Welcome to this meditation on calming your nervous system.
You can experience stress for many reasons and stress can overly activate your nervous system.
The nervous system helps you with many important functions including experiencing safety.
It needs love and regulation.
I invite you to take a moment and make yourself comfortable.
You can be sitting or lying down.
The most important thing is that you feel relaxed.
Remind yourself this time is for you and you deserve self-care.
When you are ready,
Gently close your eyes and become aware of your breathing.
Just relax and notice your breath coming in and coming out.
Awareness of breath brings you to the present moment.
Now it's time to bring loving attention to your body.
Let's start by inviting calmness to your head.
Allow your face to soften and your jaw to relax.
Shift awareness to your neck and throat region.
Let go of any tension you might notice there.
Now let's soften your shoulders and your belly.
Breathe out any tension you might feel in your lower back and your pelvis.
Finally,
Invite caring attention to your legs and your feet.
Next,
Bring your awareness to whatever is supporting your body right in this moment.
It can be the chair you're sitting on,
The couch or the bed.
Wherever you are,
Just take your time and sense the support your body is receiving right now.
When you focus on how comfortable and supported your body can feel in the moment,
Your nervous system can begin to calm down.
As your nervous system is shifting toward calmness and helping you to relax more deeply,
Let's imagine yourself in any place in nature that feels safe and pleasant.
It could be a place you visited before,
Like a quiet beach,
Or any place your imagination offers.
Let yourself be there.
Notice your surroundings.
Let yourself feel good about being in such a beautiful setting.
In case your mind starts to wander during this practice,
Just gently bring your awareness back to the peaceful setting you're imagining.
Let this place become real for you.
As you're settling in this peaceful place,
Calmly look around.
Notice what looks pleasant or beautiful to your eyes.
You might smile when you notice beauty.
Listen to the sounds around you if there is any,
Or just notice the stillness.
Become mindful of the air on your skin.
Perhaps a light breeze gently touches your face.
Take your time and feel any warmth or coolness on your skin.
The beauty and serenity of this place can nourish your body,
Your mind,
And your soul.
Enjoy the scenery.
Let yourself feel grateful to be there,
And you can come back to this place anytime you wish.
Your nervous system can experience complete safety and calmness in this place.
I also invite you to pay attention to your breathing again.
Although this delicious moment of slowing down and meditating help you to breathe deeper,
A breath that comes from a regulated nervous system is a beautiful breath.
It adds harmony to the collective nervous system.
Everyone can benefit from your meditation practice.
While you are in a calm state,
Let us try a few affirmations.
You might prefer to say these affirmations out loud or repeat them silently.
Let's begin.
I breathe deeply and calmly.
My mind and body are connected in complete harmony.
Peace is within me.
I embrace gratitude every day.
May peace and love prevail on earth every day.
Once again,
Feel yourself sitting in your chair or lying down and notice your breathing.
Gently bring yourself back into the room.
As this practice comes to an end,
May you be peaceful and at ease.
May your heart be open to give and receive love.
May you be safe and protected and your body healthy and strong.
When you are ready,
Gently open your eyes.
Be well.
