Quick Vagus Nerve Meditation

This short meditation is a gentle way to stimulate your vagus nerve and support a reset of your nervous system. Using slow, guided breathing, it helps lower stress, release physical tension, and improve your overall sense of well-being. Soft pink noise plays in the background to help mask distractions and support sustained calm.

This science-backed practice is designed to reduce anxiety in the present moment and promote nervous system balance.

Transcript

Hey,

My name's Chibs Okereke and welcome to today's meditation.

Today we're practicing a short vagus nerve reset.

Whether you're feeling anxious,

Frustrated or just a little bit scattered,

This is your invitation to pause,

Reset and gently reconnect.

Taking a moment now to settle into a comfortable position.

If it feels ok,

You might like to close your eyes,

And if not,

Simply letting them soften or stay slightly open.

The vagus nerve helps to regulate our stress response and it responds beautifully to slow,

Conscious breathing.

Let's begin by bringing gentle awareness to the breath.

Noticing the inhale and the exhale.

Allowing the breath to flow naturally.

Trusting that your body knows exactly what to do.

Now if the mind begins to wander,

That's perfectly natural.

We might simply acknowledge the thought and then gently guide our awareness back to the rhythm of the breath.

Back to this inhale and back to this exhale.

And now I invite you to allow the awareness of breath to drift gently into the background and let's begin to explore the body,

One area at a time.

Let's begin with the feet.

Noticing any sensations there.

Tingling,

Warmth,

Heaviness,

Stillness.

As we breathe in,

Imagining the breath reaching all the way down to the feet.

And as we breathe out,

Allowing a sense of release,

Of grounding.

Bringing gentle awareness to the legs now.

The calves,

The shins,

The thighs.

Now the hips and pelvis,

An area that can quietly hold tension.

With each breath,

Offering this space some softness.

Bringing attention to the spine,

The lower,

Middle and upper back.

The vagus nerve flows through this central line,

Connecting body and mind.

You might imagine the breath travelling along the spine,

Soothing,

Settling,

Unwinding.

And now the shoulders,

Breathing in and breathing out.

Turning awareness to the neck and jaw.

You might notice the jaw softening,

The neck releasing.

And now gently expanding our awareness to the entire body.

Noticing the stillness,

The warmth.

Feeling supported,

Connected,

Safe.

As you move through your day,

Perhaps take a moment to reflect.

What's one small way you can remind your nervous system that you're safe today?

I'm Chibs Akarakae.

Thanks for joining me today.

Have a wonderful day.

Reviews

Really enjoyed this, found the background noise very soothing 🙏

Lovely way to start the day! 🙏🏼

Perfect!!! Thank you🙏🏼

Lovely thank you 🙏

Just what I needed today. Merry Christmas 🎄 to you! Blessings🙏

A soft, short reminder of my own ability to calm myself through the vegas nerve.

🧘🏾‍♂️🙏🏾📿

Spot on for me this day 🙏