Hi lovely,
Lauren here.
This meditation is called Somatic Nervous Reset.
To rise.
Into deep Welcome.
Before we start,
I'd like you to get comfy.
Dress in loose clothing.
Prepare yourself for this practice.
And when you are ready,
We will begin.
Sit down or lie down.
Comfortably.
And when you are ready we will begin Ah,
Welcome.
Welcome,
You have arrived into this space right now.
At times in this practice,
There will be extended pauses.
Just go.
This is your time.
You deserve this time,
So allow this process the flow.
Of you.
Like gentle warm waves.
You don't have to do anything perfectly here.
You don't have to fix anything right now.
Tonight.
Right now,
We practice.
A somatic nervous reset for sleep.
Your breath is kind.
Notice your pattern of breathing.
It's not about getting it right.
It's not about breathing in the perfect way.
It is about noticing where you are now.
Starting in this moment as it is.
It's okay.
Feel a sense of kind breathing.
Notice tiny vibrations.
Created by your breath.
Scan your body with some tenderness,
Notice your body,
Notice your physical form.
Be the observer observe your breath observe any vibrations of your body observe your body.
However you feel.
However you are right now.
It's okay it's going to be okay.
You are in charge here.
You are.
You can do this,
And right now.
Right now your task is to observe to be.
The kind witness of self.
And gradually,
Slowly ground yourself.
As we go,
As we progress,
If anything doesn't feel right,
Or comfortable.
Move through that part.
This practice is for you.
Cheers.
Say to yourself right now,
Silently,
I am safe to rest.
My body is hurt.
Sleep is arriving for me.
I am here to rest.
My body is heard.
Sleep is arriving for me.
Breathe I am safe to rest.
My body is hurt.
Sleep is arriving for me.
Consider these words.
Almost as if you are tasting these words.
Allow these words to bring softness to you.
I am safe to rest.
My body is heard.
Sleep is arriving for me.
Line.
Position your body in a way which feels.
At ease.
Easy?
And soothing.
Let your jaw soften.
Let your tongue rest.
Eyes soften.
Leads Heavy.
Eyes heavy lidded.
Let the surface beneath you.
Hold you completely.
Feel supported by the surface beneath you.
You are okay.
Sink,
Feel that sensation of sinking.
Breathe.
In,
Breathe out.
We're going to focus upon breath for a few cycles.
Be mindful.
That you don't have to do this.
You can skip parts of this practice if you choose to do so.
It's your choice.
We are going to go through several cycles when we focus.
Focus on breath.
Breathe in.
Through the nose,
Breathe out through the mouth.
In through the nose,
Out through the mouth.
Slowly.
Gently.
Allow the process.
Now if you choose to do so,
If you feel comfortable doing so,
Breathe in through the nose for a count of four and breathe out for a count of six.
Breathe in,
Count of four,
Breathe out count of six or any way which suits you Be mindful.
This is about you.
And you matter.
If you would prefer not to count,
Just let the exhale be a little longer.
Than the inhale.
Imagine now.
Imagine you see a feather.
A white feather.
The feather is floating down.
As if it has been dropped by a bird higher up.
And it is slowly slowly floating down look at the feather.
White feather.
It is floating.
Right?
And live.
Then right.
And lift slowly.
Slowly.
Slowly.
Relax your body,
Your whole body,
Arms,
Legs.
Face hands.
You you are okay just as you are Remember that.
Now if you choose to do so sigh.
Sigh as if you are letting go.
Sigh as if there is a sense of profound relief.
Ugh.
A aha moment,
If you will.
Breathe in.
Sigh sigh.
Let it go.
It's okay.
Release it.
Breathe in.
And sigh.
And one more.
Breathe in.
Sigh sigh just a bit.
A little longer.
Now notice how you feel without judgment.
Ask your nervous system.
To let go.
Ask your nervous system to soften.
Soften.
Say to your nervous system.
You have looked after me all day.
I am grateful.
Now it's time to let go.
Relax your eyes,
Relax your eyelids.
Sense a feeling of security.
Comfort.
A feeling that everything is okay.
Chest.
Her cities.
A feeling of profound resilience.
