Welcome to this guided meditation designed to regulate and calm your nervous system.
During this practice,
We will focus on utilizing breath work and other proven techniques to soothe and balance the intricate connections within your body,
Helping you find a sense of tranquility and inner peace.
Find a quiet,
Comfortable space where you can sit or lie down free from distractions.
Close your eyes and take a few deep cleansing breaths,
Allowing your body and mind to relax and become fully present in this moment.
Begin by focusing on your breath,
Placing one hand on your chest and the other on your abdomen.
We will practice diaphragmic breathing,
Which is known to help calm the nervous system.
Inhale deeply and slowly through your nose,
Allowing your abdomen to expand as you fill your lungs with air.
As you exhale,
Let the air out through your mouth,
Feeling your abdomen contract.
Continue to breathe in this manner for a few minutes,
Paying attention to the sensations in your body as your nervous system begins to relax.
Now we will move on to progressive muscle relaxation,
Another effective technique for calming the nervous system.
Starting at your feet,
Tense the muscles in your toes for a few seconds,
Then release the tension as you exhale.
Move up to your calves,
Thighs and your glutes,
Tensing and relaxing each muscle group in turn as you continue to breathe.
Work your way up your body,
Focusing on your abdomen,
Your chest and your shoulders.
Don't forget to include your arms,
Hands and fingers.
Finally,
Move to your face,
Tensing and relaxing the muscles around your eyes,
Your cheeks and your jaw.
As you release tension in each area,
Imagine your body becoming lighter and your nervous system becoming more balanced and calm.
Now that your body is relaxed,
Let's use visualization to further calm your nervous system.
Picture yourself in a serene,
Peaceful environment.
This could be a lush forest,
A tranquil beach or a serene mountain meadow.
As you breathe in,
Imagine the fresh rejuvenating air filling your body with healing energy.
As you exhale,
Envision any residual tension or stress leaving your body carried away by the gentle breeze.
Finally,
Let's use positive affirmations to reinforce a sense of calm and balance within your nervous system.
Repeat the following affirmations silently or out loud.
I am calm and centered.
My nervous system is balanced and at peace.
I release all tension and stress.
My body and mind are in harmony.
Take a few more deep,
Cleansing breaths,
Allowing these affirmations to resonate deep within you.
When you're ready,
Slowly bring your awareness back to your surroundings.
Gently wiggle your fingers and toes and open your eyes.
Remember,
You can return to these techniques whenever you need to calm and regulate your nervous system.
With practice,
You will develop the ability to bring your body and mind into a state of balance and tranquility.
