5 Minute Nervous System Wind-Down

A 5 Minute soothing meditation to help your nervous system unwind and return to safety. Through gentle breath, awareness, and grounding, you will release tension and reconnect with calm. Perfect for moments of stress, overstimulation, or when you simply need to slow down and remember that you are safe in your body.

Transcript

Welcome.

This short practice is your invitation to slow down,

To let your nervous system settle and to remember that you are safe in this moment.

There's nothing to fix,

Nothing to achieve.

You can simply be here.

If it feels comfortable,

Close your eyes or soften your gaze.

Let your body find a comfortable position that feels supported.

It may be sitting,

May be lying down,

Whatever feels right for you.

Notice the points where your body is supported.

The floor,

The chair,

The bed.

Let yourself feel that support.

You don't have to hold yourself upright now.

Take a slow breath in through your nose and a long gentle breath out through your mouth.

As you breathe,

Let your shoulders drop,

Let your jaw loosen and let your belly soften.

If it feels okay,

Begin to let your exhale just grow a little longer than your inhale.

Inhale softly for a count of three and exhale slowly for a count of five.

Feel your body softening with each out breath as though the tension is melting away,

Draining down into the ground beneath you.

Now bring your attention to your senses.

Notice what's here right now.

Maybe the sound of your breath,

The air on your skin,

The rhythm of your heartbeat.

Let one of these sensations become your anchor.

Something simple,

Steady and safe.

Each time your mind drifts,

Come back to this gentle point of focus.

Take one more slow breath in and release it fully.

Then whisper softly or just repeat in your heart,

My body is safe.

My nervous system can unwind.

I can move gently through the world.

When you're ready,

Begin to wriggle your fingers and toes.

Feel the space around you again.

And if your eyes are closed,

Open them slowly.

Carry this calm with you as you return to your day.

Knowing you can come back to this place of rest anytime you need to.

Thank you for taking this time for yourself.