This is a guided meditation for calming the nervous system.
Take a moment to settle in to a comfortable position.
You can sit upright with your feet resting on the floor or lie down somewhere cozy.
Allow your eyes to gently close or soften your gaze.
Begin by taking a slow deep breath in through your nose.
Hold it softly for just a moment and then exhale through your mouth with a sigh.
Let's do that two more times.
Inhale deeply,
Pause,
And exhale slowly.
Inhale deeply,
Pause,
And exhale slowly.
Feel your body start to release tension with each breath.
Now let your breath find its natural rhythm.
Notice the gentle rise and fall of your belly or chest.
There's no need to change anything.
Just watch your breath as it moves in and out like the tide of the ocean.
Bring your attention to your body.
Notice the places where you might be holding tightness.
Your jaw,
Shoulders,
Belly,
Or hands.
On your next exhale,
Imagine sending soft waves of release into those areas.
As though your breath is gently unwinding knots.
Now bring your awareness to your nervous system.
Picture it like a vast network of glowing threads running through your body.
As you breathe,
Imagine a calm soothing light flowing through these threads.
Settling,
Balancing,
Restoring.
With each inhale,
Imagine drawing in peace and safety.
With each exhale,
Imagine releasing stress and worry.
If your mind wanders,
That's okay.
Simply notice it and gently guide your awareness back to your breath.
Back to the soothing rhythm.
Back to the feeling of calm washing over you.
Now,
Silently repeat to yourself if it feels good.
I am safe.
I am supported.
I am calm.
Say it gently like a whisper to your own heart.
I am safe.
I am supported.
Stay here for a few more breaths.
Resting in this calm grounded space.
When you're ready to return,
Begin to wiggle your fingers and your toes.
Take a deep breath in and a slow nourishing exhale out.
Gently open your eyes and carry this sense of ease with you into the rest of your day.
Thank you for joining me for this guided meditation for calming the nervous system.
