Find a comfortable position,
Preferably lying down if possible.
This meditation is designed to bring you back into presence when you're feeling collapsed or disconnected.
When we experience deep stress or overwhelm,
Our nervous system may shift into a collapse state where everything feels heavy,
Disconnected or shut down.
In polyvagal theory,
This is referred to as a dorsal vagal response,
A protective mechanism that helps us endure difficult moments by conserving energy.
Our goal in this meditation is to gently guide the nervous system back towards a place of safety and connection,
The ventral vagal state,
Where we feel more present,
Grounded and engaged with life.
Through breath,
Movement and sound,
We'll awaken the body's natural rhythms,
Inviting ease and vitality back in.
Throughout this meditation,
I will be using tuning forks to support your energetic body,
Helping to guide you back into a state of calm awareness.
Tuning forks are powerful tools for balancing the body's energy and promoting deep relaxation.
Their pure frequencies help to realign the nervous system,
Release tension and restore harmony by resonating with the body's natural vibration.
These sound frequencies can influence brain waves,
Shift emotional states and even support physical healing,
Making them a gentle yet profound way to reconnect with yourself and your surroundings.
Let's begin by focusing on your breath using the 4-7-8 breathing technique.
This technique helps to reset your nervous system by slowing the breath and activating the parasympathetic nervous system,
Which promotes relaxation.
To practice the 4-7-8 breathing technique,
You will inhale deeply through your nose for a count of 4,
Hold your breath for a count of 7 and then exhale through your mouth for a count of 8.
So let's begin.
Breathing in deeply through your nose for a count of 4,
Hold your breath for a count of 7.
Breathing out through your nose for a count of 7,
Exhale slowly through your mouth for a count of 8.
Now let's repeat this 3 more times.
With each cycle,
Feel yourself becoming more grounded,
Your nervous system settling and your mind softening.
When your thoughts wander,
Gently bring your awareness back to your breath.
Now bring your attention to your toes.
Begin by gently wiggling them,
Noticing any sensations that arise.
Slowly move your attention up to your feet,
Flex and point them,
Feeling their connection to the surface on which they rest.
Bring your awareness to your ankles,
Roll them in small circles,
Easing any tension.
Now move up to your lower legs,
Allow them to gently engage and release.
Notice how your body responds to these small movements.
Shift your focus to your knees,
Strengthen and bend them slightly,
Acknowledging their support.
Now move up to your thighs,
Tense the muscles lightly,
Then release.
Feel the energy beginning to flow more freely.
Bring awareness to your hips,
Gently shift them from side to side,
Noticing any stored tension dissolving.
Let your awareness rise to your abdomen.
Take a deep breath into your belly,
Expanding and softening it as you exhale.
Now focus on your chest,
Allow it to open as you inhale deeply.
Move your shoulders in slow circles,
Loosening any tightness.
Shift your awareness down your arms,
Flexing your hands and fingers,
Let them relax completely.
Bring your attention to your neck and jaw,
If there's any tension,
Gently roll your head from side to side.
Finally,
Focus on your face,
Soften your forehead,
Relax your eyes and let your mouth rest in a neutral position.
Feel your entire body as a whole,
Noticing any shifts in sensations or energy.
Movement is a gentle way to guide the body back into a state of balance,
Especially when the nervous system feels collapsed.
When we move,
We awaken the body's natural rhythms,
Helping to release stored tension and promote energy flow.
Now visualize your breath travelling in a slow,
Rhythmic wave from the base of your spine to the top of your head.
Inhale,
Drawing breath through the spine,
Following its natural curve,
Reaching the crown of your head.
Pause for a moment.
As you exhale,
Feel the breath gently descending back down to the base of your spine.
With each inhale,
Imagine light and energy moving upward,
Clearing any stagnation.
With each exhale,
Release any tension,
Letting it flow effortlessly out of your body.
Let's continue with this breath cycle for a few minutes.
If your mind drifts,
Gently return to the sensation of your breath travelling through your spine.
As we come to the end of this practice,
Take a moment to notice how your body feels.
Are you more present?
More connected?
When you're ready,
Bring gentle movement back into your fingers and toes.
Stretch if you need to.
Take one last deep breath in,
And as you exhale,
Let go of any lingering tension.
You are safe,
You are whole,
You are here.
When you're ready,
Slowly open your eyes,
Returning to your space with a renewed sense of presence and calm.
