Welcome to this meditation for nervous system restoration.
My name is Tyrell Mara.
I'm gonna be your guide for today.
As we begin,
I wanna invite you to find a comfortable position,
Either seated or laying down,
And just take a moment to ensure your landing in a safe and comfortable space.
I'd invite you to silence your phone.
Make sure there aren't any other distractions or things that can pull you out of this moment of pause.
As you land in your seated or laying down position,
The next invitation is to just begin to feel your body.
Specifically,
Bring your attention to the palm of your hand.
Places where you are connected to the earth.
Just taking a moment here to acknowledge the connection to the ground,
That stable foundation.
Maybe you notice your feet,
Your legs,
Maybe your pelvis.
And if you're laying down,
Your back.
And if you feel like you're not quite settled yet,
I'll invite you here to just take a moment and create a little bit of movement in your body.
Maybe it's just loosening up your arms.
Maybe it's rocking side to side on your hips and your sit bones if you're seated.
It could just be giving your legs a little shake if you're laying down.
And after you've created a little bit of movement in the body,
Invite in a nice long inhale in through the nose,
Down into your core.
And on the exhale,
Let your body sink further into the earth.
Take two more of those long and slow inhales in through the nose,
Down deep into the pelvis,
Into the core.
And on the exhale,
Continue to feel your body softening.
You may even notice a little bit of space opening up.
You may feel like time is just slowing down a little bit,
Maybe even the outside world just drifting away.
And as you do that,
Continue to stay connected to the breath.
Maybe bring a little bit of awareness to what your breath feels like today.
Do you notice the cool air coming in through your nose on the inhale?
What does it feel like as you fill up your belly and maybe your ribcage,
Your heart and your chest?
Even feeling that air making its way into your collarbones and your neck.
And on the exhale,
Notice what's softening in your body.
Are there little muscles that are relaxing,
That are calming?
Maybe there's emotions that you're feeling loose in their grip and just melt away on the exhale.
And know that if there's little thoughts or worries or anxieties,
Expectations that creep in and pull a bit of your attention away,
That first of all,
That's okay.
That's how our minds work.
There's this acceptance,
This compassionate observation of those thoughts,
Those things that are important.
And so we can almost observe those thoughts,
Those things that pop into our mind like clouds passing in the sky.
Imagine yourself on a beautiful day,
Maybe seated in a beautiful landscape,
Just looking up at the sky and noticing the clouds,
The thoughts,
The worries passing.
They're there,
They're important.
But with your next breath,
Bring your attention back into your body.
Can you continue to feel your connection to the earth,
Your feet,
Your legs,
Your hips and your pelvis,
All anchoring you down into this moment?
Bring your attention to the breath.
And notice the sensations both physical,
Emotional and energetic on the inhale and that softening,
Melting into the present moment on the exhale.
I'm gonna invite you to bring your attention and your awareness back into the body and specifically into the area of your heart and your chest.
You can imagine a ball of light or energy right in the center of your chest and your heart,
Beginning to imagine your inhales and exhales flowing in and out of your heart and your chest area,
Expanding with new life on the inhale and on the exhale and just softening and creating space on the exhale.
Perhaps noticing your breath getting longer,
Slower and deeper with each inhale and exhale.
And for your next two or three breaths,
Just find a rhythm,
Each breath filling up the heart,
Softening and relaxing on the exhale.
And the last invitation will be to just spend a moment bringing to mind the things that you're grateful for in life.
They can be the smallest little details,
Like something you observed in nature,
Something you appreciate about someone else.
They can also be the biggest things,
Perhaps your health,
Your family,
Loved ones.
Whatever that slideshow in your mind's eye looks like for you,
I'll invite you to just let it play out one picture at a time,
The things that you're grateful for,
The things that are there for you no matter what.
And as you begin and continue to let that slideshow play out in your mind,
Notice the feelings,
The sensations,
The emotions that are associated with those feelings of gratitude and appreciation.
And with your next inhale,
Imagine drawing in the peace,
The calm,
The joy,
The love,
The compassion with each breath.
Fill up your heart with those renewing feelings of gratitude and appreciation.
Maybe just noticing a little bit of that warmth,
That life radiating out from your heart.
And just finally taking a moment to appreciate this little permission to pause and to reconnect back to self,
Knowing that it's okay if we move back out into the world and there's moments of dysregulation and challenge and uncertainty.
We can always come back to this connection.
So just take one final moment appreciating yourself,
Your journey and your ability to take a moment and find your way back to connection,
To belonging,
To safety,
To a calmer,
More centered nervous system.
When you're ready,
You can slowly open your eyes,
Bring a little bit of movement back into your body and then move with intention,
With purpose and with connection into whatever is next for you in your day.
