Hello and welcome to your quick downregulation meditation for overstimulation.
My name is Bridget,
And this meditation was designed to help you with calming the nervous system.
For moments where you may feel overstimulated,
Flooded,
Or like everything is moving too fast around or within you,
We'll use breath,
Gentle imagery,
And body-based awareness to help you with regulating your energy and create spaciousness and a return back to your grounded state of calm presence.
There is no need to do anything special to prepare.
Simply find a comfortable seat,
Whatever feels most supportive to your body.
Remembering that this session,
As with all sessions,
Is built based on consent.
Everything in this session is an invitation.
Always listen to your intuition and your body above all else.
If something doesn't resonate with you,
Then feel free to move towards what feels like it does.
You're always welcome to pause and come back to this as well throughout the day.
Without further ado,
Let's get started.
Gently closing your eyes or softening your gaze if it helps you return inward.
Bringing your awareness to the sensation of your breath.
There is no need to change it.
Just notice the way that the air enters and exits your body.
Observe the rhythm however it is.
Even noticing your breath is a form of regulation.
Before we go further,
Setting a quiet intention for this practice for yourself.
This is your space.
Your energy belongs to only you.
You are safe to slow down here.
You are allowed to take your time.
If it resonates with you,
I invite you to imagine a supportive,
Soft veil of light gently forming around your body.
A neutral and quiet form of protection.
Nothing can come in or out without your conscious choosing.
You are now sealed in your own presence.
Safe,
Held,
And sovereign.
With this in place,
Bring your awareness down to the soles of your feet.
Visualize or sense a subtle connection to the earth beneath you.
Maybe it looks like roots or simply a warm sensation on the soles of your feet.
Feel yourself gently anchoring to the nurturing energy of the earth.
Now begin a slow,
Steady breath in.
And exhale with just a little more length.
Again we'll inhale soft and full.
And exhale releasing and long.
Letting the breath travel through your body like a calming wave.
Clearing out the static of the day.
Gently scanning your body from head to toe.
Without judgment or needing to calm anything.
Notice what feels activated,
Buzzy,
Or tense.
And locate where you feel that.
Without doing anything,
Just observe.
As you breathe,
Imagine these sensations slowing down and gently cooling.
Like a cool,
Refreshing fan or mist of water on a hot summer's day.
Your jaw softening.
Your chest expanding.
Your hands unclenching.
Your belly loosening.
Your legs feeling heavier.
And the space around you quiets.
If you feel called,
You may repeat this mantra silently or make your own.
I slow it down.
I take my space.
I come back to a grounded pace.
No sound or thought can pull me fast.
I choose to land in peace at last.
Letting that intention move through you like a steady pulse.
If you notice your mind trying to speed things up,
Guess what I'm going to say next?
Your thoughts jumping ahead gently return back to my voice and back to your breath.
Slowing down your inhale.
Slowing down your exhale.
Just for this moment,
Just for right now,
I allow myself to ground.
Nothing needs to happen right now.
You're allowed to relax even if only for this moment.
Allowing yourself to settle into the softness a little longer.
Breathing gently and only focusing on slowing and focusing on your breathing.
When you feel ready,
Bring back your attention to your body.
Back to the room that you're in.
Wiggling your fingers or your toes if you're able to.
And when it feels right,
Gently opening your eyes.
Carrying this downshifted,
Regulated,
Calm energy with you into the rest of your day.
If at any point you feel frazzled again or overstimulated,
Know that you can always return to your breath.
Try to take a few slow inhales and long exhales.
And give yourself permission to only focus on your breath.
Sending you all my light,
Love,
And peace for a gentle rest of your day.
Thank you for spending this time with me.
All of my love.
Goodbye for now.
