Welcome dear one,
This is your time to soften,
To slow down,
And to reconnect with the steady rhythm inside of you Today,
We will be nurturing your vagus nerve.
The vagus nerve is like a quiet bridge within your body,
Connecting your brain,
Heart,
Lungs,
And belly.
When it's supported,
It helps you return to balance,
Gently whispering,
You are safe,
You can rest now.
Let's begin by arriving fully,
Finding a comfortable seated position Take a slow,
Deep breath in through your nose and a long,
Gentle exhale out through your mouth.
Let your body know it's okay to release to settle.
And to be here.
Pause and notice what your body might need to feel a little more grounded or supported Perhaps you want to adjust your posture,
Add a pillow or blanket,
Take a sip of water,
Or step away for a moment Even the smallest act of care helps build the habit of listening inward,
Asking what do I need right now?
Feel free to pause the meditation and come back when you feel fully resourced Before we turn inward,
Let's orient to the space around you Softly and ever so slowly,
Let your eyes wander looking around the room that you're in noticing the colors the light.
And shapes in the room Perhaps your gaze lands on something comforting a soft blanket,
A plant,
A beam of sunlight.
Allowing yourself to take this in fully Continuing to look around your space,
Being sure to look above you behind you.
And below you This simple act of looking around tells your nervous system,
I am here and I am safe.
When this practice of orienting feels complete to you,
Allow your eyes to soften or close,
Whatever feels best,
Trusting the space that you're in I invite you to bring your awareness to where your body meets the ground Notice the steady support beneath you.
Your feet,
Your seat,
Your back.
Feel gravity holding you gently like an anchor Take a slow breath in through your nose and sigh it out through your mouth,
Allowing sound if that's what's coming up for you Again,
A slow breath in through your nose And exhale,
Side out.
Imagine roots extending from your body into the earth reminding you I am supported and I am safe Now we'll begin a simple breath to calm and nourish the vagus nerve You will inhale slowly through your nose for a count of 4 Pause for a gentle hold of 2 and exhale softly through your mouth for a count of 6.
We will do this together Inhale 2,
3,
4 Hold Exhale 6,
5,
4,
3,
2,
1 Inhale 2,
3,
4,
Hold Exhale 6,
5,
4,
3,
2,
1 Inhale 2,
3,
4,
Hold Exhale 5,
4,
3,
2,
1 Continue this for a few rounds And as you exhale,
Imagine your whole body softening and releasing into safety.
Let your shoulders drop your jaw loosened and your belly relax Feeling each breath like a wave steady,
Soothing and rhythmic Maybe whispering to yourself,
I am calm.
I am safe.
I am here.
Finishing this last round of the 4-2-6 breath and returning to your natural breath pattern when you're ready will invite small nurturing movements to awaken this pathway of calm Take a gentle inhale,
And as you exhale,
Hum softly or make a low mm sound.
Inhale and exhale Continuing with this humming breath Feel the vibration in your chest,
Throat,
And face.
Notice how the sound soothes your nervous system staying here for a few moments Now return to your normal breath pattern.
And ever so slowly,
Turn your head to the right Pause and take a deep breath in.
And as you exhale,
Let out a soft sigh or hum Return to centre.
Then slowly turn your head to the left pause and take a deep breath in Again exhaling,
Letting out a soft sigh or hum repeating this on your own a few times Gently return your head to center and come back to your normal breath pattern Now I invite you to place one hand on your heart and one on your belly if that feels available to you.
Or anywhere that feels supportive Breathe slowly here,
Feeling the gentle rise and fall beneath your palms Imagine your hands sending comfort and safety inward Keeping your hands where they are,
I invite you to bring your awareness inward and gently notice How does your body feel now compared to when you began this practice?
Where do you sense softness or warmth?
Are there areas that feel lighter,
Steadier or more open?
Whatever you notice,
Simply acknowledge it with kindness.
There's no need to change anything.
Just listening.
If it feels good to you,
Take a final deep breath in filling your body with steadiness and exhale slowly,
Letting go of anything that feels heavy or tense When you feel ready,
Gently open your eyes or lift your gaze notice the space around you and notice how you feel inside Maybe whisper to yourself,
I can return to my breath anytime I need to feel safe.
My body knows how to calm and restore itself.
Carry this gentle connection with you,
Trusting that your vagus nerve is always there,
Quietly guiding you back to balance and ease.
Thank you for practicing with me today
