Hello,
Beloved,
And welcome to this guided meditation to calm your nervous system.
You can do this practice either sitting down or standing and begin by feeling your feet on the earth or where your seat meets the earth.
Then connect to your breath,
Bringing one hand to your lower belly and one hand to your heart.
Breathe deeply.
Close your eyes.
Earth below and breath within.
Then bring your palms together at the heart and begin to create gentle pressure between your hands.
Feeling that pressure anchoring you and your body,
Connecting to your heart and allowing the energy of any racing thoughts or any anxiety from your nervous system which has been tripped off to begin to calm as your energy drops down into the pressure.
Begin relaxing the hands into the lap or by your sides and gently opening your eyes as we move into a 5,
4,
3,
2,
1 practice.
Letting your eyes be relaxed as you begin to take in the room or the environment around you.
Letting your eyes scan and land on an object in front of you and as your eyes land you name the object and then moving to another object in the room or the environment.
Letting your neck turn as you look calmly around,
Name the object.
Moving to find a third object,
Slowly moving neck and eyes,
Landing on the object and naming it.
Moving onto your fourth object and then onto a fifth object right in front of you,
Perhaps a part of your body and naming it.
And so that's five things you see and we move onto four things that you hear.
Naming around you and naming the sound that you hear either out loud in a gentle whisper or in your mind's eye and naming the second sound and then naming the third sound.
This may be getting subtler around you,
Could be a sound of your own breath or your heart,
My voice or the music and then naming your fourth and final sound.
Great job.
And then moving onto three sensations you're aware of,
Three things you feel.
Are you aware of where your body meets the surface beneath you?
Perhaps the wind or air on your skin?
Could be a fabric of your clothing against the skin or perhaps for your third sensation,
Touching yourself in a part of the body and feeling the touch.
And then moving onto two,
Becoming aware of two smells that you can smell around you.
Naming them.
And finally moving onto one,
Picking up on one taste,
One taste in your mouth,
Perhaps that tea that you had earlier or the taste of a toothpaste.
And bringing your hands back to the heart center and bowing to yourself for taking the time to calm your nervous system.
This is a five,
Four,
Three,
Two,
One practice that you can come back to whenever you need.
