Morning Nervous System Regulation Rewiring (Full Track)

Join Dr. Jenna Ray, Health Psychologist, and Certified Clinical Hypnotherapist, for today’s session, where you will explore some of the most effective tools and techniques for regulating your nervous system, enhancing your health, and cultivating well-being and happiness.

This track will focus on guiding your mind and body into a peaceful state, shaping your outlook and beliefs to help your nervous system find balance. You'll cultivate a mindset that allows you to move gracefully through your day, ready for whatever comes your way.

Please note that this is a longer session, but you are welcome to explore each section individually as shorter tracks. The sections include affirmations, gratitude, loving-kindness, and visualizations. You will then create an anchor to easily tap back into this mindset anytime throughout your day.

Music by: InnerTune

Transcript

Good morning,

Today's session will explore some of the most effective tools and techniques for regulating your nervous system,

Enhancing your health,

And cultivating well-being and happiness.

Today,

We will focus on guiding your mind and body into a peaceful state,

Shaping your outlook and beliefs to help your nervous system find balance.

You'll cultivate a mindset that allows you to move gracefully through your day,

Ready for whatever comes your way,

While rewiring your brain to tap into these healthy states more naturally.

And please note that this is the longer session,

But you are welcome to explore each section individually as shorter tracks available on my accounts page.

The sections include affirmations,

Gratitude,

Loving-kindness,

And visualizations.

You will then create an anchor to easily tap back into this mindset any time throughout your day.

Alright,

Let's begin by gently turning our focus inward,

Centering ourselves through the rhythm of our breath.

As you breathe,

I invite you to take three slow,

Calming breaths,

Inhaling to a count of four,

Holding for four,

And exhaling for six.

With each inhale,

Allow yourself to draw in the energy and intentions you'd like to cultivate for your day,

And with each exhale,

Softly release anything you wish to let go of.

As you continue to relax,

Allow your eyes to gently close,

Feeling them grow heavier and heavier with each passing moment.

Embrace the sensation of heaviness,

Knowing it is a sign of deepening relaxation and letting go.

Let's begin.

Take a deep breath in,

Gently drawing in vitality with your inhale.

Feel this energy filling your lungs and flowing through your entire body as you hold it,

Nourishing and energizing every part of you.

And now,

With a slow and peaceful exhale,

Release anything that no longer serves you,

Letting go of anything that isn't vital.

With your next breath,

Gently inhale an abundance mindset,

Drawing in the energy of all that is plentiful in your life.

As you hold this breath,

Allow yourself to focus on the joy and gratitude for everything you have,

Feeling that warmth and contentment flow through your entire being.

And now,

As you slowly exhale,

Release any part of you that does not recognize or embrace the abundance surrounding you.

Lastly,

Take a deep,

Gentle inhale,

Drawing in optimism and compassion.

As you hold the breath,

Imagine your entire body being cradled in a cloud of warmth and positive energy,

Surrounding you with kindness for yourself and others.

And as you exhale,

Allow anything that doesn't align with this positivity to gently drift away,

Flowing out into the ether,

Leaving you feeling light and peaceful.

Now that we've activated the parasympathetic nervous system and gently prepared our body for a wonderful day ahead,

Let's invite a deeper relaxation,

As if you are floating effortlessly into a warm,

Soothing hot spring.

Allow your body to soften and unwind as we shift our focus to each part of your body,

From the top of your head,

Slowly down to your toes,

Letting every muscle relax and release into peaceful stillness.

Imagine yourself floating in that warm,

Serene,

Hot spring,

The soothing water gently cradling your body.

Feel the warmth as it begins at the top of your head,

Softening,

Relaxing your scalp and forehead,

Allowing any tension to melt away.

As the warmth flows down,

Feel it easing through your eyes,

Cheeks,

Your jaw,

Softening every muscle as you drift into deeper relaxation.

The warmth gently moves into your neck and shoulders,

Loosening any tightness and allowing your shoulders to drop,

Feeling light and free.

Next,

The comforting heat travels down through your arms,

Warming your biceps and forearms,

Flowing down to your hands and fingertips,

Making them feel weightless and calm.

Now the warmth spreads across your chest,

Soothing your lungs and heart,

As your breathing becomes slow and effortless,

The warmth flowing down into your abdomen,

Easing any tension or tightness.

Feel the gentle water as it wraps around your back,

Your spine softening as it's enveloped by this soothing warmth.

Moving lower,

The relaxation reaches your hips and thighs,

Releasing any tightness in your muscles and allowing them to float peacefully.

The warmth continues down your legs,

Through your knees,

Calves,

And ankles.

Make them feel light and free as the hot spring water flows gently around you.

Finally,

The warmth reaches your feet,

All the way down to your toes,

Dissolving any remaining tension.

Your entire body is now completely relaxed,

Floating effortlessly in the tranquil water,

Feeling peaceful,

Calm,

And deeply at ease.

