Welcome beautiful being,
Sensitive heart,
Loving leader in this world,
Welcome back to a guided journey meditation from my presence to yours.
Today's intention is calming the inner storm,
Perfect for nervous system regulation and helping to soothe yourself if you're stuck in states of hypervigilance.
When you're ready,
Get comfortable,
Get connected to your being and with me take a slow steady breath in through your nose and exhale with a soft sigh.
One more of those in through your nose and a soft gentle sigh.
Letting your beautiful shoulders drop just a little,
Letting your jaw and clench by five percent.
Letting yourself arrive knowing that while we are moving through states of tension,
There is nothing to fix,
Nothing to manage,
Just this gentle offering to your presence.
So let us drop deeper and if you are in this state of dysregulation,
Hypervigilance,
You might be feeling activated.
So as you listen to my words and you breathe and you ease yourself,
Notice this activation.
Maybe there is too much energy in your chest,
Maybe there is too much charge or butterflies or sensation in your belly,
Too much electricity running through your nerves,
Maybe it feels like fight,
Flight,
Urgency,
Like you're carrying more energy than your body knows what to do with.
And it's here,
Beautiful being,
Powerful soul.
As you breathe and comfort yourself,
I remind you that all of this is okay.
There is nothing wrong with your body.
This is your beautiful vessel,
Your system,
Doing its best to protect you,
To keep you alive,
To keep you safe.
And right now,
Here with me,
In the safety of your mindfulness,
Your awareness,
All we are doing is inviting the storm to soften,
Not by force,
Not by pushing it in,
But by compassion,
By the love in your heart,
Breathing in,
Breathing out,
Letting go even more.
I invite you now as you drift deeper and deeper to place one hand over the part of your body that feels most activated,
Your chest,
Your stomach,
Your throat,
Wherever the energy is loudest.
And repeat after me,
I am safe.
I am allowed to slow down.
I am here to soothe myself.
I am giving yourself permission to feel the warmth of your hand,
The warmth of these words,
Feeling the steadiness of your touch,
Feeling how your body responds to even a little bit of reassurance.
It wants to relax,
It wants to come back into stillness,
It wants to be held,
It wants to know that you won't abandon it in the chaos.
Breathing in slowly with me,
And let us exhale deeply.
This time breathing in again for four,
Breathing in one,
Two,
Three,
Four,
Breathing out,
Exhaling for eight,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Going again,
Breathing in for four,
One,
Two,
Three,
Four,
Out for eight extra long,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Coming back to your rhythm of your breath,
Noticing how any tension feels as you breathe out slowly like this,
Continuing to drop deeper into the frequency of not being in danger and being at home in yourself.
And as you continue to breathe and exhale specifically,
Imagine even more pressure,
Even more tension and stress,
Releasing,
Releasing,
Moving out from your ribs,
Your neck,
Your spine,
Like air leaving a balloon that was stretched too tight.
Breathing in and softening 2% more,
Breathing in,
And breathing out,
Softening 2% more,
Knowing that small shifts are enough.
You are enough.
As you bring your awareness now down into your legs,
And it's here we will shift the weight that you carry in your hips,
The weight and the heaviness you carry in your heart,
In your belly,
On your shoulders.
We shift with our awareness and feel the steady pull of gravity through our legs,
And we imagine roots growing from the base of your spine,
Your root chakra,
Roots moving down the back of your legs,
Your knees,
Your calves,
Into the chair you're sitting on,
To the bed,
To the floor,
Into the deep earth beneath you.
And it's here we remember and realize your energy doesn't have to stay trapped in your chest,
In your belly,
In your shoulders.
You get to,
You can let it spread,
Let it flow downward,
Let the earth hold what feels like too much,
Let the earth hold,
Reminding you that you are never alone.
So now shifting your breath into guided movement of energy,
Seeing any tension moving from your body down these roots into the earth,
Breathing in and breathing out,
Sending it down.
Going again,
Bringing awareness to this energy,
Breathing in and breathing out,
Sending it down.
And as you continue to breathe and send it,
If your mind gets loud,
If your heart is beating fast,
If your thoughts are racing,
Let us add a gentle cooling mist moving through your body,
Down the roots,
Into the earth.
Soothing,
Not cold,
Gentle,
Not rough.
Seeing this mist not just move around your legs,
Your roots,
But your body,
Calming the storm.
And as you continue to gently breathe,
See the mist moving now up,
Up,
Up,
Through your legs,
Through your forehead,
Through your jaw,
Your chest,
Your belly,
Your legs,
Cooling you,
Soothing you,
Softening any intensity that hasn't moved into the earth or hasn't released through your breath,
Quenching the inner flames of overwhelm,
Quenching your thirst for wanting to be calm,
Allowing your system to shift from fire to water.
And now placing your hand on your heart,
Your left hand on your heart,
Once more,
One final time today with me repeating,
It's okay to let the tension go.
It's okay to release the hustle.
We are not rushing anymore.
We are allowed to be still.
Feeling the intelligence of your body responding to your words,
Knowing it always hears you,
Knowing that there is a nature inside of you always wanting to return to peace.
You just need to give it permission.
You just need to give it the space.
And here in these final moments now,
Before we come back into our day,
I invite you to notice your heart,
Notice your breath,
Notice your thoughts,
Your shoulders,
Your chest,
Your belly.
Take a mental snapshot.
A whole system acknowledgement of what this state,
This baseline state can feel like,
Can be like,
Your safe place to always come back to.
Breathing in one more time,
Reclaiming this acknowledgement and accepting.
Placing both hands together in prayer pose over your heart,
Letting gratitude fill you from the inside out.
And when you're ready,
When you have soaked up any more final moments of peace and stillness,
You can open your eyes,
Committing,
Setting this intention to take this regulated state,
This beyond hypervigilant state into all the places and spaces you step into today.
