A systematic relaxation to stimulate the vagus nerve and release your inner healing powers.
For this practice we will relax the whole body and then follow the vagus nerve and its specific connections throughout the body while doing deep,
Even,
Smooth,
Continuous and quiet breaths.
Doing this practice daily to stimulate your vagus nerve will release your inner healing powers for physical,
Emotional,
Mental and vibrational health and well-being.
This is a great relaxation to do on a yoga mat or in a bed before starting your day,
Before bedtime or it can be done seated in a quiet place any time of the day.
Before we begin,
Ensure that you are comfortable.
Prepare the body to stay warm or cool,
Dependent on the weather conditions.
Come into Shavasana,
That is to lay flat on your back or into any other comfortable position of your choice.
Hold the head,
Neck and body with blankets,
Towels,
Pillows or bolsters as needed in order to be completely relaxed and still.
Focus your breath and awareness into each part of the body that will be mentioned.
Encourage the mind to be completely present with each breath.
This will increase your ability to be present with a peaceful mind.
Relax your legs comfortably apart.
Let the feet relax away from each other.
Relax your arms,
Turn your palms up and relax the back of the hands completely.
Line your spine from neck to tailbone and keep the head centered of the neck and shoulders.
Keep a slight separation between the teeth.
Allow the face to be deeply relaxed.
Let the outer corners of the eyes and mouth smile with peace and joy.
Lie very still.
Bring awareness and relaxation to the base of the brain,
The brain stem.
Relax the nape of the neck.
Relax each vertebra of the neck.
Relax the muscles of the neck.
Relax the muscles of the throat.
Relax the jaw and the corners of the mouth,
Eyes and forehead completely.
Relax the arteries of the heart.
Relax the chambers of the heart.
Let the breath gently,
Evenly,
Smoothly,
Continuously and quietly through the heart.
Become aware of and listen to and feel each heartbeat.
Embrace strength,
Healing and well-being energy into your heart.
Hold the feelings of peace,
Kindness,
Compassion,
Gratitude,
Joy,
Forgiveness and love in your heart.
Simply observe each inhale and each exhale through the heart.
Visualize the lungs like a sponge in a bowl.
When water is poured into the bowl,
The sponge saturates itself with as much water as possible.
The lungs are like the sponge in the bowl.
Simply fully expand with each inhale for maximum oxygen intake into the body.
And with each exhale,
The air is gently released from the lungs.
Each exhale cleanses and relaxes the mind and body as each inhale nourishes the body.
Bring your awareness to the diaphragm located below the lungs and the heart.
With each inhale,
The diaphragm pulls the base of the lungs for maximum intake of oxygen.
And with each long exhale,
The diaphragm and lungs relax.
Visualize the releasing of healing energy into the liver,
Spleen,
Pancreas,
Digestive system,
Kidneys and the intestines.
Observe the rise and fall of the belly,
Rising with each inhale,
Falling with each exhale.
Expand the breath wide into the sides of the rib cage,
Deep into the back body.
Carry the breath high into the collarbones on the inhale.
And exhale slowly from the collarbones,
Upper belly and through lower belly.
Notice if any part of your body feels tense,
Tight,
Fatigued or stressed.
Visualize those areas releasing and relaxing.
Breathing is an involuntary process carried out by the body.
Therefore,
Allow the body to relax and breathe and allow yourself to be the quiet observer of your breath.
Let go of any mental and physical fatigue,
Tension and stress.
The vagus nerve is fully stimulated.
Your inner healing powers are fully stimulated.
All of the major organs are receiving healing and well-being energy.
Maintain focus on the feel of the breath through the nose.
Come back to the breath whenever the mind wanders away.
Follow each slow inhale and exhale through the nose for as long as you can.
And focus on deep,
Even,
Smooth,
Continuous and quiet breaths.
Your mind,
Breath and body are peaceful,
Relaxed and you are safe.
