Reset Your Nervous System

A gentle guided practice to calm your nervous system through witnessing presence, breathing, humming, sounding Aum, setting intention, and giving gratitude. Each step builds naturally on the last—breath signals safety, humming stimulates the vagus nerve, providing the feel-good hormone oxytocin, and sounding Aum deepens grounding—inviting your body back to balance, not by force, but by invitation.

Transcript

Hello everyone! Namaste, My name is Sequoia Henning. And welcome to this. Nervous system reset. Giving you an opportunity to relax the body. The mind. And reset your nervous system. As we merge through various practices, Including presence. Breathing. Feeling. Sounding. So if you are ready. Let's begin. It's super comfortable. You can sit upright. Or you can lie down. There is not. One way you have to be. But let's begin within. Closing the eyes. And if you're comfortable, If you're seated upright, You can bring the thumb and index finger together. This is called a mudra. Which brings the energy back into the body. So you can have it palms up or palms down. You can use this mudra if you are lying down, If you feel. If not, Listen to what your body is. Wanting you to do to relax. Let's take some deep breaths in as we close the eyes. And anything that feels Heavy. Overwhelming or unwanted, Breathe into it and release it with an audible sigh. Hmm. Let go of the cares of the world. Repeat it again. This time, Retain the breath for a couple of seconds at the top, And then allow a more audible sigh. Hmm. A couple more times and focus on what you're releasing. Job. Person, The situation. Whatever. Breathe into it. And in that retention, Decide what you're releasing and feel it melting out with that sound. Hmm. Last time, Lift the shoulders on the inhale. Sigh. So let us begin by noticing how we feel now. Very somatic approach. I'm just going in words to just notice. Remove any feeling of wanting to judge or analyze. If that comes up for you, Just imagine it like clouds passing by. So begin to notice as you scan from the head all the way down. To the toes. And back up. What do you notice starting with the head? Relaxing the head. Noticing the face muscles. Relaxing the face muscles. Noticing the shoulders. And when I mention these areas. Move them and see if that assists in helping them relax if you feel. Relaxing the shoulders. The arms. And the hands. Relaxing the arms and the hands. The chest. Relaxing the chest. Relaxing the abdomen. Inviting each breath to be more relaxed than the one before. The spine. And back. Of the spine, The lower. Spine. Relaxing the totality of the spine. Feeling the whole spine relax. The hips. Relaxing the hips. Eyes. Feel the thighs relaxing. And ease. Feel the knees relaxing. Calf muscles. Calf muscles are relaxed. The feet. The toes. The feet and the toes are relaxed. And the totality of your body. Is relax. The totality of your body is relaxed. As we go into this journey further, I invite you to set an intention. Why did you come to this session? And what is your intention? Is it to relax? Is it to let go of this? Is it to. . . Bring more positivity. Take a couple of deep breaths. As you open the heart. Let everything go. And this full. Heartfelt. Intention. Be in the forefront. Of your mind. And heart. Now imagine that intention. Already manifested. And let's birth it from the inside out. So begin by. . . Simply. Humming. When we do the humming. It creates oxytocin. In the body and it vibrates the trillions of cells. So let's feel this feeling of this intention already manifested. And send it out. Into ourselves. Like beams of light. Listening to your own breath rhythm. We'll do it a few times. Breathing in. Inviting each breath to be longer and more relaxed. The one before that. One last time. And take a couple of present breaths of just noticing the changes from this practice. Keeping the intention in mind. I invite us to birth this feeling from the inside to the outside. As I play this tampura. I invite you. To use the sound AH. Ah. Ooh. Hmm. To penetrate through the body, Going as low as you can. And ending with a hum that's tickling the crown of your head. And without following my voice. Listen to your own rhythm. And allow that intention. To be birthed from the inside out with full feeling. When you're ready. Let's begin. Um Last one. You and just become present. The changes. Witness. What is happening. The state of the mind. And in the body. Now in this state, I invite you to become aware of your breathing. And place one hand on the abdomen. You can place the other hand on the chest if you wish. And we'll begin with some deep belly breaths. So we breathing in and the lower hand on the abdomen is expanding out. Then it expands her ribcage and it lifts up to the heart. Our lips are closed. And we exhale from the top down. And as we begin this breath, I invite you to count. How many seconds does it take you to fill up your lungs? And are you able to double that? On the exhale. Just be curious. If you can, Okay. If you cannot, That's okay too. Having compassion with oneself. Meeting yourself with what you're able to do right now. So begin. Breathing into the abdomen, The belly expands. Relax the shoulders, Relax the face muscles and continue at your own rhythm. Breathing in. Mouth is closed. Become curious if you can pause after the in-breath for even a second. And after the outbreath. Begin to watch the journey. The journey of the breath. Move through you. And give you life. The breath is just happening. And you become a witness to what is. You can participate. Or not. It's still happening. Notice where you can let go a little bit more in your body. As you allow this breath to move through you. Notice the changes that are arising. Complete the breath that you're on and then bring your hands down. Keep your awareness in words and just observe and reflect. Cause and effect of the practices. Let us shift our awareness now to the attitude of gratitude. Take some deep breaths. Into whatever it is that you're grateful for. Maybe you want to place your hands in your heart to bring more awareness there. Or not. And just sink into that feeling of gratitude. Whatever is live for you. Grateful for the water. Like a clean food. Of the trees. For your animals, For your family. For the sun. Now slowly let that go. And return back to that intention. What intention you set at the beginning. Again, Feel it. See it already manifested. And let us conclude this practice. By sending out. The cultivation of those practices together. With three ah sounds. It's also the sound of the heart. So think about it. A person or a place or maybe the whole earth itself, You want to share this. Beauty too. Practice. Of light. Breathing in Thank you, My friends, For joining me today. I hope you have felt the nervous system reset by these simple practices. And you can take it into your day. Before bed upon waking. Using your voice, Becoming present. Humming, Sounding. To bring forth more harmony and healing. To your body, Mind and spirit. Many blessings. Namaste.