Good morning and welcome to this new day.
My name is Anais and I'll be guiding you on a journey of balancing the nervous system so that you can have a beautiful day filled with calm,
Clarity and connection.
Let's start by sitting up straight or if you're still in bed you can also continue laying down,
Gently closing your eyes,
Finding a moment of stillness right at the start of your day.
Before you go out in the world,
Before you check your notifications and emails,
Boosting the resilience of your nervous system by starting your day from a place of inner stillness.
Paying attention to the rhythm of your breath,
Oxygen entering in through your nostrils,
Feeling the cold air travel through the inside of your nose,
Down into your throat and notice how deep your breath is reaching.
Can you clear up some space in your belly and allow the breath to travel just a little bit deeper?
Starting with a beautiful three-part breath,
Fully exhale now and now as you inhale,
Filling up your lower belly as much as you can,
Feeling your belly fill with air.
The second part is your abdomen,
Your stomach,
Fill up your stomach with air.
Keep breathing in.
The third part is filling up your chest until you've finished a full,
Deep inhalation.
Now hold your breath for just a few seconds and now release it out and you can sigh as you exhale to release any tension from the body or mind.
Let's do that two more times together,
A three-part breath.
If you want,
You can simultaneously bring your arms up as you inhale,
Filling up your belly,
Then moving your hands,
Your arms up around your stomach,
Filling up your stomach with air and lastly,
Filling up your chest and bringing your hands and arms all the way up until your palms touch each other and then as you hold your breath,
Just staying here for 3,
2,
1 and now gently release the arms,
Exhale out from your chest,
Your stomach and lastly your belly,
Bringing your arms down.
Do this one last time in your own pace.
Consciously breathing is like a massage for the nervous system.
Now besides relaxing the body and mind,
Another factor which is very crucial for your nervous system balance is connection,
Love.
Placing one or two hands on your heart now and start to breathe into your heart with long,
Slow,
Deep breaths,
Imagining a person who you love dearly and just feeling your heart crack wide open as you inhale,
Filling up your heart with all the love that they give you,
That you've received in your life.
Feel your heart fill and as you exhale,
Exhaling out a sense of gratitude,
Gratitude for being alive,
Giving love back.
Inhale love,
Exhale gratitude.
Continue a few rounds in your own pace,
Inviting in oceans of love into your heart and reflecting on what you can be grateful for as you exhale.
Now from this balanced place of calm and connection,
Let's focus on the last aspect of today's practice,
Clarity.
Start to imagine yourself going about your life.
How do you wish your day to go?
Is there an area in your life that you've been neglecting,
That you can nourish today?
Allow yourself to feel into today and perhaps a certain theme,
A priority,
Something that's most important to you is rising up to the surface.
This is your intention of today.
Maybe it's a feeling,
A word or a sentence.
Treat this to yourself,
Take a deep breath into your intention and as you exhale,
Infuse your day with this beautiful intention,
Allowing every decision,
Every choice you make,
Every interaction you have to be guided,
To be led by this pure intention coming from your heart.
Taking a moment to sit in stillness right before you go about your day,
Coming back to your inner place.
Take a deep breath in,
Feeling how you're breathing with your entire body and release it.
Take another deep breath in,
The deepest you've taken so far today and slowly,
Gently release,
Becoming aware again of the space around you,
Your body making contact with the surface below you,
Noticing the points where your body and the surface meet,
Touch each other.
Bringing in some gentle movement in your fingers and your toes and slowly peeling your eyelids open.
Welcome,
Today is a great day.
Thank you for practicing with me.
Take a moment to reflect on how you're feeling right now and feel free to listen to any other practices of mine here on the app for more nervous system regulation during your morning,
Day or night.
See you soon.
