Nervous System Reset:Regulate, Repair, Restore Inner Balance

Welcome,

Take this moment to let everything drop away,

There's no where else you need to be and nothing you need to do except simply allow yourself to be here.

Begin by noticing the solid presence of the earth beneath you.

Feel the weight of your body settling down into the surface that holds you.

Let gravity take over,

Steady and constant,

Supporting you completely.

Sense how the ground doesn't just hold you down,

It also holds you up,

Quietly,

Reliable beneath every breath.

Listen for the simple,

Steady sound of my voice,

It's here to guide you,

Creating a space where your body can begin to trust again.

If you notice sounds around you,

The hum of life,

Distant movement,

Let them remind you that the world continues safely outside of you.

Now,

Without changing anything,

Just notice the air moving in and out of your body.

Inhale for 4,

And exhale for 6.

You can count the numbers to yourself,

Or simply go with the sensation of the slow,

Gentle breath.

Inhale gently through your nose,

And exhale through your mouth with a small swoosh,

Releasing a little more effort than you thought you were holding.

Again,

Inhale quiet energy,

And exhale a soft swoosh,

Sending a clear message of calm to your system.

Each exhale tells the body it's safe to rest,

Feel how every breath arrives a little slower,

A little easier.

You have full permission to be here exactly as you are,

Just to feel,

Just to be.

Now that your breath has begun to slow down,

Bring your attention inward.

Notice what's here in this body right now.

You may feel warmth,

A coolness,

A gentle pulsing somewhere,

Or maybe a tightness,

A flutter,

Or even nothing at all.

Whatever is present is welcome.

If you notice restlessness,

Tingling,

Or a sense of pressure,

These are simple signals from your nervous system,

They are not problems to solve,

They are messages your body sends to let you know how it feels.

Before you do anything with these sensations,

See if you can feel the support beneath you again,

The steady ground still holding you.

You don't have to change anything,

Just listen.

Take one slow breath in through the nose and exhale through the mouth,

Allowing the breath to move through the sensations rather than around them.

If part of your body feels tense or guarded,

Imagine turning towards that place with gentle curiosity,

As if you are sitting beside a friend who simply needs to be heard.

You might silently ask,

What do you need right now,

Then just listen without trying to fix or figure it out.

Your body isn't wrong,

It's simply communicating,

And every time you notice a sensation and stay with it kindly,

Your body learns that it is safe to feel,

That awareness itself is healing.

Take another easy breath in through the nose and exhale slowly through the mouth,

Allowing any small waves of energy to soften as they move gently through you.

Your body has been heard.

Now that your body has been heard,

We'll begin guiding it back into balance.

The simplest way to regulate the nervous system is through the rhythm of your breath.

Let's begin with a steady,

Natural pace.

In through your nose for a gentle count of five,

Out through your mouth for the same count of five.

Inhale,

Two,

Three,

Four,

Five,

Exhale,

Two,

Three,

Four,

Five.

Continue this rhythm,

Inhaling quietly through the nose,

Exhaling softly through the mouth,

Letting the breath become smooth and circular.

Inhale,

Two,

Three,

Four,

Five,

Exhale,

Two,

Three,

Four,

Five.

Feel the way each breath flows into the next,

Like small waves meeting the shore,

The body begins to remember its natural rhythm.

Now,

We will add a simple sound to deepen calm.

On your next exhale,

Hum gently,

A low,

Comfortable vibration through your throat or lips.

Inhale,

Two,

Three,

Four,

Five.

And on the exhale,

Let's hum together.

This humming activates your vagus nerve,

Sending a signal of safety throughout the body.

Notice the vibration spreading through the chest,

Perhaps even into the face or heart.

Continue this for a few breaths,

Softly humming on each exhale,

Letting the sound soothe you from the inside out.

Now,

Take a deeper inhale through the nose and release it with a long sigh through the mouth,

A soft,

Audible,

Ah,

As if you're letting go of the whole day.

Inhale,

Two,

Three,

Four,

Five,

Exhale with a sigh,

Ah,

Good.

