Hi,
This is Suzanne.
And this is a meditation focusing on our autonomic nervous system.
With fight or flight on one side and rest on the other.
The goal is to stimulate the vagus nerve to support a healthy vagal tone.
The vagus nerve is part of the parasympathetic nervous system.
And this link to REST.
Recovery.
And restoration of the stress.
Are you experiencing exhaustion?
As a result of prolonged stress.
Struggling with fear,
Or noticing that you often find yourself in a constant state of high alert.
Then this meditation is meant for you.
Primarily,
It is about finding safety.
Calmness and rest.
And it can also be a wonderful way to wind down before going to sleep.
Well,
Meditation is a great tool for self-care.
If you are experiencing severe symptoms of prolonged stress,
Burnout,
Or severe trauma.
It is always recommended to seek professional assistance.
The meditation can be done sitting or lying down.
With no special requirements for posture other than It is nice if you can get comfortable somewhere you feel safe.
And preferably with a blanket.
Or otherwise assuring that you do not get cold during the meditation.
Now you have probably settled in comfortably.
Begin to notice the room or place where you are at.
How the surface feels against your body.
The temperature you could feel on your skin.
Whether there are any sounds you can hear.
Or how the silence feels.
Use your senses to orient yourself to what it feels like to be here and now.
And to be present in this moment.
Without making changes to your breath.
Gently notice that it can flow as it used to though.
If we go at its normal pace.
.
.
In and out.
Everything you experience in this moment is just as it should be.
You are here and now,
And you are safe.
Feel free to close your eyes.
Or keep a soft gaze angled down at the floor if you're sitting.
Or a soft gaze at the ceiling.
As well.
Depending on how you're lying down.
At any time.
You can open your eyes and feel the surface on your breath.
Should you experience any form of discomfort through visualization?
If it feels good and safe.
You can place your left hand on your chest.
And start picturing your safe space.
Person,
Animal,
Or color.
It can be a place.
You have fun.
Or place your makeup.
In front of the fireplace at home.
Are out in the forest.
Perhaps the safety is in the person or an animal.
Someone who was once in your life.
Still there.
Or someone you invent radiates the qualities of calm,
Safety,
And care.
Or any combination of qualities you seek to feel safe.
Sometimes the color or light safe to visualize.
Or maybe being in this safe space.
Is enough for you right now.
Picture your place,
Being,
Color.
Or like.
Notice how the body responds when you are directing your focus towards with the shift experience as safe.
Calm.
Predictable.
While caring.
There is no right or wrong.
In what you are feeling.
Perhaps.
Your response is that it doesn't feel different or it was difficult to picture anything today.
If so,
Return to the breath in and out through the nose.
Hold on to this feeling of safety from your visualization.
As we move further into a calm exhale and inhale.
Breath for a blink.
To the mouth.
The focus.
Is on having a slightly longer exhale than inhale.
I will guide the first breath with an inhale for two.
And then exhale for four.
If you experience like this.
Hey,
It's too fast.
Or two straws Find your own count,
In and out.
Tots-ter-osh-to!
The most important thing.
Is that the exhale becomes slightly longer than the inhale.
And that you find your natural rhythm.
As we go along.
Inhale for one.
Two.
Exhale for two.
RAIN four,
Inhale.
Exhale.
Inhale,
One.
Two,
Exhale.
Two,
Three,
Fall.
Inhale.
One.
Two,
Exhale.
Me.
Continue a few breaths.
Bye for now.
In through one,
Two,
Three.
Out for two,
Three,
Four.
Continue your breath.
Rest your exhale.
If you want to try.
You can now hum a tone or make a sound.
Sound.
Breathe in for one.
Two,
Bye.
In for one,
Two,
Three.
Hang down.
If the humming sound feels calming,
You might also cover the ears with your hands.
To amplify the sound.
Let the humming go.
Breathe freely as you always do.
Trust that every breath going in.
And ow.
Or just as it should be.
You don't have to do anything for the breath to flow in.
After you breathe out.
Your body is a beautiful vessel.
And it is the sign to do this.
Effortlessly.
You might now explore.
How the breath feels.
In your body.
Where do you feel your breath?
The edges of the nostrils.
I'll put a link.
Good afternoon.
I may be a good chef.
Just notice.
Be curious.
As the breath goes effortlessly in and out.
If you are now moving to sleep.
You can continue to breathe.
In your own rhythm,
Your own breath.
Let your eyes close,
If they're open.
And end this meditation.
Otherwise,
You can begin to orient yourself back to the room.
Notice if you hear any sound.
Become aware of the surface you are sitting or lying on.
And perhaps begin to gently stroke your body or the surface with your fingers.
You are present here and now.
In this space,
In this room.
Notice if your body wants to move your back or neck or stretch your arms or legs.
Follow that need.
And finally,
When you are ready.
You can open your eyes.
Thank you for choosing this track to find calm,
Safety.
Or to rest your thoughts.
Remember that your breath.
This is one thing you will always bring with you.
And at any time.
And take a moment.
To breathe out just a little longer.
And in breathing.