Whatever comes up in life.
You will manage.
You will manage.
You will cope.
You will be okay.
Think of three soft things in your mind.
Three soft sensations.
Perhaps,
Perhaps choose pillow,
Warmth,
Quiet.
And ponder,
Consider these experiences,
These items.
Days.
Sensations.
Pillow.
Warmth.
Quiet.
How do you feel when you consider these things?
These experiences.
How do you feel?
Hello.
What?
Quiet.
Hello.
Warmth,
Quiet.
Pillow.
Whoops.
Quiet.
Hello.
Warmth.
Quiet.
Pillow.
Whoops quiet.
Pillow.
Warmth.
Quiet.
For a moment,
Imagine that you can become.
These experiences,
These things.
Pillow.
Warmth.
How do you feel?
Hello?
Whoops Quiet.
Hello?
Once.
Quiet.
Soft pillow.
Radiant warmth.
So quiet.
Your body is listening.
Your body hears.
Your body hears this.
Right now.
Right now.
Ask your body and listen.
Just ask.
Be curious.
Feel a sense of curiosity about your physical form.
And see if you are waiting.
For an answer.
Ask your body.
How are you,
Body?
Are you holding on to anything?
Are you attaching to anything?
Is there anything you would like to say to me right now?
I am listening.
I do not judge.
I do not attach.
I'm here.
To listen.
To my body.
You may be listening for a sensation.
Perhaps an image or a word.
You listen without needing an answer.
If an answer comes.
Good.
If it does not,
That's okay.
Your task is to listen without thinking.
NAVE without expectation,
Because you can.
Listen.
Listen in the way you would listen to a good friend.
Softly.
Gently.
Patiently listen to your body.
You may wish to ask your body questions.
Dear Scalp,
How are you right now?
You might sense tingling,
A certain temperature.
Or a word like tight or calm.
If there is tension.
You might whisper,
I hear you.
I hear you,
You can soften.
Relax your temples,
Eyes.
You may say to yourself,
Forehead,
Temples,
How are you?
Do you have anything to say?
Are you holding any tension?
I give you permission to rest.
To release,
To let go.
Allow your skin to smooth.
Allow your skin to smooth.
Let your eyes grow heavy.
If your body says to you it is tired Say to your body,
I understand.
It's okay to rest right now.
You are safe.
I am safe.
You are safe.
I am safe.
We are okay.
Relax your teeth.
Release your tongue.
Unfurrow your forehead.
Breathe.
You may wish to say to your body,
I hear the effort you put in.
I hear you.
Right now.
Right now,
You can let go.
You can let go.
Let go.
Let go.
Back of the head,
Neck,
Throat.
Back of the head,
Neck,
Throat.
Neck and throat.
How are you?
Are you okay?
Imagine a warm,
Scarf.
Wrapped.
Around your neck and shoulders.
And comfy.
Scarf.
A healing scarf.
Imagine.
Imagine.
Relax shoulders,
Collarbones,
Upper back.
Say to yourself silently,
Shoulders down.
How are you?
How are you?
Let each shoulder drop.
Let your shoulders drop.
Just draw.
If you wish to do so,
Say to your shoulders.
You can let go.
You have been carrying a heavy burden.
Right now,
It's time to let go.
You will be okay you will.
Release.
Let go.
Let go.
Arms,
Elbows,
Wrists,
Hands,
Fingers.
Say to your arms and hands.
How are you?
Feel the weight of your arms grow heavier.
And heavier.
Hands let go.
Let go,
Release fingers and feel a sense of melting.
Melting,
Everything's okay,
Any tension is just melting away.
Imagine now that you can place one palm upon your heart.
You can feel your heart beat.
Notice the beat.
Feel the energy around your heart and notice your heart beating.
Feel the love,
Feel the kindness.
Say it to your heart.
Kindly.
Kindly.
I am here.
You are not alone.
I am here.
You are not alone.
I'm here.
I am here.
You are not.
Upper belly.
Say to your upper belly,
How are you?
Let your belly be soft.
Welcome the rise and fall.
Of parts of your body.
Say to your body.
Silently,
I hear you.
