Held & Supported: Nervous System Soothing Breath

This gentle somatic breathing practice is an invitation for you to slow down and reconnect with your body and breath in the most supportive way. Through more intuitive body awareness and using your touch as a grounding tool, you'll be able to soften any tension and heaviness and create space for relaxation and deeper connection with yourself. This meditation also contains some gentle birds sounds from the forest - a gentle reminder from the earth that you are held and supported here. Just relax and enjoy!

Transcript

Welcome in this gentle somatic practice for soothing your nervous system. Find your most comfy and cozy spot. Where you won't be disturbed. This practice can be done sitting down or if you prefer just lying down. Make sure you are supported Your spine is aligned. And your shoulders relax. So we're just going to go through a few rounds of some nice and soothing breaths using a connection of breath and body awareness in the connection of your own touch. Starting with bringing your hands onto your lower belly just place them on top of your belly where it feels comfortable and arriving here through three gentle sighs out to let go of any tension you've been holding So inhaling slowly. And exhale. Just to tell you let go and soften Inhale fully opening to peace. Exhale Opened release. One more like that, Full and slow breath in and just letting go Know that you are held and supported here. Staying here just for a few more natural breaths Noticing the rising and falling of your belly and simply through this gentle touch the connection of your hands onto your belly. Is a sign for your nervous system that it's time to slow down. It's like you're really holding yourself here, You're holding your body and then bringing hands a little bit higher onto your chest, Your heart space Feel your heart beat. That gentle pulsation of life within you It's beating without you doing anything. It knows. While keeping your hands there, Just send yourself some love and compassion. Just like you are telling your heart and your whole body i am here for you I am breathing, I am listening. I am here for you. Now taking a few soft breaths to the space of your chest feeling that belly rising again, Then your ribs and then the chest underneath your hands and then on the exhale the chest is just naturally falling down and then your ribs and your belly Just connecting to the simple flow of your breath. While keeping your hands onto your heart Staying present with what is. No need to change anything. Lovely and this time we're going to bring hands even higher onto your head. So just place each hand on each side of the head. The shoulders and elbows are relaxed so you are not lifting them. Just feeling that soothing touch of your palms sending some loving and calming energy to your head, To your mind. With every inhale creating a bit more space in the head With every exhale just allowing any tension or heaviness from the mind to just melt away. Again, Starting this breath through the belly, Ribs and the chest. Feeling that breath even in the top of your head. And then slowly releasing, Noticing the breath falling all the way down Just a few soothing breaths like that, Keeping the hands onto your head is another loving sign for your body and the nervous system. I am present here. I am listening, I am open. Beautiful, My lovely. Now just bring your hands together like in a prayer pose and just rub your hands together creating some warmth, Some heat through the hands. And then feeling that warmth and bringing hands onto your face So covering your face with the hands and start massaging your forehead gently with your fingertips, Your temples, Your jaw. Feeling that soothing soft touch. That warm energy spreading through your cheeks as if you are moisturizing your face with that loving cream, With that soothing lotion improving the circulation And just breathing here. Lovely and this time just bring your hands all the way down. Let them rest alongside your body or onto your thighs. And just taking the last few moments here to notice to observe how you feel to connect with that deep inner awareness that's beyond the body, Beyond the mind. That space of inner listening. Taking your last three soothing breaths here. And just know that you can always always come back to this space Know that these moments of stillness, Of breath, Of silence are so important for you for your mental health. For your nervous system. And you deserve it so much. Thank you so much for taking your time and connecting in this practice. Feel free to come back whenever you need to and I'm wishing you a beautiful rest of your day or evening. Namaste.