This gentle guided meditation has been created to help you activate the vagus nerve.
The vagus nerve plays a key role.
In activating the parasynthetic nervous system.
Your body's natural rest and digest state.
It carries signals between your brain and mind.
Your heart and your digestive system.
This meditation uses breath.
Visualization.
And subtle vagus nerve activation techniques like humming.
And gentle breath holding.
You can do these simple exercises at any time,
When you have a few minutes.
Find a quiet comfortable place where you can sit or lie down without interruption.
Allow your hands to rest loosely.
And gently close your eyes.
Take a moment to just settle.
To arrive at a relaxed and peaceful place.
Think of your own safe space.
This might be somewhere you know?
Or a place you imagine.
It could be beside the ocean.
Or in the mountains.
Of forest.
Beside a lake or river.
Or quiet hills and meadows.
A room that you can sit in and be quiet.
Anywhere.
Allow your mind to journey to that place and rest there.
Think of the sound you might hear.
The scents that are in the air.
Know that this time is just for you.
For calm.
Restoration.
And inner peace.
No time spent caring for yourself is ever wasted.
Now,
Gently draw your attention to your breath,
No need to change it yet,
Just notice the coolness of the air as it enters through your nose.
The slight warmth as it leaves.
Begin to deepen your breath a little.
Inhale slowly through your nose and exhale through your mouth.
The exhale should be longer than the inhale,
Just continue this for a few moments even a few minutes of breathing.
Can activate the vagus nerve.
As you breathe.
Feel your body beginning to soften.
Let your shoulders drop.
Notice any tension in your jaw?
Or chest.
Stomach.
And allow them to loosen.
You are safer.
Now bring your attention to your throat and the chest.
These areas are rich in vagus nerve pathways and we can begin gently activating the vagus nerve using the voice.
Take a deep breath in.
.
.
And as you exhale hum softly like a gentle bee.
Feel the vibration in your throat,
Your chest,
Even in your face.
This vibration.
Is like a lullaby for your nervous system.
Again,
Inhale deeply,
And hum let the hum be soft and effortless.
Feel the vibration washing through you,
Melting tension.
Inviting stillness.
Now return to breathing softly.
Inhale through your nose.
Exhale through your mouth,
Slow and easy.
On your next breath.
Will try a brief breath hold,
Which also supports vagus nerve tone.
Take a deep breath in and hold it gently.
Don't strain if it's difficult.
Just do what you can.
For a count of 543.
And exhale slowly.
Smoothly.
Again.
Inhale deeply.
Hold.
5 three.
And exhale fully.
Now allow your breath to return to a natural rhythm.
Let it be effortless.
Imagine a warm golden light at the base of your skull where the vagus nerve emerges.
This light is gentle glowing.
And healing.
You may feel a warmth as it slowly spreads down your neck,
Into your chest into your stomach.
Bringing with it a deep sense of ease.
Of safety.
Peace.
Now,
Silently repeat this phrase in your mind.
In rhythm with your breath.
Inhale… I am calm.
Exhale.
Safe.
Again.
Inhale.
I am calm.
Exhale.
I.
Safe.
Feel this truth sinking into every cell of your body.
The vagus nerve is your ally.
Guiding your body into deep restoration.
You are returning to balance.
To peace.
Let yourself rest here for a few more gentle breaths.
Held in softness.
Beheathed in golden light.
Connected to your calm,
Grounded centre.
When you are ready,
Begin to wiggle your fingers and toes gently slowly return to the space around you.
Bringing with you this quiet calm.
And as you open your eyes.
Know that this peace is always within reach.
Through breath,
Through stillness.
Through you.
