Welcome to this nervous system regulation meditation created just for you.
Begin by finding a quiet and comfortable space where you won't be disturbed.
Sit or lie down in a relaxed position,
Being sure that you are warm and preferably in a darkened space.
Gently close your eyes and take a deep breath in through your nose,
Allowing your chest and belly to expand.
Slowly exhale through your mouth,
Releasing any tension.
Let go of the outside world for now and bring your focus inward.
We'll begin by grounding.
Notice the weight of your body against the surface you're resting upon.
Can you notice texture,
Temperature,
Pressure as this surface comes up to support you?
Visualize roots growing and extending from your body down deep into the earth,
Anchoring you and providing stability.
With each breath,
Drawing in the healing energy from the earth.
As you inhale,
Say to yourself,
I am grounded.
As you exhale,
Say to yourself,
I am supported.
Inhale,
I am grounded.
Exhale,
I am supported.
Notice the natural rhythm of your breath without trying to change it.
Feel the sensation of the breath as it enters and leaves your body.
The inhale is cool in the nostrils.
The exhale is warm.
Can you notice the path the breath takes?
How far can you follow it?
As you inhale,
Visualize a wave of soothing energy moving through your body.
And as you exhale,
Imagine releasing any tension or discomfort.
Inhale,
Visualizing the wave of soothing energy moving through your body.
Exhale,
Imagine releasing and letting go of any tension or discomfort.
Turning the attention to the body now,
We'll begin at the top of the head and slowly scan downward.
Imagine healing energy and support for the nervous system.
Visualize this light entering the crown of your head and slowly flowing down through your body,
Gently touching and soothing your nerves.
As the light moves through you,
Envision it dissolving any areas of tension or discomfort,
Leaving behind a sense of calm and balance.
If you do notice any areas of tension,
Discomfort,
Or sensation,
Just allow it with compassion and curiosity.
Let's begin now with the crown of the head,
Moving the healing energy downward,
Bringing the attention to the crown of the head,
Moving down now to the roof of the mouth,
Down into the jaw,
Down further along the length of the neck,
Down into the shoulders and shoulder blades,
Moving that healing energy down the arms and into the palms of both hands.
Now directing the attention to the length of the spine from the base of the head all the way down the tailbone to the sacrum.
Notice the pelvis and hips,
The weight of the pelvis heavy on the floor.
Imagine the strong and stable connection between the hips,
The psoas,
The diaphragm,
And lower spine,
Allowing these areas to relax deeply by extending the exhale.
Now bring your attention to the legs,
The tops of the thighs,
Moving down to the kneecaps and down to the ankles.
Notice any sensation that may come up as you end at the soles of the feet.
I invite you now to place your hands over your heart and listen to the following affirmations or repeat them to yourself silently,
Allowing the words to resonate throughout your entire body.
I am safe and supported in my healing journey.
I am safe and supported in my healing journey.
My nervous system is finding its balance and harmony.
My nervous system is finding its balance and harmony.
With each breath I am promoting healing in my body and mind.
With each breath I am promoting healing in my body and mind.
I am resilient and my body knows how to heal itself.
I am resilient and my body knows to heal itself.
Take a moment now to express gratitude for the time you've dedicated to your healing.
Acknowledge your commitment to your well-being.
Also send love and gratitude to your entire body as it heals and finds its place of balance and safety again.
Fill every cell,
Every muscle,
Every bone with the light and love from your heart.
Thank you body for all that you do every single day so that I may enjoy the life I have and find ease in my movement throughout my day.
Returning again to the breath,
Inhale and exhale with a sigh or a sound.
Whatever feels right for you.
Inhale and exhale with a sigh or a sound.
Slowly and gently bring your awareness back to the room,
To the surface you're resting on and the sounds around you.
On your own time,
At your own pace,
Wiggle your fingers and toes to gradually reawaken your body.
And when you are ready,
Open your eyes with a renewed sense of peace and readiness to embrace your journey of recovery.
