Namaste.
Welcome to your vagus nerve reset meditation.
You can practice this guided meditation for calm and nervous system restoration anytime that you need a reset,
Or you can practice this before bed as a sleep meditation.
The vagus nerve is like a sacred pathway,
Like a thread that weaves through your entire body,
Connecting your brain to your heart,
Your gut,
Breath,
Your chakras,
Your voice.
And when we soothe our vagus nerve,
We allow our entire system to relax,
To find stability,
And to reset.
I'm Anitra with Kayajai Yoga and Wellness,
And I'm so glad you're here.
So,
Let's begin.
If it's comfortable for you,
Then lie on your back,
And close down your eyes.
We'll take a few minutes to signal to your nervous system that it's safe to relax.
Place one hand over your heart,
And place the other over your belly.
And feel the warmth of your own touch.
Inhale,
And let your belly expand.
Exhale,
Soft and slow,
And this time we'll inhale for a count of 4,
1,
2,
3,
4,
Exhale for a count of 6,
2,
3,
4,
5,
6.
Repeat this rhythm,
Inhaling for 4 and exhaling for 6.
This is one of the simplest ways to activate your vagus nerve and move into the parasympathetic healing state.
Continue this rhythm of inhaling for 4 and exhaling for 6,
And letting your exhales become longer and longer.
Continue lengthening your exhalations,
And now become aware of your face and neck,
Where the vagus nerve travels.
Relax your jaw,
And let your tongue rest on the bottom of your mouth.
Unclench your teeth,
Smooth the space between your eyebrows.
Softly roll your head from side to side.
Soothing your vagus nerve,
And whisper silently to your body,
It's okay to relax now.
And feel the echo of that affirmation to settle into your heart.
Now we'll gently bring awareness through your body,
Softly relaxing,
Slowly deepening into a relaxed state.
Starting at the top of your head,
Relaxing your scalp,
Your forehead,
Your temples,
Your jaw,
Your cheeks,
Your ears,
The space around your eyes,
The space around your collarbones,
Right side of your chest,
The left side of your chest,
Relaxing through your waist,
Softening your belly,
Reminding yourself to breathe slowly,
Slowly expanding as you inhale,
Contracting as you exhale,
Slowly relaxing your hips,
Your thighs,
Your ankles,
Bringing attention to the backs of your shoulders,
Relaxing them,
Relaxing your upper back,
Lower back,
The soles of your feet,
Your whole body,
Just melting into the surface beneath you.
Imagine a golden thread connecting your heart and your belly.
This is your inner communication line,
The vagal highway,
With each breath,
Imagine a warm golden light flowing from your heart down to your belly,
And then back to your heart again.
Really imagine this current of energy gently clearing any static,
Clearing any fear,
Clearing away any emotional charge.
Energy moving from your heart to your belly,
Back to your heart,
Over and over.
Just allow this flow,
Allow the light,
Allow the energy to move back and forth.
Now gently bring a very soft smile to your lips,
Just enough to feel a shift inside.
And feel that soft smile radiate inward.
Smile into your throat,
Into your heart,
Down into your belly,
Into your pelvis.
This is the energy of soothing,
Of welcoming restoration.
In this moment you are calming your nervous system with ease and safety,
And you're reminding your body that you don't have to brace for impact.
That it's safe to relax.
You are not meant to suffer your way to healing.
You are not meant to be tense all the time.
Your nervous system is always reaching for balance.
All you have to do is allow that balance.
And the more you relax,
The more you receive,
The more you trust,
The more you heal.
Soothing your vagus nerve is not about effort.
It's about allowing,
Softening,
Connecting to yourself.
Now simply rest for a few moments,
Let go of all practice.
No more breath control,
No more visualization,
No more moving,
Just let yourself be present.
Let yourself be held,
And rest,
And receive.
It's safe to trust your body,
To welcome healing,
To support yourself.
If it's time for you to drift off to sleep,
Rest deeply now,
Knowing that you have soothed and reset your nervous system.
And if it's time for you to return to your day,
Place one hand over your heart,
And one hand on your belly.
Feel the warmth of your hands,
And say to yourself,
It is safe to relax,
It is safe to be at ease.
I am rested.
And you can wiggle your fingers and toes,
And when you're ready,
Open your eyes,
Carrying this calm and balance with you.
Namaste.
