So hi everyone I'm honored to be with you in this moment Thank you for joining me And if you're here Your body might be feeling like It's stuck in high gear Maybe your heart races for no reason You feel jittery and on the edge Perhaps you can't seem to settle down Like your whole system Is buzzing with electricity that has nowhere to go Your body's alarm system might be going off constantly Telling you that there is danger Even when you're perfectly safe Now this isn't your fault And it doesn't mean anything is wrong with you Your body may simply be trying to protect you But it's just gotten a bit confused About when protection is actually needed So today we're going to help your body remember what safety feels like We're going to give your overstimulated nervous system rest And reassurance that it's been craving So find a position where you can be completely comfortable Lying down is perfect Sitting up is fine too Just find somewhere,
A position where you can fully rest Now first let's simply notice what's happening in your body right now Without trying to change anything Feel into your chest Is your heart beating quickly?
Is your breathing shallow and high up in your chest?
And if it is,
That's okay Your body is just doing what it thinks it needs to do Notice your shoulders now Your jaw Your stomach Are there places that feel tight or clenched?
Places that feel like they're braced for impact?
Your body has been working so hard to keep you safe But it's been scanning for threats Staying ready to react Holding tension just in case But right now in this moment You can let your body know that it's okay to rest We're going to help your body understand now That it's safe to relax And the way we do this isn't by forcing relaxation But by giving your system clear signs of safety Now you're very welcome to either close your eyes,
Soften your gaze or keep them open Whatever feels safe for you right now So simply start by feeling your body's weight Supported by whatever you're lying or sitting on Maybe the bed,
Maybe the chair Maybe the mat Just let yourself be held by this support And we tell the body you don't have to hold yourself up right now Now you can feel your feet touching the ground Or resting the surface beneath you This contact with earth Is one of the most primal signals of safety that your body recognizes Feel your feet touching the ground Or resting on the surface beneath you Now I want you to take a slow breath that fills your belly Not your chest A long slow breath fills my belly And then I can breathe out And this deep belly breathing Sends a direct message to your nervous system that you're safe So let's do a few more of these A slow breath that fills my belly And I can either receive these words or repeat them silently All is well All is well All is well Your nervous system might feel like a phone that's been on vibrate mode for too long And that internal buzzing doesn't seem to stop We're going to help discharge some of this excess energy Okay So now let's start by gently tensing and releasing your muscles Beginning with the feet So curl your toes tight Hold for a moment And now let them relax And we'll do this again Curl your toes tight and hold Hold And then let them completely relax Now take a moment to feel the contrast between tension and release Now let's move up to the calves Tense them And let them go Let's go up to the thighs Squeeze And release Now your glutes Your belly And release And now we'll do hands and arms And each time you release Imagine some of that internal buzzing dissolving away Okay Now your whole system may have been running at a high speed So now we're going to consciously slow things down Now let's begin to intentionally slow your breathing now Not forcing it Just inviting it to become slower And deeper And as my breath slows down Everything else begins to slow down too Now feel your heartbeat gradually settling into a calmer rhythm Your thoughts beginning to move more slowly And as you listen to my words the inner sense of urgency is also dissolving It's like your whole body now is downshifting To a very very peaceful pace Where you can notice everything around you Now place one hand on your chest One hand on your belly And feel the gentle rise and fall of your breath The steady rhythm of your heart Between your heartbeats There are tiny moments of complete stillness Between your inhale and exhale There is a pause of perfect quiet Rest your attention in these moments of stillness And each time you find one It grows a little larger A bit more stable Now the stillness that we are finding now Has always been there Even when your system felt chaotic and overwhelming It's the peaceful center Around which everything else moves Now when your nervous system gets overwhelmed It can feel like being caught in an upward spiral Anxiety creating more anxiety Tension creating more tension So now let's reverse this spiral Creating a downward spiral of calm and relief So with each breath now Feel yourself settling a little deeper into this relaxation Each exhale now Takes me further down the spiral of peace Further away from chaos Further away from anxiety Each exhale now I become more peaceful Down,
Down,
Down With each exhale Deeper calm Deeper stillness And deeper safety Deeper calm Deeper stillness And deeper safety The further you go down The more peaceful and protected you'll feel Now your body Has been storing activation in your muscles Your organs and your cells And this stored energy needs to go somewhere Now let's take all our attention All our awareness To the top of your head Starting with your scalp Imagine any tension or activation Gently melting away now Like warm honey I can feel a sensation of calm At the top of my head Warm Calm Peace Now feel this melting sensation moving down To your forehead Releasing any worry,
Any tension Let it flow down now to your eyes Softening them completely Then to your jaw Releasing any clenching or holding Down your neck Dissolving any tightness that's been guarding your throat Now feel this wave of release moving through your shoulders Down your arms Through your chest Melting away months,
Years Of stored tension and activation At this stage your body May be doing this process on its own As I bring in relaxation with this intention Any stored activations that needs to move away That process may be happening I may be experiencing heat,
Cold,
Tingling Sensations,
Vibrations Some people may have thoughts,
Emotions That's perfectly fine Feel the wave of release now moving through your shoulders Arms,
Chest Going down through your belly,
Your back,
Your hips Releasing deep patterns Of holding and protection Down your legs,
All the way down to your feet Until every cell of your body has released Its stored activations And you can finally now truly rest Your body knows how to create its own natural calm And right now Your system Is producing peace,
Restoration and healing Your heart Settles into an even calmer rhythm Your thoughts become quieter and more spacious Your digestive system relaxes And can finally do its healing work Your immune system strengthens And it's no longer dealing with constant stress Now this is your body's natural state Not the high alert mode you've been living in But this peaceful,
Self-regulated,
Self-healing state Now your body has its own natural rhythm When it's calm and balanced A gentle,
Sustainable pace That doesn't exhaust your system Feel into this rhythm now It's like a gentle rhythm of waves on a peaceful shore This is how your body is designed to operate most of the time Not on high alert Not buzzing with excess energy But this gentle,
Sustainable rhythm Let your breathing now match this natural pace And let your heartbeat settle into this peaceful tempo Now your body also has the ability to activate What we call a rest response Which is the opposite of stress response This is your body's natural ability to rest Your body's ability to heal and restore Feel this rest response activating now Your muscles are softening Your breath is deepening And your mind is becoming quiet and peaceful Your body remembers and knows how to do this It's just been waiting for permission To rest,
To heal and to restore Give your body that permission now Let it know that it's safe to stop being on guard Stop scanning for problems Just to rest And restore I want you to rest here for a few moments in this deep calm Letting your whole system absorb this experience of peace and safety Your body is learning or remembering How good it feels to be relaxed How natural and right this peaceful state is Now if you want to spend more time in this state In this rest activation You're very welcome to pause this meditation now Each time you practice returning to this calm It becomes easier and more familiar Your nervous system begins to prefer this peaceful state Than the old patterns of overwhelm and anxiety When you're ready now Let's begin to wake up from this restful sleep Move your fingers and your toes slowly Letting your body wake up gradually While very much maintaining this sense of deep calm Take a moment to appreciate your body For how beautifully it can relax when given the chance And how perfectly it knows how to restore itself You can slowly open your eyes Carrying this peace with you Knowing that you can return here whenever your system needs deep rest Thank you very much for joining me today And Namaste