Continue to sink even deeper into this state of relaxation during our time together today.

Your body and mind are so at ease that nothing can disturb them.

You are resilient,

Capable,

Calm,

And optimistic.

Any event today that might typically trigger you will instead serve as a gentle reminder of the peaceful state you're in right now.

You'll carry with you a sense of vitality,

Joy,

And compassion throughout your day.

The deeper you relax,

The stronger this connection becomes,

Allowing you to effortlessly maintain this serene mindset.

Continuing with our peaceful morning,

Let's reaffirm the positive beliefs we hold.

Each time we express these beliefs,

They help dissolve any limiting thoughts or past influences that may have affected us,

Replacing them with our empowering truths.

As I say these phrases,

I invite you to repeat them,

Either out loud or silently in your mind.

I am capable and resourced,

Confidently tackling challenges with the skills and support I need.

My body is always looking out for me and is fully capable of keeping me healthy and energized.

I engage in positive health behaviors,

Nurturing my well-being through mindful choices and actions.

I am loving towards myself and others,

Cultivating deep,

Meaningful connections with compassion.

I am optimistic and hopeful,

Seeing the potential for growth and positive outcomes in every situation.

I am emotionally regulated and balanced,

Honoring all of my emotions,

Handling my feelings with grace,

And maintaining an expansive window of tolerance.

I make decisions that align with my values,

Ensuring that my choices reflect my true self and purpose.

I am abundant in all areas of my life,

Attracting and embracing prosperity,

Joy,

And fulfillment.

Great work!

Now that we have affirmed these positive beliefs,

Take a moment to visualize them deeply embedding into your subconscious.

Becoming an integral part of your inner self.

As you fully absorb these beliefs,

Know that you are fully capable.

Your body wants to support you.

You are full of compassion.

You are optimistic and emotionally regulated.

You make aligned decisions,

And all of this reminds you of your abundance.

Allow these words to resonate deeply within you.

And next,

Let's shift our focus to gratitude,

Appreciating the positive changes and abundance in your life.

Begin by bringing your awareness to your immediate environment.

Take a deep breath,

And use your mind's eye to look around,

Remembering the details of your surroundings.

As you do,

Identify and appreciate specific things you are grateful for in this space.

It might be the comfort of your chair,

The warmth of the sunlight streaming through the window,

Or the peaceful ambience of the room.

You might also reflect on the people you live with and appreciate their presence,

Support,

And the positive energy they bring into your daily life.

Let this gratitude fill you,

Acknowledging how these elements enhance your sense of well-being and comfort.

Next,

Shift your focus to other familiar places that hold meaning for you.

This could be a cherished park,

A favorite cafe,

Or any place where you have experienced joy or solace.

Visualize these locations,

Recalling the positive experiences and memories associated with them.

You might also think about the people who share or have shared these places with you,

Such as friends or loved ones,

And appreciate their presence and the joy they bring into your life.

Allow yourself to smile as you immerse in these memories,

Letting the gratitude and happiness fill you completely.

Reflect on how these places and the people connected to them contribute to your overall sense of well-being and joy.

Finally,

Expand your perspective to encompass the world at large.

Reflect on the broader aspects of life and the global community that inspire gratitude within you.

Consider the beauty of nature,

Such as the majestic landscapes,

The serenity of oceans,

Or the diversity of wildlife.

Think about the kindness and compassion shown by people around the world,

From acts of charity and humanitarian efforts,

To global movements for social justice and equality.

Appreciate the advancements and innovations that improve lives,

Such as medical breakthroughs,

Technological progress,

And environmental conservation efforts.

Take a moment to acknowledge and feel grateful for the interconnectedness of all things and the positive changes happening across the globe.

Allow the sense of global appreciation to deepen your connection to the world and enhance your overall sense of gratitude.

Wonderful.

Now let's practice loving-kindness.

The more we cultivate this practice during our time together,

The more naturally it will flow into our everyday lives,

Where it is needed most.

As you embrace this practice,

Let the feelings of compassion and kindness grow within you,

Allowing them to extend effortlessly to yourself and others,

Here and throughout your day.

Begin by focusing on yourself.

Take a few deep breaths,

Allowing yourself to relax completely.

Picture yourself in your mind's eye,

And as you do,

Gently extend loving-kindness towards yourself.

Imagine enveloping yourself in a warm,

Comforting light of your favorite color.

A light that represents your compassion and care.

Feel this warmth spreading through your entire being,

Acknowledging your worth,

Your strengths,

And your efforts.

Allow yourself to fully embrace this sense of loving-kindness,

Affirming your own value and deservingness of love and compassion.

Feel it fully now,

And carry it with you,

Always.

Next,

Bring to mind a loved one who is dear to you.

Visualize them clearly in your mind,

And as you focus on them,

Extend your loving-kindness towards them.

Imagine surrounding them with a gentle,

Radiant light of compassion and warmth.

