Welcome,
Beautiful soul,
To this meditation for calming fight-flight-freeze response.
This meditation is infused with Reiki healing energy.
So if you're open to receive,
Simply accept in your mind's eye.
If you are listening to this meditation,
You may be experiencing anxiety in your body.
Perhaps your heart is racing.
Your thoughts are moving quickly.
Maybe your body feels tense and frozen.
This is the body's natural fight,
Flight,
And freeze response.
It is not a weakness.
It is simply your nervous system trying to protect you.
Right now,
We are going to gently help your body.
Remember that it can return to calm.
There's nothing you need to force.
Nothing you need to control.
We will simply allow your nervous system to slowly settle.
If possible,
Adjust your position so your body feels supported.
Maybe your back rests against the seat.
Maybe your feet rest firmly on the ground.
Allow your hands to relax.
And take a slow breath in through your nose.
Release it gently through your mouth.
Again,
Inhale slowly.
And exhale.
Your body may still feel alert.
That's okay.
We are not trying to eliminate the sensation.
We are simply allowing the body.
To gradually soften.
Bring your attention to your breath.
Noticing the air moving in.
There's nothing you need to change.
Just observe.
And as you do,
Allow me a moment to connect.
The fight-flight-freeze response is an ancient survival system.
When the brain perceives a threat.
The body prepares to react.
Your heart beats faster.
Your muscles tense.
Your breathing changes.
Your mind begins to search for danger.
But sometimes this system activates even when you are safe.
Especially in situations where you feel out of control.
Right now,
Gently remind your body.
You are safe in this moment.
Take a slow breath.
And as you exhale,
Allow the shoulders to drop slightly.
Your nervous system is capable of calming itself.
We are simply giving it space to do so.
Bring your attention to the points where your body touched the seat.
Feel the support beneath your back.
Feel the pressure beneath your legs.
Feel your feet resting on the floor.
Let this surface hold your weight.
You do not need to hold yourself up.
Now gently press your feet into the floor for a moment.
And release.
Press again.
And release.
The simple movement tells your nervous system that your body is grounded.
Take another slow breath.
And allow your body to soften again.
Now we begin to gently regulate the breath.
Not forcing,
Just guiding.
Inhale slowly for a count of four.
1.
Two,
Three.
Four.
Pause gently.
Now exhale for six,
Two,
Three,
Four.
Four,
Five,
Six.
Longer exhales signal the nervous system that it can relax.
Let's try again.
Inhale slowly.
2.
.
.
3.
.
.
4.
Pause.
Exhale slowly.
Two,
Three,
Four,
Five,
Six.
Continue breathing this way on your own.
Inhaling,
Calm.
Exhaling tension.
Inhaling stability.
And exhaling fear.
Allow your breath to become smooth and steady.
Sometimes anxiety causes the body to feel frozen.
Still.
Unable to relax.
If you notice this.
Try gently moving your fingers.
Just a small movement.
Wiggle your fingertips.
Move your toes inside your shoes.
Roll your shoulders slightly.
These small movements signal the body that it can release the freeze response.
You are not trapped.
Your body can move.
Your breath can flow.
You are remaining calm.
Now imagine a soft wave of calm beginning at the top of your head.
This wave slowly moves downward.
Relaxing your forehead.
Relaxing your eyes.
Releasing your jaw.
This wave continues through your neck and shoulders.
Allowing the shoulders to drop a little more.
Sway moves through your arms.
Into your hands.
Down through your chest.
Notice your breathing becoming smoother.
Your heart rate beginning to slow.
This wave continues through your stomach.
Your hips.
Your legs.
And your feet.
Your entire body is gradually releasing tension.
Take a slow breath.
And notice the difference in your body.
Even a small shift is meaningful.
Now imagine a calm,
Steady voice inside your mind,
Saying,
I am safe in this moment.
My body knows how to return to calm.
This feeling will pass.
All sensations in the body move like waves.
They rise and they fall.
You are already riding the wave toward calm.
For the next few moments,
Simply breathe.
Allow your body to rest.
Allow the nervous system to continue settling.
There is nothing else you need to do.
Each breath brings a little more calm.
Each moment brings a little more ease.
Begin bringing gentle awareness back to your body.
Feel the seat beneath you.
Your feet on the ground.
Notice the rhythm of your breath.
Notice that your body is capable of calming itself.
Take one slow breath in.
And release.
Whenever anxiety appears again,
Remember.
Your breath is always available.
Your body always knows how to return to calm.
And you can come back to this practice anytime you need support.
Gently move your fingers.
Roll your shoulders.
And slowly open your eyes.
You are grounded.
You are safe.
And your nervous system is finding its balance again.
Namaste
