Welcome.
Before we begin,
I invite you to give yourself permission to be fully here.
There is nowhere else you need to be right now.
Nothing to solve,
Nothing to manage.
This meditation will be infused with Reiki healing energy,
So if you're open to receive that energy,
Simply take a moment to accept in your mind's eye.
Let your body settle into whatever is supporting you.
If you're lying down,
Feel the weight of your body sinking.
If you're seated,
Feel your feet touching the floor.
Take a slow breath in through the nose,
And release it gently through the mouth.
Again,
Slower this time,
Inhale,
And soften as you exhale.
As you arrive at your center,
Allow me a moment to connect.
Your nervous system responds to safety,
Not force.
So we begin by letting your body know.
You are safe right now.
Nothing is chasing you.
Nothing is demanding you.
This moment is steady.
Allow your shoulders to drop just a little.
Let your jaw soften.
Let your tongue rest gently in your mouth.
Already,
Your system is beginning to shift.
Now,
Bring awareness to your breath.
Don't change it yet.
Just notice it.
Is it shallow?
Fast?
Uneven?
There's no judgment here.
We're simply observing.
Now,
Gently lengthen your exhale.
Inhale for a count of four.
And exhale for six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Let's do that again.
Longer exhales.
Tell the vagus nerve that it's safe to relax.
Inhale.
Exhale slowly,
Fully,
Longer.
Continue at your own pace.
If counting feels distracting,
Simply imagine your breath flowing like a slow wave,
Washing onto the shore and slowly receding.
With each exhale,
Your body lets go of stored tension.
With each inhale,
You draw in steadiness.
You may notice your heart rate slowing,
Your belly softening,
Your thoughts becoming quieter.
This is your parasympathetic nervous system coming online.
There is nothing you need to force.
Now bring awareness to your body,
Starting at the top of your head.
Slowly scan downward.
Notice your forehead,
Your eyes,
Your cheeks.
If you sense tightness anywhere,
Imagine warm water gently pouring over that area.
No pushing,
Just melting.
Move down to your neck and shoulders.
Many of us carry stress here,
Holding responsibility,
Bracing for impact.
Allow your shoulders to drop another inch.
Imagine the weight sliding off.
Now bring awareness to your chest.
If you've been holding emotions or stress here,
Simply acknowledge it.
Place a hand here if it feels supportive.
Whisper internally.
You can soften now.
Moving down into the belly,
This is where anxiety often lives.
Let your belly expand gently with each inhale.
And let it relax fully on the exhale.
There's no need to hold it in.
Your body is allowed to be at ease.
Continue down the spine.
Down through your hips,
Your thighs,
Knees and calves,
All the way down to your feet.
Imagine roots gently expanding from your feet into the earth,
Grounded,
Supported,
Steady.
Your body no longer needs to brace.
Now bring one hand to your heart and one to your lower belly.
Feel the warmth of your touch.
This cross-body contact is calming to the nervous system.
Take a slow breath.
And silently repeat,
In this moment,
I am safe.
In this moment,
I am supported.
In this moment,
I can rest.
Let the words land.
If your mind drifts,
That's okay.
Each time you return to your breath,
You are strengthening regulation.
You may notice subtle shifts,
Warmth,
Heaviness,
Tingling.
These are signs your system is settling.
Imagine your nervous system like a snow globe that has been shaken.
Now the flakes are gently drifting down,
Settling and becoming still.
You do not need to hurry this process.
Your body knows how to reset when given space.
Now allow the breath to return to its natural rhythm.
Notice the difference from when you began.
Even if it feels small,
It matters.
Regulation is built in moments like this.
Let yourself rest for a few breaths.
No instructions.
No effort.
Just being.
If thoughts arise,
Let them float past like clouds.
You are not required to engage them.
You are resting in safety.
Before we close,
Take a final deep breath in and a slow,
Complete exhale.
Know that you can return to this reset anytime through your breath,
Through softening your body,
Through reminding yourself,
I am safe right now.
When you are ready,
Gently bring your awareness back to the room,
The surface beneath you,
The sounds around you.
Bring some light movement into your body and take a deep breath in and release and slowly open your eyes when you are ready.
Thank you so much for joining me today for your nervous system reset.
You deserve this.
I encourage you to come back to this meditation anytime you need it.
Namaste.
