Hello and welcome!
It's Melina and I'm really glad you're here.
This is a guided relaxation exercise designed to help you regulate your nervous system and gently tell your body,
It's safe now,
You can relax.
Find a comfortable position,
Either sitting or laying down,
Whatever feels best for you.
Let your hands rest loosely on your thighs or beside your body.
And now,
Let's start by softening your gaze.
Slowly,
As slowly as you possibly can,
Let your eyes wander around the space you're in.
Try to look at your surroundings with a fresh curiosity,
As if it's the very first time you've ever been here.
What's to your left?
Maybe a plant,
A book,
A chair or something else entirely.
What exactly does the color of it look like?
How might the surface feel to touch?
Try not to judge or analyze it,
Just notice what's there and what's coming up inside of you.
Then,
Move your gaze slowly,
Bit by bit,
As slowly as possible,
Letting your head and eyes explore the room.
Letting your gaze wander like this and taking your time,
It tells your nervous system that you are safe,
Because if there was a danger,
You wouldn't have this luxury.
You'd be scanning your surroundings very quickly,
Just briefly and on edge.
And that's why sometimes we only notice fragments of our environment when we are in a hurry.
And right now,
By doing this very exercise,
You are using this to your advantage.
Enjoy letting your gaze roam freely,
As if you're standing at a beautiful lookout with a breathtaking view.
Beautiful.
Now,
Let's turn to an old friend,
One who's always with you and accompanies you every single day,
No matter how hard or easy the day has been.
Your breath.
Breathe in slowly and calmly through your nose for four seconds.
Hold your breath then for seven seconds.
Then,
Exhale slowly and steadily through your mouth for eight seconds.
You can keep your lips gently closed on the exhale to slow the airflow a bit.
This breathing pattern helps regulate both your sympathetic and parasympathetic nervous systems.
If holding your breath for seven seconds feels difficult,
Feel free to adjust the timing for you.
For example,
You could inhale for three seconds,
Hold for five and exhale for six.
What matters here is the ratio between the phases and not the exact numbers.
Let's do this together one more time.
Inhale through the nose.
Exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
Inhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
You can apply light pressure or softly knead the skin.
Whatever pressure and pace feels comfortable to you.
Slowly work your way up.
When you reach your shoulders and both arms,
Massage them lightly as well.
And then include your neck.
Especially around the neck and behind the ears,
Touch can stimulate your vagus nerve,
Which is directly connected to your parasympathetic nervous system,
Your body's relaxation center.
You might feel a pleasant shiver or a gentle goosebump spreading.
Or maybe not.
Either way is perfectly okay.
Just notice what feels good for you.
Well,
Now that was your quick nervous system relaxation.
Since you can do these exercises with your eyes open,
They fit easily into your daily routine as well.
Even if you don't have headphones with you or can't close your eyes right now.
Remember,
The more regularly you practice,
The more capacity and resilience your nervous system can build.
I hope this exercise brought you some calm and ease.
Until next time,
I'm looking forward to have you again.
