Welcome beautiful soul,
Sophie here.
This is a guided nervous system reset to help you release stress and reconnect with your body.
This is your time to pause,
To soften,
To come back home to yourself.
There's nowhere to go,
Nothing to achieve and absolutely nothing to fix.
Just a gentle invitation to be here with yourself.
Find a comfortable position and let's begin.
Now before we close the eyes I invite you to gently begin to look around the space that you are in.
Let your eyes slowly move,
No rush,
Noticing colors,
Shapes,
Light,
Objects,
Textures and let your body register I am here.
I am safe in this moment.
Really take your time with this and when it feels right gently allow your eyes to close or soften your gaze.
Taking a moment to feel the points of contact of your body resting.
Now we begin with a simple but powerful reset practice called the physiological sigh.
For this practice you inhale through the nose and take a second small sip of air at the top through your nose and then a long exhale through the mouth inviting sound.
Now let's do that together.
Inhaling through the nose,
Sip in more air through your nose and exhale slowly.
And again whenever you feel ready inhaling through the nose,
Topping up and a long exhale.
I invite you to repeat for a few rounds in your own time.
As you inhale feel your belly expanding and with every exhale welcoming a gentle sound,
A gentle sigh.
And one more time deep belly breath in through the nose,
Filling up your lungs,
Filling up your belly,
Taking another little sip through your nose and letting go with a sound relaxing every muscle in your body.
This simple yet powerful practice can help to quickly downregulate stress.
Now let your breath settle as we shift into another practice.
We're going to be inhaling through the nose to the count of four and simply exhale through the mouth the count of six.
And once again if it feels good to you inviting a gentle sigh on every exhale which signals your nervous system that you are safe.
So whenever you're ready fully exhale and follow my count.
Inhale two,
Three,
Four and exhale two,
Three,
Four,
Five,
Six.
Inhaling through the nose and exhaling through the mouth relaxing every muscle in your body.
Inhale two,
Three,
Four and exhale two,
Three,
Four,
Five,
Six.
Inhale belly is expanding like a balloon and exhale belly is softening,
Relaxing every muscle.
Inhale and exhale.
Inhale and exhale.
Let it be soft like a release.
Inhale and exhale.
Inhale and exhale.
And I invite you to come back to your natural rhythm of breathing observing the sensations in your body with childlike curiosity.
For our next practice we are going to be breathing in and out through the nose to the count of five with a short hold on the inhale and a short hold on the exhale.
Now I invite you to fully exhale and to follow my count.
Begin to inhale through the nose to the count of five.
In two,
Three,
Four,
Five.
Now gently hold your breath at the top for five.
Two,
Three,
Four,
Five.
Slowly exhale through the nose the count of five.
Two,
Three,
Four,
Five.
Then a soft pause at the bottom for five.
Two,
Three,
Four,
Five.
And again inhale.
Two,
Three,
Four,
Five.
And hold.
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four,
Five.
And hold.
Two,
Three,
Four,
Five.
Inhale.
Belly is expanding.
And hold.
And exhale relaxing your eyes,
Your eyebrows.
And hold.
And hold.
And exhale.
And hold.
If at any point it feels too much you can always return to your natural breath.
Inhale.
This is simply an invitation.
And hold.
And exhale.
And hold.
And gently release this pattern and come back to a natural easy breath.
Notice what has shifted.
Bringing awareness into your body.
Notice any sensations,
Vibrations,
Tingling,
Movement of energy.
Notice your belly,
Your chest,
Your jaw.
If it feels good to you gently begin to add some micro movements.
Maybe start by softening the jaw.
Rolling the shoulders gently as you bring your awareness to your shoulders.
Let your body naturally guide you.
This isn't about doing it right.
It's about listening to the wisdom of your body.
And if it feels good,
Place one hand on your heart and one hand on your belly.
As you feel the warmth of your own touch,
This is a signal of safety.
You are literally telling your nervous system,
I am here with you.
And stay here for a few slow deep belly breaths.
Feeling your belly expanding with each inhale and softening with each exhale.
If there are any sensations,
Any emotion,
Any energy moving through you,
Let it be there.
See if you can welcome it with love,
With kindness.
Simply allowing whatever is arising.
Now gently wiggle your toes and your fingers.
If it feels good to you,
I welcome you to give yourself a nice big hug.
Remembering that your hands and your arms are an extension of your heart.
Like this we can consciously pour love into our bodies.
Slowly begin to open your eyes.
Once again,
Look around your space.
Let your eyes gently land on something neutral,
Something pleasant,
Something that feels safe and take it in.
Let your body register,
I'm here.
Right now I am safe.
If it feels good to you,
You might like to gently stretch your arms.
Notice how you feel now.
Even the smallest shift matters.
Your breath,
Your body,
Your awareness,
These are tools you can return to any time.
You don't need to carry everything all at once.
You can pause,
Breathe and come back to yourself again and again.
If you feel called to dive deeper,
I'd love to welcome you into one of my breathwork journeys or retreats.
You can find out more details in my bio.
I hope you have the most magical day with all of my love,
Sophie.
