Welcome to this meditation focusing on bringing balance back to your nervous system.
Before we begin,
I encourage you to find a comfortable seat with your feet on the floor or find position lying down on your back.
Allow yourself to feel your connection to the earth.
In a very busy world,
Coming back to your breath can be a wonderful way to soothe the body.
By taking a moment to connect to the flow of the inhale and the exhale,
We can send signals to our body that we are safe,
Relaxed,
And at ease.
I invite you to begin by fostering an awareness for your breath.
How are you breathing?
Where do you feel your breath?
Is it going to your stomach,
Your ribs,
Or higher up in your chest?
Observing where our breath is going can serve as a window into how our bodies are currently feeling.
Become aware,
Without judgment,
Of where your breathing goes in this moment.
As you become more aware of your breath,
You may start to extend your exhale by a few seconds.
By extending our exhale,
We are inviting our body into a parasympathetic state.
This is where we rest,
Rejuvenate,
And recover.
As you continue to extend your exhale,
You may focus on breathing deeply into your belly.
If it's comfortable to do so,
You can place your hand on your stomach to feel the rise and fall of each breath.
Notice how this kind of breathing makes you feel.
Moment.
If it feels good,
You release your shoulders,
Remove your tongue from the roof of your mouth,
And unknit your eyebrows.
Let your body soften.
As you sink further into this state of ease,
I invite you to think about what makes you feel safe,
What makes you feel held,
What places make you feel like you can take a big sigh of relief.
If you feel called,
Bring these things to mind or let yourself travel there.
Let your thoughts meander,
Don't try to control them.
Just allow your mind to wander in this place of safety.
As you continue to think about what makes you feel safe,
You may feel called to deepen your breath further.
Feel the rise of your belly,
The expansion of your ribs,
And the space created in your chest.
Feel that breath release and begin again.
For the next few moments,
Allow yourself to breathe deeply,
Tune into your body,
And wander in your landscape of safety.
If your mind has wandered,
That's okay.
You can refocus on your breath as many times as needed.
Start to bring your awareness back to the space around you,
Sensations in your fingers and toes,
Maybe you rock your head from side to side.
As we close this meditation together,
Take a moment to note how you feel.
How does your mind feel?
Your body?
How is it different from when you began?
Let's take one more deep breath together,
In through the nose,
And sigh out the mouth.
Thank you for joining me,
And for taking a moment to reconnect to you.
