Self-regulate,
Coming back to yourself.
This guided meditation is designed to help you learn how to return to perfect autonomic balance,
Homeostasis.
The state of homeostasis is a state of balance between the sympathetic and parasympathetic nervous systems.
When both systems are properly regulated and balanced against each other,
The body,
Mind and emotions become stable and are able to respond to any demand,
Stressor or stimuli in the external environment.
Through a deliberate combination of mindfulness,
Self-awareness,
Self-reflection,
Non-judgmental acceptance,
Witnessing,
Intentional presence,
Breathwork and physical touch,
You can resolve any dysregulation in your nervous system and energy and come back to your natural state of relaxed,
Attentive presence or homeostasis.
Practicing this meditation can help you move away from a stressed and hyper-aroused state and to cultivate and embody a new,
More balanced and efficient state of homeostasis,
Allowing you to optimize your experience of rest,
Digest and regenerate.
Over time and with repetition,
It can also help you to become more relaxed,
Grounded and present and therefore able to experience a lot more inner peace,
Joy and fulfillment in your life.
So let's begin.
If you'll find a comfortable place where you can either sit or lie down and just relax,
Taking a moment to settle into your body through your breath,
Gently inhaling slowly through your nose and exhaling out of your mouth.
Feeling more and more relaxed with each and every breath you take.
So deeply relaxed through your loving attention to your breath that your eyes begin to naturally feel heavy and close,
Allowing you to turn deeper inward inside of yourself to explore and understand your internal experience in this very moment.
Checking in with yourself and noticing what's arising in this moment within the space of your body,
Of your mind,
Emotions.
Whatever arises,
Simply let it arise.
Assessing for yourself how it feels to be in your body right now.
Are you feeling relaxed?
Or can you feel yourself holding some tension?
Just notice what you sense and relax your mind as you observe it.
Become playfully interested in it.
As if uncovering something interesting and novel,
While also being acutely aware of what's happening inside your body.
Stepping into the space of your body right now with open and relaxed curiosity.
Noticing physical sensations and responses from your body.
Paying attention to the quality of the underlying energy in these sensations.
Becoming one with your internal experience inside your body while also allowing your mind to unwind just like a stream through which your imagination flows.
Stepping into that stream as you continue to move through the world feel your body in space and how your body feels within this space.
Space within and all around you.
And if you'd feel for this space and allow yourself to expand and deepen into your being.
Feel your breath relaxing more and begin to take a couple of more distinct breaths.
First,
You'll inhale through your nose and a shorter inhale still through your nose.
Then you'll follow with a longer and more forceful exhale as if sighing.
Repeat this breath three times in total or more if you'd like and then allow for a natural yawn to follow.
Allow yourself to connect to all the energy you're liberating So let's begin with this practice.
If you'll relax and take your first inhale followed by a shorter,
Sharper inhale both through the nose.
And now exhale more forcefully and for longer through your mouth,
Letting a sigh out as you breathe out.
Really feel it.
Feel the release.
The old stagnant stuck energy leaving your body.
Just like this.
Follow me as I do it.
And one more.
Inhaling through your nose and one more short,
Sharp inhale also through your nose.
And exhaling the air more forcefully and for longer through your mouth in a sigh.
Dissolving stress,
Tension,
Contraction in your mind,
Body and nervous system.
Surrendering into the present moment and the breath.
And allowing your yawn to come when it comes and if it comes.
Through this surrender and supported by the intentional sigh sending the signal to your nervous system,
Brain and heart to come into balance.
Allowing for a natural state of feeling relaxed grounded and present.
Allowing for a natural state of feeling relaxed.
Grounded and present.
Feel yourself in your body as it is.
And relax into what is.
Without attempting to change or control what is.
Just be with it.
And relax into it.
And now returning to a simple effortless breath.
In and out of your nose if you can.
Without force or too much effort.
Bringing a pause on the top of the inhale with full lungs.
And a pause on the bottom of the exhale with empty lungs.
Intending to gradually come into a 1-1-1-1 ratio for your inhale,
Hold in exhale,
Hold out.
Slowly,
Lovingly bringing your breath into balance.
To support your heart and brain also entraining with your breath and coming into balance.
Bringing equality to your inhale hold in,
Exhale,
Hold out.
