Welcome to your anti-stress reset,
A guided meditation to help you regulate your nervous system.
Reconnect with your body.
And return to your day with greater calm,
Clarity,
And presence.
I'm Dr.
Christy,
And I'm so grateful you're here.
However this day has unfolded for you,
I invite you to simply arrive just as you are.
There is nothing you need to accomplish in this moment.
Nothing to plan.
Nothing to solve and nothing to figure out.
This is your opportunity to pause,
To breathe,
To let go,
And to return to your center.
This time is for you.
Stress is inevitable.
It is a vital part of being human.
In fact,
It's one of the ways our nervous system and our body protects us and keeps us safe.
Acute stress can be life-saving.
Chronic stress can be health and life-destroying.
We were never meant to live in a constant state of urgency,
Pressure,
And survival.
Taking a few moments out of your day to pause,
To breathe.
And reset isn't just a luxury.
It's one of the most essential and greatest gifts you can give yourself.
Our breath is one of the most immediate pathways that can shift our body into a parasympathetic,
Restorative state,
Regulate our heart rate,
And return our body back to balance.
Every breath is a signal to your brain and your nervous system that in this moment,
You are safe.
You are safe to slow down.
You are safe to pause.
You are safe to rest.
Over the next several minutes,
I'm going to guide you,
Your mind and your body,
Out of overdoing and overgiving and into a state of simply being and receiving.
Let's begin.
Find a comfortable position,
Either seated or lying down.
Close your eyes.
Take a slow,
Deep breath in through your nose.
And breathe out through your mouth.
Take a slow,
Deep breath in through your nose.
And breathe out through your mouth.
One more time,
Take a slow,
Deep breath in through your nose.
And breathe out through your mouth.
As you continue to breathe naturally,
Notice any subtle shifts within your body.
Perhaps you're feeling a bit more ease.
Maybe you're feeling more grounded as though you're settling into the support beneath you.
Or simply a greater awareness of this present moment.
Now place one hand over your sternum or breastbone,
Your fourth energy center or your heart center.
And place the other hand over your upper abdomen,
Just below your rib cage,
Your third energy center,
Or solar plexus.
Bring your awareness to the hand resting over your solar plexus.
This is the center of your personal power.
Your confidence,
Your courage,
Your inner strength,
Your ability to trust yourself,
To make decisions,
And to move forward with intention.
It's also one of the first places many of us feel the effects of stress.
Maybe it's a knot or a pain in your stomach,
Digestive distress or irritability,
Or that sinking,
Upset feeling when life feels scary and uncertain.
As you continue to focus on your solar plexus,
Imagine a bright yellow illuminating light filling up this space.
Take a slow,
Deep inhale and imagine that light expanding just beyond that center.
Hold it for a few seconds.
And as you slowly exhale,
Release whatever physical tension,
Overwhelm,
And emotional stress you've been holding here.
One more time,
Take a slow,
Deep inhale,
Imagining that light filling that space.
Hold it for a few seconds.
And slowly exhale.
Now bring your awareness to the other hand resting over your heart center.
This is the center that is connected to love.
Compassion.
Belonging.
Forgiveness,
And emotional balance.
It reminds us of not only our ability to love and care for others,
But also to love and care for ourselves.
When we're under stress,
We often feel it in this heart center.
Our breathing becomes shallow.
Our chest feels tight.
Our hearts race.
We feel anxious,
Overwhelmed,
Out of control,
And physically and emotionally guarded.
As you continue to focus on your heart center,
Imagine an emerald green light beaming with brightness filling up this space.
Take a slow,
Deep inhale and imagine that light expanding just beyond that center.
Hold it for a few seconds.
And as you slowly exhale,
Allow any heaviness,
Aching,
Fear,
Or doubt begin to dissolve.
One more time.
Take a slow,
Deep inhale,
Imagining that light filling this space.
Hold it for a few seconds.
And slowly exhale.
Now imagine these two energy centers are beautifully balanced and in harmony with each other.
Your heart and your inner strength,
Your compassion and your confidence,
Your ability to receive and your ability to move forward.
Your heart is the home of unconditional love.
Your solar plexus is the home of unlimited courage.
Together,
They remind you that you are both strong and deeply supported.
Now allow these next few affirmations to gently sink beneath your conscious awareness.
And silently or aloud,
Repeat after me.
I am safe in this moment and in my body.
I am safe in this moment and in my body.
With every breath,
I become more calm and centered.
With every breath,
I become more calm and centered.
I release what I am no longer meant to carry.
I release what I am no longer meant to carry.
I trust myself to meet whatever comes next.
I trust myself to meet whatever comes next.
Now slowly bring your awareness back into the room.
Notice how your body feels.
Notice the quality of your breath.
Notice the quiet that's beneath the noise.
And always remember.
Peace and safety are not something you have to earn or work for.
This is your natural state of being.
And you can return to it again and again.
One breath.
One moment and one choice at a time.
May you carry this feeling of calm,
Clarity,
And presence with you throughout your day or evening.
Come back to this meditation anytime you need to reset and reconnect with yourself.
