Hello and welcome to Inner Haven Somatic Meditations.
I am Megan and I am honored to guide you through this Gentle Nervous System Reset This meditation is designed to gently guide you back to yourself.
Through breath,
Awareness,
And tender presence so you can soften,
Release,
And reconnect with the safety and stillness within By supporting your nervous system and finding regulation,
This practice invites ease,
Resilience,
And a deep sense of inner rest.
Before we begin,
I invite you to take a quiet moment to resource yourself.
That simply means asking,
What would help me feel more supported or at ease right now?
Maybe it is adjusting your seat,
Putting on a pair of socks,
Grabbing a sweater sending a text message you've been meaning to send.
Doing that last task on your to-do list.
Or taking a moment to settle in fully.
There's no rush.
Just listen gently to what you need Let this be a small act of care for yourself.
Feel free to pause this meditation and come back when you feel fully resourced.
Let's begin by orienting into your space Take a slow look around letting your eyes gently land on what's around you.
No analyzing here.
Just noticing.
Is there something here that feels comforting?
Something neutral Let your gaze rest there for a few breaths.
Reminding your body.
It is safe to settle.
Now gently bring your awareness to your body feel your feet grounded on the floor feel the support beneath your sit bones Let the weight of your body be held here.
If it feels good to you,
You're invited to give yourself a gentle hug.
Wrapping your arms around your shoulders or your torso letting your hands land where they feel most soothing Let's take a candle breath together Inhaling softly through the nose and exhaling through the mouth as if you were blowing out a candle long and slow.
Doing that again,
Inhaling.
And exhaling Let your shoulders drop a little more with each breath.
Continue doing this for a few more moments on your own time.
Finishing up that last round of candle breathing letting your shoulders soften Unclenching your jaw letting your belly relax into whatever position is most natural and settle into a position where you feel like you can fully surrender supported,
Safe,
And at ease Take a slow,
Deep breath in through the nose and sigh it out through the mouth,
Allowing whatever sound needs to come.
Let it be easy.
Again in.
In and out One more time,
Inhale.
And exhale,
Letting the exhale be soft and complete.
Now gently begin to turn your head from side to side slowly looking over one shoulder than the other Letting it be easy.
No need to stretch or strain Just feeling the soft movement in the neck.
Continue moving your head back and forth a few more times.
Letting your head return to center If your eyes are still open,
I invite you to close them now if that feels good to you.
A soft gaze will work as well.
We'll take four grounding breaths together Inhaling through the nose and exhaling through an open mouth.
Letting something go three more like that each exhale a gentle release.
If it feels right,
You can even stick your tongue out a little,
Opening the throat as you exhale letting the breath help you soften after your final breath.
Gently close the mouth again Taking your right hand and place it softly on your forehead like a loving touch and bringing your left hand to the back of your head cradling the base of your skull right where your neck meets your head Very gently press your hands toward each other Not much pressure.
Just the softest compression between your palms like you're holding your own head with care breathing low into the belly noticing the temperature of your hands the stillness between them.
A few more breaths here feeling soft,
Present,
And held.
Now slowly release your hands letting them rest by your sides or in your lap and just take a moment to notice what is here right now.
Not judging what is coming up,
Just allowing it to be here.
We'll move into our final breath practice,
The bumblebee breath,
A sweet humming sound that soothes and tones your nervous system Start by exhaling all the air from your lungs.
And take a deep breath in through your nose keep the lips closed and hum on your exhale a soft buzzing vibration like a bumblebee doing that three more times.
If it feels supportive,
You can place your hands gently over your ears to let the vibration echo inward.
Letting each breath be effortless.
Letting the hum resonate through your chest,
Your face,
Your whole being when you feel complete Let your breath return to normal No effort here.
Just breathing.
If it feels good to gently turn your head side to side again,
I invite you to do so.
Once to the right,
And once to the left.
Noticing if it feels different than before Returning your head to center Bring your awareness now down to your feet.
Softening the soles,
Relaxing the toes,
The heels,
The ankles letting the calves and shins release softening the back of the knees,
The thighs.
The hips.
Feeling into the tiny muscles along your spine Breathing into them letting the ribs widen and relax with each breath.
Letting the chest gently open softening the collarbones,
The shoulders the space between your shoulder blades allowing the softness to travel down your arms to your hands and the very tips of your fingers Unclenching your jaw letting the tongue fall away from the roof of your mouth allowing the lips to part,
The cheeks to soften,
And your ears to melt.
Letting your eyelids grow heavy Breathing into your forehead,
Your temples,
The crown of your head.
Even the back of the head.
Letting it all release.
There's nothing to hold up right now.
Let everything be soft.
Let everything be heavy you Take one last slow breath in.
And a full open exhale.
Feel the quiet within you feel the warmth you've cultivated When you're ready,
Gently open your eyes.
Let the light come in slowly Take your time to reorient into the space around you.
You're invited to reflect gently what sensations were with you at the start of this practice and what is present now.
Letting those answers come quietly if they come at all.
Thank you for being here,
For showing up in your softness and listening to your body.
You are held.
You are home.
