Welcome to this relaxing meditation to balance specifically the nervous system.
We're going to activate the parasympathetic nervous system and shift out of fight or flight,
Stress,
Anxiety,
Anger.
We're going to move into the safety state of the body and mind.
This practice is designed to help you fall asleep,
Help you find deep rest,
Restoration.
It's like you're plugging in your body into a socket to fully recharge,
To fully restore.
Let's start by finding a comfortable position.
You can go ahead and lay down.
Anything that brings you comfort is perfect.
Grab some pillows or blankets and start by placing one hand on your heart and one hand on your lower belly.
Take a moment to notice the felt sense of touch.
Feel your own body.
Feel the presence of yourself in your own body.
Feel how your breath is flowing in and flowing out.
Notice which hand is moving as you're breathing in and breathing out.
Is it the hand on your heart or the hand on your belly?
See if you can allow your breath to travel deeper,
Reaching the hand on your belly.
Start to breathe into your belly,
Expanding it like you are blowing up a balloon and then notice your hand falling,
Your belly falling as you exhale.
When we are stuck in fight,
Flight or freeze,
We can feel disconnected from the body and up in our minds,
Overwhelmed,
Active.
Today,
Tonight,
Allow your mind to slow down.
Allow your breath to slow down and deepen.
Long,
Deep breaths.
Notice where you are holding tension in the body and see if you can send your breath towards that place,
Keeping your body as still as possible.
This is an invitation to the nervous system to fully unwind.
Now release both hands and roll into a comfortable position if you want or you can remain still.
Purposefully,
Intentionally remaining still to create and amplify the stillness within you.
For your next 3 breaths,
See if you can make,
With your mouth closed,
A humming sound.
Like this.
Extend it out as long as possible.
3 breaths,
Closed mouth,
Humming sound.
And now allowing your breath to gently flow.
Feeling the back of your body and how it makes contact with your mattress below you.
Feeling gravity pushing you down.
Can you surrender to it?
Notice the back of your legs,
Your ankles,
Your calves,
The back of your thighs,
Your sitting bones,
Maybe your lower back,
Middle back or touching the mattress or maybe your stomach pressing down gently,
Your upper back and shoulders allowing them to soften,
And the back of your head as if your whole scalp is being massaged,
Releasing any mental tension.
Notice where at the back side of your body you notice any pain or tension that's keeping you from falling asleep or deeply relaxing.
Send your breath to this place in your body,
Sending it peace,
Soothing,
And as you exhale,
Exhaling out any pain or tension.
Feel the exposed skin making contact with the air in your room.
Notice the part of your skin that's covered by your blanket.
Feel your eyelids become heavy and relaxed.
Your mouth gently opens.
Your jaw unclenches.
Your tongue relaxes.
Maybe as a part of your nervous system relaxing,
You feel the need to yawn or to take a deep breath out.
Feeling softness in your body.
Where do you feel softness in your body?
Feel your sense of wakeness gently dissolving,
Slipping away from your fingertips,
Allowing a state of deep rest,
Deep sleep to take over now,
Pure bliss,
Total and complete relaxation.
Have a beautiful night.
