5 Minute Nervous System Reset

When life feels busy, stressful or overwhelming, this short nervous system practice offers a few minutes to pause, reconnect with your surroundings and come back to the present moment. Using gentle orienting, grounding, breath awareness and sensory noticing, you'll be guided to notice the support beneath you and become more connected to your body and the space around you. There's no need to force yourself to relax or make yourself feel calm. A simple practice to return to during moments of stress, anxiety, overwhelm or whenever you feel you need a brief pause to reconnect and find your footing.

Transcript

A five minute nervous system reset. If things feel a little too much right now. Give yourself the next few minutes to pause. There's nothing you need to achieve here. We're simply going to offer your nervous system a few cues that might help you feel a little more present and supported. Begin by looking around you. Actually allowing your head and your eyes to move. You don't need to stare at anything. Just let your gaze travel slowly around the space that you're in. Notice what's here. Perhaps notice three things that feel neutral or pleasant to look at. Colour. A shape. The light. Something familiar. Let your eyes linger wherever they naturally want to rest. And notice whether anything changes in your body as you do this. Now bring your attention to where your body is making contact with something solid. Your feet against the floor. You're back against a chair. Your body against the bed. You don't need to make yourself relax. Simply notice that something is holding you. Perhaps press your feet gently into the floor. Notice the pressure. And release. Again, Press. And release. Let yourself feel that boundary between you and the ground. Now, Notice your breath. Don't change it immediately. Just become curious about it. Where can you feel you're breathing most easily? Perhaps around your nostrils, Your chest. Your ribs, Your stomach. If it feels comfortable, Allow your next exhale to be slightly longer. Then let your breathing find its own rhythm again. Now listen. What's the furthest sound you can hear? What's the closest? Perhaps there are several sounds layered together. You don't need to identify them all. Just listen. And finally. Notice your body again. Has anything shifted? Maybe it has, Maybe it hasn't. Both are okay. Regulation isn't about forcing yourself into calm. Sometimes it's simply helping your body realize. I'm here. I'm in this moment. And right now. I have some support beneath me. Take another look around your space. Feel your feet. And when you're ready. Carry on with your day. Perhaps just a little more connected to where you are. Go gently.