Feel the depth of your care and appreciation for them,

Acknowledging their qualities and the positive impact they have on your life.

Allow yourself to deeply connect with this sense of loving-kindness,

Wishing them happiness,

Health,

And peace.

Now think of someone who has been a source of frustration or challenge in your life.

Picture them in your mind,

And as you do,

Try to approach them with a sense of understanding.

Imagine extending a soothing,

Healing light towards them,

Recognizing their humanity and the struggles they may have faced.

Even if it's difficult,

Allow yourself to feel a genuine wish for their well-being and happiness.

Let this loving-kindness soften any negative feelings,

Helping you to cultivate a more compassionate perspective.

Finally,

Bring to mind a stranger,

Someone you don't know personally,

But who is a part of the broader human experience.

Visualize them as a fellow traveler on life's journey,

Deserving of love and kindness.

Imagine extending a warm,

Enveloping light of compassion towards them,

Acknowledging their own unique challenges and joys.

Allow yourself to feel a deep sense of connection and goodwill towards this stranger,

Recognizing our shared humanity and the positive impact of extending loving-kindness to all people.

Before we move on,

Take a moment to pause and fully immerse yourself in loving-kindness.

Visualize this warmth filling your entire body,

Letting it penetrate every cell and layer of your being.

Feel this loving-kindness becoming one with who you are,

Integrating seamlessly into your essence and becoming a fundamental part of your presence.

Let this deep sense of compassion and care infuse your entire being,

Grounding you in a state of warmth and connection.

Lastly,

Let's take all the strengths and abundance we've just affirmed and use them to envision how our day will unfold in three different ways.

You'll picture yourself moving through your day with confidence and positivity,

Embracing both planned activities and unexpected events.

As you visualize,

Engage all five of your senses.

Imagine the sights,

Sounds,

Smells,

Tastes,

And tactile sensations of each moment.

Truly immerse yourself in these scenarios,

Feeling as if you are right there in the experience.

Allow this vivid imagery to reinforce your sense of capability and abundance,

Preparing you to face the day with resilience and ease.

Begin by visualizing the first half of your day.

Picture yourself starting your morning with a sense of calm and positivity.

Imagine the details of your morning routine.

As you move through your morning activities,

Visualize handling each task with grace and efficiency.

See yourself navigating through any challenges with ease and confidence,

Maintaining a steady and positive mindset.

Take your time to fully explore this visualization now.

Next,

Shift your focus to the second half of the day.

Visualize the transition from morning to afternoon.

And then into the evening.

Imagine yourself approaching each task and interaction with enthusiasm and resilience.

Feel yourself responding to unexpected events with calm and adaptability.

Using your strengths and abundance to handle each situation effectively.

Allow yourself to experience the fulfillment and satisfaction of a productive and positive day.

Take your time to fully explore this visualization now.

Finally,

Turn your attention to who you want your future self to be.

Envision the person you aspire to become,

Incorporating the vitality and abundance you have affirmed.

Picture yourself in various scenarios that represent your goals and aspirations.

How you handle challenges.

Interact with others.

And achieve your dreams.

Imagine the feelings,

Sensations,

And experiences associated with this future version of yourself.

See yourself living with confidence,

Joy,

And fulfillment.

And notice the qualities and attributes that define your future self.

Allow this version to inspire and motivate you,

Reinforcing your commitment to growth and personal development.

Take your time to fully explore this visualization now.

Let this exercise strengthen your sense of empowerment and guide you through your day and your journey towards becoming your ideal future self.

Anytime you wish to return to the positivity and empowerment of this session,

Simply clasp your hands together.

Each time you do,

You will reconnect with the essence of who you are and all that you are capable of.

You will remember your strengths and align yourself with your best self,

Effortlessly letting go of anything that does not resonate with your true purpose.

Clasp your hands together now,

And as you do,

Feel the connection to the positivity and strength of this session.

As you gently pull your hands apart,

With your eyes still closed,

Begin to bring your awareness back to the present moment.

Start by moving your fingers and toes,

Then gradually stretch and flex your limbs to awaken your body.

Feel the energy returning to you,

Revitalizing you,

And refreshing you.

Each time that you use this method for easy relaxation,

You relax more easily,

More quickly,

And more deeply.

Relaxation is a skill that you are easily developing.

And remember,

You are resilient,

Capable,

Calm,

And optimistic.

Any event today that might typically trigger you will instead serve as a gentle reminder of the peaceful state you're in right now.

You'll carry with you a sense of vitality,

Joy,

And compassion throughout your day.

The deeper you relax,

The stronger this connection becomes,

Allowing you to effortlessly maintain this serene mindset.

Now open your eyes,

Smile,

And conquer your day.

You've got this.

Reviews

Love your meditations, bring in peace, joy and optimism. 💖🙏

😊 Wonderful! Thank you.

Very calming and relaxing way to start my day. Thank you. 🙏🏻

Wonderful, thank you