Gentle Reset: Nervous System Regulation For Deep Calm

Discover deep relaxation with this gentle nervous system regulation meditation. Perfect for anxiety, stress relief, and finding your way back to balance. This meditation is designed to help your nervous system shift from "fight or flight" to "rest and digest."

Ideal for beginners and experienced meditators alike. In this guided meditation, you'll learn: Simple techniques to activate your parasympathetic nervous system. Breathwork practices for instant calm. Body scanning methods to release tension. Grounding exercises to feel safe and centered.

Transcript

Find a comfortable position,

Either sitting or lying down,

And gently close your eyes or soften your gaze and take a moment to settle into your space.

Begin by taking a deep breath in through your nose and on your next inhale,

See if you can count to four.

And then at the top of your breath,

Hold for just a moment,

And then slowly exhale through your mouth and see if you can count to six.

And so repeat this breath cycle,

Breathing in for a count of four,

Holding at the top of your breath,

And releasing for a count of six.

And as you exhale,

See if you can let your body sink deeper into relaxation.

We'll do a body scan,

We'll move slowly upwards.

And as we do,

Notice any areas of tension or discomfort without trying to change them.

And as you breathe in,

Imagine a warm comfort.

And as you breathe out,

Feel that tension melting away like snow in the sun.

So we'll begin with focusing on the sensations of your feet touching the ground.

Feel the stability and support it provides.

Maybe imagine roots growing from your feet,

Connecting you deeply to the earth.

And you can do this even if you're lying down.

So gradually move your attention through your body,

Noticing each part without judgment.

So now notice your legs.

And now your hips.

Arms.

Relaxing with your exhale.

Release your jaw.

Release any tension.

Feel the gentle rise and fall with each breath.

This connection helps activate your parasympathetic nervous system,

Which promotes even more relaxation.

So as you breathe in,

Silently say to yourself,

I am calm.

And as you breathe out,

Think,

I am safe.

Let's do this for five breath cycles.

On the inhale,

I am calm.

Four more times.

And this time with your inhale,

Let that light grow brighter.

And with your exhale,

Let that light spread out,

Helping you relax even deeper into your cocoon of calm.

And with this light protecting you,

Comforting you,

Take a moment to notice how your body feels now compared to when we started.

Acknowledge any shifts or changes.

Even wiggle your fingers and toes.

And begin to gently reawaken your body.

Carrying this sense of calm into your body.