Welcome to calm your body,
Quiet your mind.
A Vegas nerve reset.
Let's take a moment to settle in.
Find your comfy space,
Warm and cozy,
And just feel your body beginning to soften.
Gently close your eyes.
And take a deep breath in.
And as you exhale,
Release any stress or tension.
And feel your body softening even further.
Allow your hands to rest wherever they feel comfortable.
Maybe one hand over your heart,
One hand over your belly.
And these are the two areas that often tell us so much about how we're feeling.
The heart,
The belly.
Both are deeply connected through the pathways of the vagus nerve.
So just take a moment to simply notice what you feel there.
Maybe it's war.
Movement,
Stillness.
Good.
So we'll explore now one of my favorite vagus nerve practices.
It's the simple humming breath.
There is no need to sound beautiful.
Because we're not trying to perform or trying to impress anyone.
But we're simply allowing your body to experience vibration.
Now vibration is something the nervous system really understands because it's something ancient.
It's deeply soothing.
And it helps to activate your vagus nerve.
So let's take a comfortable breath in.
And as you exhale just softly hum.
Mmmmmmmmmmm A breath in.
And hum.
Continue in your own time.
Feeling the vibration in your throat,
In your chest,
Your face,
And maybe your lips.
Take another deep breath in.
And hum again.
Hmmmmmm.
.
.
Notice whether the vibration feels different this time.
Deeper.
Softer.
Stronger.
When doing the humming breath there is no right experience.
It's just curiosity.
So again,
Take a deep breath in.
You Continue in your own time.
Each ham is becoming an invitation.
An invitation to soften.
To settle.
It's really an invitation to come home to your body.
So once more,
Deep breath in.
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm and just allow the vibration to fade naturally.
And then simply notice how good it is to breathe.
Into this place of peace.
And now we'll invite your breath to move with the rhythm of the sea.
So there you are standing beside a beautiful ocean.
And you are watching the waves.
They are arriving.
They are leaving.
They do not rush.
They do not force.
And they do not strive.
These waves they are simply moving in their natural rhythm.
And now let your breath do the same.
Allow your inhale to arrive naturally.
Like a wave moving toward the shore.
And the exhale to slowly return.
Like a wave moving back toward the sea.
Here you are,
Just gently breathing.
Inhale.
Arrive.
Exhale.
Return.
And again.
Breathing in.
Arriving.
Gently exhale,
Returning.
Just continue in your own time.
And with each exhale.
Let the ocean carry away a little more tension and stress.
Just let it flow into the sea.
And now your body no longer needs to hold on quite so tightly.
And as your breath settles into this rhythm,
Maybe notice how your nervous system is responding.
Your shoulders softening,
Jaw relaxing Your belly is becoming easier.
Heart is feeling steady.
And your vagus nerve is receiving these beautiful messages.
Messages of calm,
Of safety.
Messages of reassurance.
And now you are safe enough to soften.
Safe enough to breathe in your own rhythm.
Safe enough to rest.
Safe enough to receive.
And just allow your breath now to continue in its own rhythm.
Just like the waves moving across the shoreline.
It's steady.
Reliable.
And it's patient.
Take a slow breath in now.
And a gentle breath out.
Letting go.
Now you have moved away from the seashore.
And you are standing at the edge of a vast open meadow.
It's a meadow that is bathed in golden light.
The air is beautifully warm against your skin.
And the breeze,
It is so gentle.
Wildflowers are swaying softly all around you,
And above you stretches a beautiful endless blue sky.
You begin walking slowly through the meadow now.
There is no destination here.
No urgency,
No pressure.
Only this very moment.
And now with every step you take you notice how your body is becoming a little softer.
Your shoulders are releasing even more.
Your jaw is loosening and your breath is becoming easier,
Softer,
Slower.
Take a moment to notice how your nervous system is settling even more deeply.
The grasses,
They're moving around you like waves,
Golden,
Soft.
Alive.
With every step you become more aware of the earth beneath your feet.
How steady it is,
Supportive.
It's ancient.
This same Earth that has supported countless generations before you.
And now the same earth that continues to hold you now.
You are held.
You feel carried and you feel connected.
Now as you continue walking,
You notice something appearing in the distance.
It's the magnificent oak tree.
Standing alone in the center of the meadow.
But so strong.
Ancient.
Rooted.
Why?
Now these branches are stretching wide across the sky.
Its roots reaching deep into the air.
And as you move closer you feel something unexpected.
It's a beautiful feeling of welcome.
A feeling of recognition.
It's really as though this tree knows exactly how much you have been carrying it.
And so it has been waiting for you.
And now you make your way toward it.
You settle beneath its vast canopy.
Where the shade is feeling so cool and comforting.
The earth beneath is so soft.
And the trunk that you are resting upon is so solid and reassuring.
Simply rest here for a few moments.
You are held by the tree.
Held by the earth.
And held by this beautiful moment.
And perhaps you become aware of something your nervous system has been carrying.
Maybe it's a worry,
A fear,
A responsibility or something just tiring.
So just simply notice what comes.
And when you're ready just place it gently at the roots of the tree.
You can allow the Earth to receive it.
Allow yourself to put it down.
Maybe you've been holding on to a tension in your body or a story that you've been carrying.
Just allow it to rest at the roots of this magnificent tree.
The roots are receiving it.
The Earth is holding it and you are letting go right now.
Your chest is feeling lighter.
And your nervous system,
It's realizing it no longer has to grip quite so tightly.
And now just listen for any words that might come through for you.
Listening to your body,
The gentle breath flowing in.
And flowing down.
Your soft,
Rhythmical heartbeat.
Your belly expanding and receding.
And now the tree begins to offer you something.
Not through words,
But through knowing.
Through its presence,
Through its wisdom.
Maybe it's peace.
Trust.
Strength.
Courage.
Or self-compassion.
And just notice what arrives.
Allow yourself to receive it into your heart.
Into your body.
Into your nervous system.
And as you sit beneath this tree.
The light is beginning to change now.
It's becoming softer,
Warmer,
More radiant.
It's more radiant,
The sunlight filtering through the branches,
Dancing across the grass.
And creating patterns of gold all around you.
This light is moving towards you.
A beautiful night of restoration.
Healing day.
And a light of calm.
It's offering you warmth.
It's offering you comfort.
And now this golden light gently touches the top of your head.
It's relaxing your forehead.
Softening the muscles around your eyes.
Relaxing your throat.
Now this golden light is flowing through the pathways of your vagus nerve.
It's like liquid sunlight moving through your throat.
Bringing ease.
Bringing softness.
Flowing into your heart now.
Offering reassurance.
Comfort.
Flowing into your lungs,
Creating space.
Freedom in your breath.
Flowing into your belly now.
It's that place where so many emotions are carried.
It's the place where stress can often settle.
But this golden night is bringing warmth.
There,
It's bringing gentleness.
So every breath you take is carrying that light deeper.
And every exhale.
Allowing your body to soften further.
To soften further in this moment.
In this breath.
This quiet experience of being alive.
So you are safe enough to soften.
Your body deserves gentleness.
And your nervous system deserves kindness.
You are simply resting here.
Breathing.
So now gently and slowly return to the space around you.
Feel your breath gently flowing in and out.
When you're ready take a moment to gently roll your shoulders if that feels good.
And give yourself a gentle stretch.
Reflect for a moment on how your body feels now to when you first started.
Slowly open your eyes.
So thank you so much for joining me on this journey.
Stay with the feeling of calm.
Relaxation and peace.
So take good care of yourself.
And until the next time.
Namaste,
My friend.
