Welcome to Root and Reset,
A gentle ritual to calm the nervous system,
Soften the body,
And restore you to your natural state of balance.
Allow yourself to settle into a comfortable position.
This could be lying on your bed,
Sitting on your yoga mat,
Or in your most comfortable chair.
Wherever this is,
Rest back,
Supported,
Held.
Let your hands soften,
Let your shoulders fall away from your ears,
And gently close or downcast your eyes.
Take a slow,
Deep breath through your nose,
And release it through your mouth.
Again,
Inhale deeply,
And exhale with a soft sigh.
One more deep breath in,
And a slow,
Long breath out.
Bring your awareness to the places where your body meets the surface beneath you.
Feel the steady support of the earth holding you.
In your mind's eye,
Imagine gentle roots growing from your body,
Extending down into the earth's soil,
Grounding,
Anchoring,
Calming your nervous system.
Imagine that with every exhale,
All of your stress,
Tension,
And noise from the outside world travels down through these roots and is released into the earth below.
The earth takes this energy,
And the earth transforms it.
With each inhale,
Draw up steadiness,
Nourishment,
Calm.
Breathing in support,
Breathing out release.
Bring your awareness to the space around your heart.
Imagine a soft,
Golden glow flickering there like a gentle candlelight.
With every inhale,
That light grows.
With every exhale,
It spreads warmth throughout your body.
This light flows through your shoulders,
Down your arms,
And into your hands.
This light softens your chest,
Relaxing your belly,
Easing your hips and legs.
Your nervous system is settling,
Still,
Like the water after a ripple.
Now breathe gently with this rhythm.
Inhale slowly through your nose.
4,
3,
2,
1.
Pause.
Exhale slowly for 6,
5,
4,
3,
2,
1.
Again,
Inhale.
4,
3,
2,
1.
Pause.
Exhale 6,
5,
4,
3,
2,
1.
Inhale.
Pause.
Exhale.
With every exhale,
Your body releases a layer of tension.
Your nervous system is shifting from doing to being.
Allow your breath to return to its natural rhythm of inhales and exhales through your nose.
Feel the calm spreading through your body.
Let your face soften,
Your forehead soften,
Let your shoulders fall,
Let your jaw relax,
And let your tongue fall from the roof of your mouth.
Your heart is steady and calm.
In your mind's eye,
See a gentle protective glow surrounding you,
A cocoon of calm energy.
This calm lives within you,
And you can return to it any time,
With a single,
Slow breath.
Begin to bring your awareness to the space around you.
Notice the rise and the fall of your breath.
Bring subtle movements back into your body.
Wiggle your fingers and toes,
Rotate your ankles and wrists,
And roll your shoulders.
Take one more breath in,
And one slow breath out.
Softly open your eyes.
You are ready to move back into your day,
Your nervous system reset,
And your energy restored.
