Today we are going to be going through a gentle somatically rooted guided meditation to support nervous system reset through breath.
This practice invites you to soften layer by layer,
Reconnect with your body's natural rhythm,
And return to the wisdom of presence.
Let's begin.
Thank you for arriving here with yourself.
Begin by finding a comfortable position,
Seated or lying down,
And allow your body to settle.
Let your spine be long but not rigid.
Let your shoulders soften.
Let your belly be at ease.
Close your eyes if that feels safe,
Or simply let your gaze rest gently on a still point in front of you.
We begin by just noticing.
You are here.
You are breathing.
You are allowed to take this time.
Now gently bring your awareness to your breath,
Noticing the inhale and the exhale.
No need to change anything yet.
Just feel.
Where in your body do you most notice the breath?
Is it your nose?
Your chest?
Your belly?
Allow your attention to rest there without trying to deepen or control the breath.
Just meet it as it is.
And now,
Slowly,
Let your breath begin to deepen.
Not by force,
But by invitation.
Inhaling through the nose.
Exhaling slowly through the mouth.
Letting each breath signal to your body.
You are safe here.
You might place one hand on your chest and one hand on your belly.
Feel the rise and the fall.
The rhythm that's been with you your whole life.
The breath as anchor.
The breath as bridge.
Now with each exhale,
Invite something to soften.
Not all at once,
Just one layer at a time.
Exhale and soften the space behind your eyes.
Exhale and release the jaw.
Exhale and let the shoulders melt down and away.
Exhale and untangle the belly.
Exhale and surrender any gripping of the hips or the legs.
Notice how the body responds.
Not as command,
But as permission.
There is nothing to hold up right now.
You are allowed to be held.
Now take a few moments to scan your body with breath.
Notice any place that feels heavy or light,
Tight or open.
No need to fix or to change.
Just be with what's here right now.
You might silently say,
I am listening.
You might silently say,
I am here now.
Or you might simply silently say,
This breath and this one and this one.
Let your breath find the places that have been waiting for presence.
Let it gather scattered pieces.
Let it become your reset.
Taking another nice slow inhale and allowing a gentle exhale.
Beginning to invite some gentle movement back into your fingers and your toes.
Wiggle,
Stretch,
Reorient into your bodily sensation and let your body awaken in its own time.
And when you feel ready,
Open your eyes or lift your gaze.
Carry this breath with you,
This rhythm,
This relationship.
It is always here.
You have always had the power to return.
I thank you for breathing with me.