I hear you.
Relax your upper thighs,
Upper legs,
Lower legs,
Knees relax say to your body silently,
It's okay to rest.
No matter what occurs around you.
Right now.
It's okay to rest,
Just rest.
No matter what has happened.
This is your time to rest.
Relaxed knees,
Calves.
Relax.
Release any tightness.
Ankles,
Heels,
Soles,
Toes.
Ask your toes.
How are you?
Thank your toes.
Thank your feet.
Thank the soles of your feet.
Thank you thank you feet for grounding me thank you fate for carrying me home through the day.
Thank you for walking each step.
Of my journey of life with me.
Thank you.
What does it feel like?
To say thank you,
What does it feel like to be grateful?
Breathe,
Be grateful.
Be graceful.
Say to your whole body now,
Whole body,
How are you?
How are you?
You don't need an answer.
Send your body kindness.
Gentleness.
Patience.
Acceptance.
And resilience.
You are okay.
You are okay.
Imagine now that you are at the edge of a quiet lake.
That's nice.
Imagine!
Your mind is powerful,
You can imagine.
Imagine.
See the like.
See the surface of the like.
You feel calm now.
You stand by the lake and you look at its surface.
The surface of the leg reflects light.
The moon above.
A silvery moon.
It is beautiful.
So beautiful.
So quiet.
This,
My friend,
Is your mind.
The coming together,
The union of your mind and your body.
Your body.
Has let go.
Your body is letting go.
Letting go.
There is nothing more to do.
You look at the light.
Flat iridescent lake.
You look up at the moon,
It is beautiful.
So beautiful.
You are curious,
Curious about life,
Curious about goals,
But.
.
.
You are at peace and you know,
You know this is the time for sleep.
For rest.
You have listened to your body.
You have heard your body.
It doesn't matter what you've experienced before this practice,
Right now you're safe.
Right now,
You can cope.
Right now,
You can manage,
You can.
You can manage.
Say to yourself now silently,
No matter what,
I cope.
No matter what,
I manage.
No matter what I face each moment.
With kindness.
No matter what,
I get back up.
No matter what others say.
I'm okay.
No matter the judgment of others.
I walk my journey.
Assertively.
Kindly Clearly.
No matter what.
No matter what.
Stay curious now.
Without attachment.
Ask.
Inquire.
Without.
Without expectation.
Because you can.
You can.
You can rise up.
You can heal your body.
You can.
Relax arms,
Legs,
Feet,
Hands.
Neck,
Shoulders,
Elbows,
Ankles,
Knees,
Elbows.
Send healing to your body.
Choose a part of your body a part of your body you have listened to.
And send the energy of healing to this path.
Focus.
Focus.
Heal your body.
Union of mind and body.
Harmony.
Of body and mind.
Body listens to the mind,
The mind listens to the body.
Heal.
You.
Consider different parts of your body and heal.
Those sparks.
Because you can.
Because you can.
Say to yourself say to yourself i can heal myself I can heal myself.
Bye.
Can heal.
Myself.
Right now,
You can cope.
Right now you can manage,
You can.
You can manage.
Say to yourself now silently,
No matter what,
I cope.
No matter what,
I manage.
No matter what I face each moment.
With kindness.
No matter what,
I get back up.
No matter what others say.
I'm okay.
No matter the judgment of others.
I walk my journey.
Assertively Kindly.
No matter what.
No matter what.
Stay curious now.
Without attachment.
Ask.
Inquire.
Without.
Without expectation.
Because you can.
You can.
You can rise up.
You can heal your body.
You can.
Relax arms,
Legs,
Feet,
Hands.
Neck,
Shoulders,
Elbows,
Ankles,
Knees,
Elbows.
Send healing to your body.
Choose a part of your body a part of your body you have listened to.
And send the energy of healing to this part.
Focus Focus.
Heal your body.
Union of mind and body.
Harmony.
Of body and mind.
The body listens to the mind,
The mind listens to the body.
Heal.
Consider different parts of your body and heal those parts because you can.
Because you can.
Inside yourself.
Save yourself.
I can heal myself.
I can heal myself.
Bye.
Can heal.
