good.
Let's now move to the last exercise for today.
Here we focus on the neck and the area behind the ears,
Especially when you massage diagonally down behind your ears and perhaps from that point,
Continue down to your neck.
You may feel a pleasant tingling or even goosebumps spreading.
Really get familiar with this area and notice how your neck feels.
Use gentle pressure again,
Not too strong.
You can use different fingers,
The whole palm or single fingers.
Our neck and ears are generally very good places to target when it comes to calming our nervous system because the vagus nerve runs directly there.
This means we have very good access here.
Perfect.
Now I invite you to take this pleasant feeling of safety and well-being you just established with you into your daily life,
Into your interactions and perhaps into today's challenges.
You just gave yourself something that can work deeply and sustainably within you,
Especially if you practice it regularly and strengthen yourself directly,
Even if the effect is not always immediately visible.
Thank you for taking this time for yourself and thereby making the world a little bit better.
Until next time,
Your Melina.
