Nervous System Reboot: A Full-Body Reset

When your mind feels cluttered, your heart feels tired, or your system feels overwhelmed, this NSDR practice will guide you back to center. In this session, you’ll move through grounding breathwork, a soothing head-to-toe body scan, and a gentle exhale-lengthening pattern that signals to your nervous system: You are safe. You can rest now.

This is a deeply restorative reset—perfect for hectic days, anxious moments, burnout, or whenever you need to clear the slate and begin again. You’ll finish feeling calmer, clearer, and more connected to yourself.

Transcript

Welcome to our meditation today.

My name is Shauna.

I'm so glad you're here with me today.

Find a position where your body can fully let go.

Lie on your back with your legs elevated,

Arms by your sides,

Palms facing up,

Maybe sitting up in a chair or a couch,

Or laying down and creating a special meditative nest.

Take a moment now to make sure that you are absolutely comfortable.

Close your eyes now and begin to settle into stillness.

Let gravity do the work and allow yourself to be held.

Take a slow breath in through your nose,

And a gentle exhale through your mouth.

Again,

Deep breath in,

Exhale with a soft sigh.

Let tension drain from your jaw,

Shoulders,

Belly.

Feel yourself soften with each exhale.

Feel yourself arrive.

Inhale all awareness to your inhale.

Exhale all awareness to your exhale.

Now begin to bring a gentle awareness to your body.

Imagine a soft light or a warm sensation beginning at the crown of your head.

Move your attention slowly to your forehead,

Temples,

Eyes.

Relax your jaw,

Neck,

Shoulders.

Notice your arms,

Hands,

Fingertips.

Soften through your chest,

Your heart center,

Your ribcage.

Move your awareness,

Relax your belly,

Your hips,

Your thighs,

Your knees,

Shins,

Ankles,

Feet and toes.

There's nothing to fix or change here,

My friend.

I'm asking you today to simply notice,

To observe and to breathe.

With your body relaxed and supported and held,

Return your awareness to your breath.

Inhale slowly for a count of four.

Hold for two.

Exhale for six.

Again,

Inhale for four.

Hold.

Exhale for six.

Keep going with this breath pattern.

Inhaling for four,

Holding for two.

Exhaling for six.

Let this breath pattern signal to your nervous system,

It is safe to rest.

It's safe to reset.

It's safe to rest.

It's safe to reset.

After your next inhale and exhale,

Return to a natural rhythm of breath.

As you continue to rest,

Silently repeat to yourself,

I am calm,

I am relaxed,

I am relaxed.

I am clear,

I am focused.

I am calm,

I am clear,

I am focused.

I am calm,

I am clear,

I am focused.

Allow these words to move through you.

I am calm,

I am clear,

I am focused.

Imagine a gentle wave of alert clarity sweeping through your mind.

No effort,

Just awareness.

Let your brain reboot,

Like closing all the open tabs.

Stay in this quiet stillness for a few more breaths.

Gently begin to deepen your breath,

Wiggling your fingers and toes.

Movement into the body,

Move in a way that feels right for you.

And pause here.

Notice how you feel.

Bring your palms to your heart and take a deep breath in.

Exhale,

Release.

Inhale,

Calm.

Exhale,

Clarity.

You've just given your body and brain a full reset.

You've rested.

You're ready.

You are restored.

Enjoy your day,

My friend.

Thank you for practicing with me.

This is Shana.