Nervous System Reset: 5 Minute Meditation For Overwhelm

A five minute nervous system reset for whenever anxiety, overwhelm or a racing mind need somewhere to land.

This practice moves through the body in four stages. A body scan to notice what you feel and where. A tension release through the jaw, shoulders, belly and hands. Three physiological sighs to signal safety to the nervous system. A closing visualisation of being held in water, a calm sea, a lake, a warm pool, letting it carry away anything you are still holding onto.

The practice closes with a return to four simple truths. You are safe. You are held. You are supported. You are grounded.
Self-doubt and overwhelm live in the body before they live in the mind. This track meets them there.]

Practise this whenever you need to come back to yourself: before a hard conversation, after a stressful moment, or as a short reset between tasks.

Transcript

Hello there. Thank you for being here Here is a 5 minute soothing nervous system meditation. Let's bring some awareness to the body maybe you've had a stressful day maybe you're carrying a lot of tension We often think of stress living in the mind. But often it's the body. That carries the weight of it. So checking in with the body right now and beginning to notice. Any tension. We tend to carry a lot of tension and stress. In the forehead. So Bring your awareness here. And see if you can relax the forehead and the brow. Let the tension melt away. Unclench your jaw. Maybe move it from side to side yawn if that feels good. And then allow your lips to gently close. Relax your shoulders Let them melt further away from your ears. Maybe gently. Also stretching your neck if this feels good. Soften the belly giving yourself permission to arrive in this moment. Now i invite you to take Two short inhales through the nose. And a longer exhale through the mouth Breathe with me. You Sigh. Sigh. Let that tension melt away and in your mind's eye. Begin to visualize yourself floating. Maybe in a calm sea. And laying. A warm pool. Even a spa. Feel yourself being completely held and supported. Allow the water to wash over you. To hold you, To support you. Let the water carry away any heaviness or tightness. Wash away anything you are holding on to. That is no longer yours to carry Allow these statements. To sink in deeply into your subconscious. I am safe. I am held. I am supported. I release what is no longer mine to carry. Spending a few final moments holding this vision of being held by the water the water washing away anything it needs to. And gently bringing your awareness back into the room. Well done for taking this time. For yourself. Have a wonderful rest of your day