Hello and welcome to this five-minute nervous system reset heart coherence meditation designed to give you a fresh mind body and spirit within just a couple of minutes so that you can return back to whatever you're doing.
Start your day or end your day with a clear mind fresh sense of being and a calm regulated nervous system.
We'll begin by finding a place to either sit or lie comfortably for this meditation.
Whatever is comfortable for you and whatever is available for you just make sure that you're comfortable and that your back is nice and straight up with ease and not rigid or forced in any way.
And we'll begin by just becoming aware of our breath as we breathe in and breathe out.
Feeling the natural ebb and flow of the breath as it moves in the body and moves out of the body.
Just following that natural rhythm.
No need to change or judge it.
Simply just observing the breath as it moves in and moves out and expanding your awareness to your body to the position that your body is in and feeling a sense of support here as you focus on your breath and feel your body grounded and supported beneath you and feel your body breathing in that fresh air surrounding you and exhaling all of that used up stale air and stale energy.
And we're going to do a quick little breath work here just to activate the vagal nerve and to reset the nervous system tone.
And what we're going to do is we're going to breathe in hold and then we're going to make the sound of the ocean or a sound.
So on your next deep breath breathe all the way in two three four hold two three four five six seven and again all the way in two three four hold two three four five six seven out with that ocean.
Breathing all the way in again two three four holding here three four five six seven out with that ocean sound.
One more nice deep breath all the way in two three four hold two three four five six seven and allow your breath to return to a natural normal state just following that natural ebb and flow feeling that breath moving in the body and moving out of the body.
When we connect to our breath and when we pause on everything else and bring our awareness to our body and our breath we allow ourselves to tap into our natural potential our inherent peace and our natural power just by taking this pause in this moment to simply breathe you are inviting in a sense of deep peace and deep relaxation.
So again just focus on that breath as it's moving in and moving out feeling the connection to your body feeling the support beneath you and feeling that fresh breath and fresh energy move in and letting go of any stale or used up energy.
And as we finish up here this quick little reset thank yourself for taking this time for giving yourself this space and for connecting to your body.
Maybe place a hand on your heart as you breathe deeply in here and letting go feeling a sense of gratitude for this breath for this heart for this moment and for yourself.
And take your time open your eyes whenever you feel ready and I wish you a wonderful day,
Evening,
Afternoon whatever is in front of you and remember all you have to do is breathe in and breathe out.
