Calm Your Nervous System. Connect To Your Inner Child.

Sometimes it can be challenging to calm down our nervous system during panic attacks, anxiety or prolonged stress. This inability to switch to parasympathetic nervous system can come from childhood trauma or from the exposure to prolonged stressful situations. Once we are trapped in the stress part of our nervous system, our inner child panics and takes over, believing there is no other way. There is another way. Let's reassure, calm and reconnect with our inner child by practising and finding out how our nervous system works.

I hope this meditation helps,

Love, Ana

Transcript

Welcome.

You are safe here.

Your body is safe in this present moment.

You are safe in this present moment.

Take a deep breath through your nose for about five seconds and exhale through your mouth for about seven seconds.

And repeat.

Inhale through your nose,

Three,

Two,

One.

Exhale through your mouth,

Six,

Five,

Four,

Three,

Two,

One.

Inhale,

Three,

Two,

One.

Exhale,

Six,

Five,

Four,

Three,

Two,

One.

And breathe normally.

Make sure that your exhale is as twice as long as your inhale.

This will indicate to your nervous system that you are safe and that you can relax and let go.

The faster we breathe,

Especially if we hold our breath as well,

Indicates to a nervous system that we are not safe.

Sometimes it is useful if we find ourselves in a situation that is threatening to us.

However,

If you are experiencing anxiety,

Stress,

Chronic stress,

If you have experienced prolonged trauma as a child or any trauma,

Your nervous system can be overloaded and it does not recognize when you are safe and when you are not safe.

By breathing rhythmically and slowly,

We send a signal to a nervous system that we are safe.

So let's repeat.

You're going to breathe in for five seconds and you're going to breathe out for eight this time.

And let's do this together.

And breathe in,

Four,

Three,

Two,

One.

Breathe out through your mouth,

Six,

Five,

Four,

Three,

Two,

One.

Breathe in,

Four,

Three,

Two,

One.

Breathe out,

Six,

Five,

Four,

Three,

Two,

One.

Breathe in,

Four,

Three,

Two,

One.

Breathe out,

Six,

Five,

Four,

Three,

Two,

One.

And breathe normally.

Make sure your exhale is twice as long than your inhale.

Now as you are breathing,

Remind yourself that you are safe.

Remind yourself that you are a grown-up person now.

It's useful to remind your inner child of your age.

To remind them that you are not a child.

That you can make choices now.

That it is safe for you to make choices.

Now place your hand onto your chest as if you are to place your hand on your inner child's back and rub it in a circular motion as you're breathing slowly in and out.

And as you are massaging your inner child's back,

Anchor your chest.

Tell your inner child that they are safe.

That this is a safe moment.

Tell them that you'll be looking after them.

That you'll be giving them love,

Support,

Reassurance,

Kindness,

Compassion,

Forgiveness,

Love.

Lots of love that they need.

And as you are doing this,

Observe energies around your chest.

How is your inner child feeling right now?

And breathe out as you are observing and relax.

Relax into your chest.

Relax into your being.

It's safe for you now to be in your body.

You are a divine being.

You are love.

And your body is now a safe place for you.

Thank you very much for joining me.

Please stay connected for as long as you need to.

Reviews

Ana, thank you for this soothing & comforting session!

This was so comforting! The slow pace was very helpful in centering. This teachers live meditation included inner child journaling which I think would also make an excellent guided meditation ✨🤍✨

What an amazing way to release stress and anxiety .. I felt calmer and connecting to my inner child via rubbing my chest/back felt so soothing and comforting . Thank you