Welcome to your nervous system reset meditation.
Begin by finding a comfortable position either seated or lying down.
Allow your body to be supported completely.
Close your eyes and take a deep breath in through your nose and release it slowly through your mouth.
Bring awareness to the points where your body makes contact with the surface beneath you.
Feel the support it offers,
Grounding and anchoring you.
Notice your feet,
Your legs,
Your hips,
Your back,
Your shoulders,
Your arms and your head.
With every part that you notice,
Allow it to soften and release toward the earth.
Breaths,
Filling your lungs completely and then exhaling fully.
With every exhale,
Imagine releasing any tension you've been holding.
Now place one hand on your heart and one hand on your tummy.
Feel the gentle rise and fall of your breath beneath your palms.
Extend the exhale to activate your parasympathetic nervous system,
Your rest and digest response.
Breathe in for a count of four with a hold at the top and then we'll exhale slowly for six.
When you're ready,
Breathing in the nose for four,
Three,
Two,
One,
Hold.
And out for six,
Five,
Four,
Three,
Two,
One.
In for out for six,
Five,
Four,
Three,
Two,
One.
In for a few more rounds.
In for four with a hold and out for six.
With every exhale,
Imagine you're sending a signal of safety to your nervous system,
Letting it know it's okay to rest.
This and simply come back to your natural flow.
And as you do,
We're going to start to tense all of the muscles in your body.
So on your next inhale,
Tensing every muscle in your body,
Curling your toes,
Tightening your legs,
Making fists with your hands,
Squeeze your shoulders up to your ears and scrunch your face as tight as you can and then holding this tension.
And as you do,
Hold your breath for just a moment.
And now exhaling and as you do,
Releasing everything at once,
Letting your body become completely heavy and relaxed.
We're going to repeat this two more times.
So now as you breathe in,
Feel everything become tight and tense.
Your shoulders,
Your tummy,
Your hands,
Your feet,
Your toes,
Your face,
Every part of you as tense as you can make it.
And then pausing your breath for a moment.
And now exhale,
Releasing everything,
All of the tension,
All of the tightness,
Letting your body be completely relaxed.
We'll do this one more time.
So as you breathe in,
Creating that tension again with every part of your body,
Your tummy,
Your hands,
Your chest,
Your heart,
Your shoulders,
Your face,
Your feet,
Your toes,
Your legs,
Every part of you,
Tensing,
Holding your breath.
And now exhale,
Releasing all of that tension and dropping into a deep state of rest.
Now returning to your natural flow of breath.
And just notice how your body feels now,
Perhaps more spacious,
More open.
Scanning through your body one more time,
All the way from your toes to your head and noticing any remaining areas of your body that you can feel tension.
And with every breath you take,
Sending warmth and relaxation to those areas.
And feel a wave of calm washing over you,
From the crown of your head all the way down to your toes as your nervous system resets and finds balance.
Now begin to deepen your breath slightly,
Bringing gentle movement back into your body,
Perhaps wiggling your fingers and your toes,
Rolling your shoulders or gently move your head from side to side.
Ready,
Slowly begin to open your eyes,
Keeping that sense of calm and balance you've created.
And carry this new state with you as you continue your day,
Knowing you can return to this practice whenever you need to restore balance to your nervous system.
