My name is Zara and this is a meditation for regulating your nervous system and releasing stress.
You can start this meditation by closing your eyes.
Taking a nice soft breath into the belly.
And letting out a long sigh.
Carving out this time for you.
Nowhere else to be,
Nothing else to do.
Just taking the time.
To release and relax your nervous system.
You can imagine this warm,
Glowing ball of light above the head.
Sinking down through the scalp into the brain.
All the muscles around the head.
And the muscles of the face.
Imagine that this beautiful,
Warm,
Glowing light has the ability to wash away any stress or tension built up in your mind,
In your muscles.
Melting away the stress or tension.
As this light gently moves through the mind and the body.
Noticing the calm and the relaxation behind your eyes.
Softening the hard-working muscles of your eyes.
And releasing even more with each breath.
This is your own little vacation for your nervous system.
This is a place for you to relax fully and deeply.
And allowing your mind and body to come to this relaxation on its own time.
You can decide if you'd like to relax.
Right now,
Or maybe in a moment from now.
Allowing and making the decision.
For your body and your mind to let go little by little.
Trusting that your mind and body know exactly how to relax.
Allowing this beautiful light to flow down into the shoulders.
The shoulders melt away from the ears.
The neck muscles soften as this glowing light moves through the body.
And down into the arms,
From the shoulders all the way to the tips of the fingers.
Imagine each muscle lit up with this light.
And sinking deeper into relaxation with each breath.
Letting go.
Of stress.
Coming into a sense of safety and regulation.
With each breath.
Allowing your breath to be your anchor.
Your body knows exactly how to come back into calm.
You are supported.
It is safe enough to slow down and be here now,
With this moment.
Moment by moment.
This beautiful light spreads down into the chest and upper back,
Moving through the heart space,
Moving through the lungs,
Every cell glowing with this sense of ease and peace and tranquility.
It is okay to soften.
You deserve this rest.
Releasing what you no longer need to hold onto.
Allowing this beautiful,
Deep reset and release of the system.
Flowing that light down into the belly,
Into the low back.
Every breath rewiring the brain and the nervous system for more and more peace.
The warm light helping you to trust your body's wisdom.
Your nervous system learning how to feel safe again.
It is safe to feel good.
Creating new patterns.
With every small step you take.
Toward more relaxation and peace.
This gentle light.
.
.
Moving down into the pelvis and thighs,
Relaxing your muscles as you release more.
As you notice this gentle shift of the nervous system into more regulation.
And the light floating down through the knees and all the way to the feet.
You are worthy of this gentleness.
Your feelings make sense.
Holding space for your experience with care and gentleness and ease.
Your whole body glowing with this light.
Beautiful bright light flowing from each cell.
Knowing that small shifts create powerful change.
You are becoming more regulated every moment.
Every calm breath is a signal of relaxation to the mind,
To the body.
Your nervous system is learning.
Safety and relaxation.
And leaning into it.
Allowing yourself to know.
I can soften into this moment.
How can you be even more gentle with yourself?
Knowing that turtles don't come out of their shell by knocking.
The way to create more regulation,
Trust,
And safety is to be gentle and to allow a place,
A soft place to land for your nervous system.
To create a container.
Of safety,
Slowness and gentleness.
A sweet kind of peace.
Taking one more deep breath.
In this peaceful state.
And when you're ready.
Starting to come back into the room around you.
Orienting to this time and place.
Orienting to the safety of the room around you.
Knowing that it's safe enough to come out of this meditation and return to your world.
Slowly starting to wiggle the fingers and toes,
Bringing movement back into the body.
And when you're ready.
Opening the eyes,
Feeling bright and refreshed.
And coming back into this experience of your world with more revitalization.
And regulation.
Coming back to this meditation anytime you need to have a reset.
