Welcome.
This is a gentle five minute nervous system reset.
Designed to help you slow down Release tension.
And return to a sense of calm.
This practice is for anyone.
Who may be feeling stressed.
Overwhelmed.
Or simply in need of a moment to pause.
And breathe.
You don't need any prior experience for this practice.
And you're welcome to sit.
Or lie down in whatever way feels most comfortable.
And supportive for your body.
Throughout this practice,
You will always be in control.
You can adjust Pause.
Or stop at any time.
We'll be using slow breathing and simple awareness to help signal safety to the nervous system.
Now let's begin.
And you can remain seated or lying down.
Whatever.
Feels most comfortable.
For your body.
And if it feels safe.
You can gently close your eyes.
And if not,
You can leave them open.
Begin by taking a slow breath in through your nose.
And softly exhale through your mouth.
Again.
Inhale slowly.
And exhale,
Allowing your shoulders to soften.
There is nothing you need to fix right now.
Nothing you need to figure out.
Just allow yourself this moment to pause.
Bring your awareness to your breath.
Notice the natural rhythm of your breathing You don't need to change it.
Simply notice it Now if it feels comfortable,
Allow your exhale to become just a little longer than your inhale.
Breathing in gently.
And breathing out slowly.
With each exhale,
Imagine your body softening.
Your jaw unclenching.
Your shoulders dropping.
Your belly relaxing.
And if thoughts come,
That is okay.
You don't need to push them away.
Simply return to your breath.
Let your breath.
Be your anchor.
Now take a few more slow breaths.
Breathing in calm and breathing out tension.
Feel the support beneath your body,
Whether you're seated or lying down.
You are being held in this moment.
Take one more slow breath in.
And a long gentle breath out.
Begin to bring awareness back to your surroundings.
Gently wrinkle your fingers and your toes.
And when you're ready,
If your eyes were closed,
Softly open them.
And look around Take your time returning as we end this practice.
There is no need to rush into this.
Just to notice how your body feels.
Even if the shift is very subtle.
Thank you for taking the time to care for your nervous system here with me.
You are always welcome to return to this practice whenever you need a gentle reset.
And if you felt.
That this practice was supportive.
I invite you to explore more of my guided practices here on Insight Timer for continued nervous system support.
