Almost everything will work again if you unplug it for a few minutes,
Including you,
Anne Lamott.
Namaste dear ones,
This is Lauren and I am so happy you are here and that we are here together for this short but effective nervous system reset meditation.
Take a moment to arrive in your space,
In your shape.
Allow your body to settle into your most comfortable position.
If it feels safe and welcomed,
You might softly close your eyes and begin to journey inward or take a gentle and soft gaze outward.
Wherever you are in your day,
This is your permission to pause,
Reset and return to yourself,
Allowing a wave of relaxation to wash over you now,
Encouraging a release of any tension,
Clenching,
Gripping in your mind,
Body and energy.
Take a moment here to simply notice the breath moving in and out of your body.
Nothing to change yet,
Just witnessing,
Landing,
Being.
Now we'll begin a gentle breathing practice to help regulate your nervous system.
This breath is called brahmari or humming bee breath,
A simple practice that uses sound and vibration to calm the mind and body.
This pranayama begins by inhaling slowly through the nose and as we exhale,
Making a soft humming sound like a bee or the mmm sound.
The sound can be low and gentle,
Letting the vibration move through your face,
Your throat and your chest.
So let's begin.
Inhale slowly through the nose and hum as you exhale.
Feel the vibration soothing your nervous system.
Again,
Inhale through the nose and hum on the exhale.
Allow the sound to be steady and relaxed.
One more time.
Inhale slowly and hum.
Feel the gentle vibration softening the body and quieting the mind as it continues to breathe.
Allow the humming to fade and let the breath return to its natural rhythm.
As the breath flows in and out,
We'll add a simple Sanskrit mantra that follows the rhythm of your breathing.
Silently repeating so as you inhale and hum as you exhale.
Inhale so,
Exhale hum.
Inhale so,
Exhale hum.
Continuing at your own pace.
This ancient mantra translates into,
I am that or that I am.
A reminder that beneath the noise of the mind,
You are already whole,
Already connected to the deeper intelligence of life.
Let the breath carry the mantra.
Inhale so,
Exhale hum.
I am the universe.
I am divine consciousness.
Feel the breath guiding you home.
Let the mind ride the rhythm of the breath like a wind.
A deep sense of settling in now,
As if you have pressed the reset button on your nervous system.
Inhale so,
Exhale hum.
Allowing the mantra and any effort to connect the mantra to breath to slowly fade and dissolve when you're ready.
Returning to your own natural effortless breath pattern.
And now imagine a gentle wave of soft golden light above the crown of your head.
This light represents calm and the intelligence of your body restoring itself.
As you breathe in,
The light begins to slowly pour through the crown of your head.
Relaxing the mind.
Softening the forehead.
Relaxing the jaw.
Letting the wave flow into the neck and shoulders.
Letting the golden wave move down through the heart space.
Imagine the breath widening the heart like a soft expanding circle.
Any tension,
Any emotion dissolves into the light.
And now the wave continues down through the solar plexus and belly.
The center of the nervous system.
Feel the belly soften.
The breath deepen.
Your body remembering that it is safe to relax.
Allow the light to move into the hips and legs.
Letting go of any tension.
Releasing effort.
Releasing holding.
And finally,
The light reaches the feet.
Grounding you into the earth.
Your entire body resting inside this gentle field of calm.
And now imagine that within the center of your chest,
There is a small,
Steady flame.
This is your true essence.
This is the part of you that is unchanged by stress,
By roles,
By stories or expectations.
Just pure presence.
With each breath,
The flame glows a little brighter.
Not intense.
Just steady.
Peaceful.
Notice that nothing needs to be fixed in this moment.
You are simply remembering yourself.
And let the body rest in this feeling for a few moments.
A few breaths.
Could you slowly bring one hand gently over your heart and one hand over your belly.
Take a slow inhale through the nose.
And a long,
Soft exhale.
Maybe an audible sigh out.
Releasing anything that's lingering.
And silently repeat.
I am here.
I am grounded.
I am home.
Feel your nervous system settling.
The frequency and vibration of relaxation and calm imprinted.
Throughout your whole being now.
And reset.
Take one more slow breath in.
And let out one more releasing,
Refreshing sigh out.
And when you're ready,
You might start to invite some gentle micro-movements back into the body.
Or remain just as you are for as long as you desire.
If you are ready to emerge from this short practice together,
You might start to gently blink your eyes back open and take in your surroundings.
Again,
My name is Lauren.
And thank you for gifting yourself with this sacred time of self-care and self-love.
May you carry this sense of calm with you into the rest of your day or your evening.
Om Shanti Shanti Shanti.
Peace in mind,
Peace in body,
Peace in spirit.
So,
Hum,
I am them.
Namaste,
Dear ones.
Until next time,
Shine brightly,
Like the brightest,
Most radiant star in the night sky.
Always.
Namaste.
