Hi friend,
My name is Shania Gordon and I am so glad you're here.
I'm a mindfulness meditation instructor.
And today's meditation is a gentle nervous system soothing practice.
But before we begin,
I would love to acknowledge a few things.
The practices I offer are rooted in ancient mindfulness traditions,
And they originated in South and Southeast Asia.
I share them here with respect to those lineages in an adapted,
Trauma-informed,
Secular way.
Also,
I just want to remind you that this space is yours.
There's nothing you need to get right and nothing you need to push through.
My guidance is just an invitation.
You get the final say.
Welcome to this practice of gentle nervous system soothing.
Dedicating this time to actively communicate profound safety and ease to your entire internal landscape.
I invite you to settle into a posture where you can be perfectly still and completely supported.
Recognize this time as a sanctuary for your own nervous system.
Gently allow your eyes to close or soften your gaze.
And let's take three long,
Slow breaths.
On the inhale and exhale of the third breath,
Gently release all muscular effort.
Acknowledging that you are safe here.
Beginning by establishing a deep sense of anchoring and safety.
Feel the firm,
Reliable support beneath your body.
Holding you entirely.
Sense the deep calming weight of your shoulders and hips sinking downward.
Letting gravity do the work of setting your frame.
Now bring your attention to your breath.
We will use a gentle extended rhythm to signal calm.
Inhale slowly through the nose for the count of four.
Exhale slowly and softly through the nose for the count of six.
Continue this four,
Six rhythm.
Allowing the longer exhale to gently soothe the heart rate and quiet the stress response.
We will now introduce vagal toning.
A gentle vibration designed to signal deep safely through the vagus nerve.
Inhale deeply,
And on the exhale,
Make a low,
Soft humming sound,
A sustained mmm.
Until the breath is fully released.
Feel the vibration gently resonating in your chest and your throat.
Rrrrrrrrrr.
Inhale again and exhale with a sustained soft hum.
Letting the sound be gentle and private.
Focusing only on the internal vibration.
Do this humming exhale three more times on your own.
Feeling the calming frequency settle deep within your core.
Now return to a silent,
Natural breathing.
Notice the profound stillness and quiet that follows the vibration.
Now as we move our awareness to the heart center,
Place one hand gently over the center of your chest.
Connecting physically to the heart space.
Breathe slowly and evenly into the hands.
Imagining each inhale bringing soft light and warmth to your heart.
And each exhale,
Expanding a wave of deep peace outward from the heart.
Washing over your entire body.
Rest in this state of heart coherence.
Feeling safe,
Steady.
And entirely at peace.
I now invite you to visualize an inner sanctuary.
Imagine a space inside you that is always protected.
Always calm.
And unchanging.
See the sanctuary bathed in soft,
Gentle light.
It is the most comfortable,
Quiet,
And safe place you have ever known.
And this space requires nothing of you.
You are just simply resting within its deep,
Supportive quiet.
And you are utterly secure.
Allow your entire consciousness to sink into the safety and stillness of this inner sanctuary.
Your nervous system is fully resting,
Fully soothed.
We will now enter a sustained period of stillness.
And deep integration.
Rest fully into the continuous self-created peace of your inner sanctuary.
Gently bring your awareness back to the sound of my voice.
Acknowledge the deep,
Visceral feeling of safety you have generated.
This calm,
Soothing state is your natural,
Inherent resource.
And before concluding,
Consciously send one final wave of safety from your heart down to your toes.
We can begin to slowly transition back.
Wiggling the fingers and the toes Introducing movement slowly from a place of deep peace.
Take a deep,
Full inhale.
Filling the body with clear,
Calm awareness.
And on the exhale.
Gently invite movement back into your limbs,
Maintaining the inner coherence.
Only when you are ready.
While carrying this deep sense of inner safety.
Slowly open your eyes.
Realizing you are soothed,
Anchored.
And present.
It has been an honor to guide you.
And as always,
I am grateful for the paths,
The practice,
But most of all you,
The community.
Until next time.