Which helps your body enter the state of homeostasis.
Being aware of your breath.
Either by noticing the sound it makes or maybe the temperature of the air as you breathe it.
Or becoming aware of the rising and falling of your shoulders with your breath.
Or feeling the rising and falling of your abdomen,
Your belly.
Feeling deeper and deeper relaxed.
Coming back to yourself.
Noticing the inner stillness and silence when you begin to observe and listen.
Coming into a deep intentional and natural state of stillness and silence.
As you connect to the field of infinite potential.
The unmanifested ready to express and take form.
And allow yourself to rest in the field of the unmanifested that's filled with potential.
Being very present with yourself.
Paying attention to your energy.
Listening deep within to sense its vibration,
Its frequency.
And whether you find your energy to be smooth and relaxed or not.
Dissolving any judgment of your energy as it is.
So that you may be with it.
At peace with it.
Accepting the energy as it is.
And notice if it changes as you breathe it.
If it changes as you playfully observe it with curiosity.
And also notice how it changes.
In sensations,
In pace,
In temperature,
In direction and amplitude.
And coming back to the stillness and silence in which this energy arises.
Settling more deeply into your body.
So that more energy can flow.
Dissolving tension.
Feeling into areas of constriction and contraction.
And being with the tension,
The constriction and the contraction wherever you find it.
Without trying to change it.
And naturally changing it and placing your attention on it.
Allowing for new energy to flow to the places where your attention is.
Expanding into those places.
And clearing old stagnant energy trapped in different places in the body.
Observing with presence and relaxation.
As you continue to breathe equally.
Inhaling through your nose to a comfortable count of 2,
3,
4 or more.
Holding the breath in to a comfortable count of 2,
3,
4 or more.
Exhaling through your nose to a comfortable count of 2,
3,
4 or more.
And holding the breath out to a comfortable count of 1,
2,
3,
4 or more.
Keep relaxing into your breath simultaneously intending to balance and square the breath.
So that all 4 elements of your breath are of equal duration and pace.
Inhaling.
Holding in.
Exhaling.
Holding out.
Same duration on all 4 parts.
Slowly,
Gradually,
Effortlessly building up to that.
And entering a deeper and deeper state of relaxation.
And homeostasis.
Where body,
Mind and emotions become balanced and regulated.
Allowing this self-regulation to happen in its own timing.
Assessing once again how you feel right now.
And feeling into the contrast between your current internal experience with how you felt when you first started this meditation.
Can you sense how you can easily self-regulate whenever you become stressed?
And also learning to train yourself to go deeper when you are already relaxed and you want to learn to go deeper.
Learning how to use being present,
Breathing,
Connecting to your internal experience and observing without judgment as well as feeling what you feel as an instrument and process that helps you reset your nervous system so that you may access the state of homeostasis.
The more time you spend in the rest,
Digest and regenerate mode while also being attentive the more balanced and regulated your body,
Mind,
Energy and emotions become.
Learn to know and generate this state through your own intention and focused application.
You are learning how to self-regulate.
One of the most important capacities you can cultivate the capacity to be and remain in a balanced state of mind,
Body,
Energy and emotions regardless of sensory input or stimuli or potentially triggering stressors in the environment.
Developing greater resilience,
Adaptation through your genes and your epigenome and a more pleasant and peaceful experience of life.
And simply enjoy being in joy feeling being allowing energy to flow energy to flow through with ease as you create internal space and as you also allow your body to dissolve into space where the tension on your skin begins to dissolve and you can sense your environment more fully while also letting what's in the environment flow through you without sticking to you because of all the space you've made inside of yourself by relaxing,
Feeling and unwinding being so completely present with what you feel and sense without tensing around it or identifying with it just sensing and allowing with ease and flow And now,
Coming back in this deeply consciously aware and relaxed state to the space that you're in an expanded and deeper space to the time that you're in a slower,
More open time in the body that you're in a more relaxed and regulated body in the mind that you choose a more loving and quiet mind in the heart that you are a more open and expanded heart space aware of the space within being more regulated and emerging from this deep journey of awareness and presence as the body,
Mind and emotions you choose to embody in this moment and in every moment after that feeling good,
Feeling great feeling how you want to feel as you emerge from the unmanifested into the manifest and who do you choose to be when you open your eyes?
