This practice is designed to regulate your nervous system so that you can relax and ease into resting,
Sleeping or feeling safe within your own body.
No matter where you are,
No matter what time of day.
This is your safe haven,
Your refuge when the outside world seems too overwhelming.
We can turn inward and find peace within.
Let's start with taking a few big breaths in.
We'll do a few rounds of the physiological sigh.
This is clinically proven to be extremely effective at releasing stress and balancing your nervous system.
Take two big breaths in,
Filling up your belly and then as you exhale,
Sigh it out.
Repeat that two more times.
Two inhales and one big sigh out.
Allow your breath to slow down and find its natural pace.
Allow your mind to become still,
Like a still lake.
Any thoughts that are passing by are boats gently drifting further away until the lake becomes still again.
There is no need to jump into every boat that passes.
All we need to do is realize that we are the still lake.
We can allow any turbulence to come and go.
With your next inhale,
Curl up your toes,
Tensioning your feet,
Your calves,
Your thighs,
Your buttocks,
Tense your entire lower body.
Hold your breath now as you hold this tension.
Now release and relax.
With your next inhale,
Tense your belly,
Make fists with your hands,
Tension your arms,
Your chest,
Lift your shoulders up to your ears,
Squeeze your shoulder blades,
Tense your spine,
Your back.
Hold your breath and hold this tension in your upper body for 5,
4,
3,
2,
1.
Exhale and release any tension.
With your next inhale,
Tense and squeeze all the muscles in your face,
Cleanse your jaw,
Squeeze your eyes,
Nose,
Cheeks,
Tense the back of your head,
Your neck.
Hold your breath and squeeze even tighter for 4,
3,
2,
1.
Now release and relax.
With your next inhale,
Tense all the muscles together,
Your upper body,
Lower body and face and head.
Tense and squeeze.
This is your opportunity to feel and release.
Hold your breath for 5,
4,
3,
2,
1.
Release your exhale together with this tension.
Feel the stillness and silence within you.
Feel how your breath is slowing down.
Your mind is slowing down.
Your nervous system is in a state of safety.
Feel yourself gently drifting off into a deeper state of relaxation.
Imagine you are bathing in beautiful white light surrounding your whole body.
Entering in through every cell and bringing peace and healing.
This bath of white light feels like a warm safety blanket.
You and holds you.
Breathe in this beautiful white healing light and allow yourself to be completely renewed and recharged.
Wherever you often hold tension,
Tension headaches,
Maybe anxiety in your stomach or your chest,
Breathe in this light into this place in your body.
Feel everything else just fall away.
Feel your mind also getting this light into every neural connection in your brain.
Every cell is given light.
Slowly become aware again of your body.
You can stay here to drift off into deep sleep or you can choose to continue your day.
So much calm and love.