Let's do that again.

Inhale fully through the nose and exhale with a long,

Open sigh,

Allowing any remaining tension to move away.

Inhale,

Two,

Three,

Four,

Five,

Exhale with a sigh for eight,

Ah.

With every release,

The breath becomes a message of trust.

The body understands it's safe to soften eight seconds.

Now,

Let the rhythm slow even further,

Breathe in gently for a count of four,

Two,

Three,

Four.

Four,

And breathe out for eight,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Long,

Smooth,

Effortless.

Each long inhale strengthens your body's ability to relax.

Each breath is teaching your system how to return home.

Now,

One silent breath cycle,

No instructions,

No effort.

Just feel the quiet space between your breaths.

That stillness is safety,

That pause is where your nervous system resets.

Your breath has become slow and steady now.

The body is quiet,

Receptive,

Ready to remember what peace feels like.

Now,

Bring one hand to your heart.

If it feels comfortable,

Place the other over your belly.

Feel the warm and steady pressure of your own touch.

Feel the gentle rise and fall beneath your palm.

Now,

Let this touch be a reminder,

You are here and you are safe.

This connection is your immediate source of comfort and security.

Feel the warmth spread from your hand outward into your chest and down into your core.

Now,

We'll give this feeling a voice.

Let each phrase ride on your long exhale so the nervous system learns these words through rhythm,

Not effort.

Take a slow breath in through your nose and exhale,

Repeating,

My body knows how to calm itself.

Inhale,

Ease.

Exhale,

Affirming,

I am here.

Inhale,

Comfort.

Exhale,

Affirming,

I am safe.

Now,

Feel the subtle pulse beneath your skin,

Life itself steady and always present.

Imagine that pulse sinking with your breath,

Creating a deep rhythm of connection between mind and body.

If any thoughts drift in,

Let them pass like clouds.

Your only focus is the feeling of being here in this body where safety is no longer something you chase,

It's something you create right now.

Take a deep breath in through your nose and make the final exhale long and complete.

Now,

Letting the feeling of deep safety settle within you,

Receive these words,

I am safe in my body,

I trust my body.

Your nervous system is learning a new pattern,

Not of vigilance but of ease.

You are teaching every cell that calm is the natural state and your body is listening.

Now,

As you rest here,

Notice if there's any small sensations left,

A twitch,

A flutter,

A yawn or a small wave of warmth.

They are not signs of tension returning,

They are signs of energy completing its cycle.

Your body is doing exactly what it knows how to do,

Finishing the stress response and returning to balance.

Allow every breath to help this process.

Inhale gently through the nose and exhale through the mouth.

Letting every breath carry away what no longer serves you.

If you notice a vibration or small movements,

Allow them to happen,

They are the nervous system unwinding safely.

You might imagine the sensation as waves of energy moving through the body,

Finding their way down into the earth beneath you.

Allow any energy that's been held,

Any tension that's been stuck to finally complete its journey and dissolve into the earth.

Now,

With each breath,

You feel a little lighter,

A little clearer,

As if the body has exhaled an old story and no longer needs to carry.

Now,

Imagine the ground gently returning that energy to you,

Refreshed like cool,

Clean water flowing back into your system.

Your body is repairing itself.

Your breath,

Your awareness,

Your stillness,

They are all signals of healing.

Let your body know it's safe to rest,

It's safe to release.

Now,

Anchor this deeply regulated state through your entire being.

Start at the center and bring the profound calm you found to the tips of your toes.

Then,

Bring the same softness to your hands and fingertips.

And finally,

Let it settle across your face,

Making your expression open and at ease.

Gently expand your awareness to the room around you.

Notice the air,

The physical space you occupy,

All while holding on to the deep,

Steady calm within.

And listen for the quiet beneath all sound,

The space that stays steady within you,

No matter what changes outside.

Your nervous system remembers the way home,

It knows this calm,

And it will return here faster each time you guide it.

Whenever you're ready,

Gently transition back into your day or drift off into the evening.