Welcome to this meditation.
A time of deep rest,
Nervous system regulation,
And nourishment for your mind,
Body and soul.
We'll stimulate and tone the vagus nerve using gentle self-massage and the breath.
Shifting your nervous system into the rest and digest state to support healing and inner peace.
Make your body as comfortable as you possibly can.
Gently placing your hands over your heart.
Taking some moments to check in and noticing how you feel.
Welcoming yourself exactly as you are.
And allowing yourself to feel however you do right now.
Sinking into and softening around this whole moment just as it is.
Start to let your breath go a little deeper into your belly and wider into your chest.
Take a few really slow,
Low,
Generous breaths.
Followed by a long,
Soft,
Audible sigh through the mouth.
Breathing in and breathing out.
Inhaling and exhaling.
Deep breath in.
Deep breath out.
Notice where your breath feels constricted,
Tight or tense and breathe into these areas.
Your breath like a current of love.
Softening all the places that feel rigid.
And allowing all that's not needed right now to fall away with every breath out.
Just letting it all go.
As you continue to take these low,
Slow,
Soft,
Wide breaths.
Gently rub your hands together.
Feeling the energy,
Warmth and love that flows from your heart into your hands.
And then washing your face with this life force.
Sweeping your fingertips across your brow.
Your scalp.
Washing away all the stress and overthinking.
Gently massaging your temples.
And around your eyes.
Going ever so slowly.
And noticing the quality of your touch.
Making this contact with yourself with loving kindness.
Massaging around your ears.
In front of your ears.
The ridges inside your ears.
Tending to yourself with softness and gentleness.
Paying attention to all the places that feel tense.
Easing out your jaw.
Massaging behind your jaw.
Be guided by what feels nourishing.
Nurturing,
Soothing and calming to your system.
Massaging the base of your skull.
Stroking the long muscles in your neck and shoulders.
Giving yourself a warm hug whilst you gently squeeze your arms.
Letting your nervous system know that it's safe to rest now.
Full body,
Drinking in the sensations of ease and relaxation.
And whenever you're ready,
Settling into your final posture.
So that you can just lie here quietly now and do absolutely nothing.
Let your breath be natural.
Let the weight of your whole body sink into the support beneath.
Tongue resting in the mouth.
Jaw loosening.
Eyes resting right back.
Whole face softening.
Shoulders sinking down.
Nothing to do.
Nothing to get.
Just being here is enough.
Surrendering to the warm,
Healing balm of just being.
Feel the presence of your whole body once more.
Let your breath go a little deeper into your belly.
Enjoying a few more really slow,
Generous,
Releasing breaths.
Breathing in.
Inhaling.
And exhaling.
Deep breath in.
Let your body move whenever it's ready.
Stretching in any way that feels good.
Going at your own pace.
And returning to your day.
Anchored in your ground of being.
Thank you for joining me for this meditation.
May you be well.
May you be happy.
And may you be at peace.
