Welcome to the nervous system regulation meditation designed to help you release anxiety,
Turn off survival mode,
And return to safety in your body.
You can begin by taking a comfortable seat.
Just starting to melt into the surface beneath you.
Fluttering the eyes closed.
And taking a deep cleansing breath,
Pulling your breath all the way to the top of your head and holding it.
And a long,
Slow exhale.
One more breath,
Just like that,
Pulling your energy from the lower centers through your heart all the way to your crown chakra at the top of your head and hold it.
And the slowest,
Longest exhale you've taken all day.
Begin to tune in to any sensations in your body.
Noting a physical body part.
And finding a description for the sensation using colors,
Textures,
Shapes,
Temperatures.
.
.
For example,
Tightness in my chest.
Lightness in my legs.
Cold in my fingers,
Buzzing in my forehead.
What are you noticing in your body right now?
Sometimes it can be helpful to say it out loud.
Just noticing what's present in your body.
And welcoming it.
Not needing it to leave or change.
Letting it know that it's welcome here.
It's okay that it's here.
Makes sense that it's here.
Taking a deep breath into all those parts that you noticed.
And as you let that breath go,
You can begin to invite some movement into your body,
Starting with a gentle sway from side to side.
Like a wave or a snake,
Organic movement.
Letting your head flow with the movement of your shoulders and your torso Maybe circling out the neck.
You can begin rolling out your wrists.
And now find stillness again,
Come back to your center.
And Go ahead and stand up.
Grounding your feet into the floor,
Making sure you have a little bit of space around you.
And inviting that sway back in.
This time you're able to move your hips from side to side.
Swaying through the torso,
The shoulders and the head.
And even inviting in bending at the knees.
Let your arms hang loose,
Dangling and swaying with your body Letting your head go with gravity.
Maybe inviting in some circular motion,
Forward and back,
Side to side.
Just sway in any way.
It might feel silly but this is your body finding freedom in movement It's your body.
It's safe to move it.
Even if it feels silly.
This is healing.
Find your center again,
Finding stillness,
Standing tall.
And begin to flick your wrists as if you're flinging water off of your fingertips.
Flicking your wrists by moving your hands back and forth,
Side to side.
Shaking out your hands And let that movement translate into your arms bending at the elbows,
Moving at the shoulder.
Bringing in some torso rotation as you're flinging your arms,
Your hands.
And let your arms really move freely.
Let your head move freely.
You're shaking off your day.
Shaking anything that wants to move.
Inviting the shaking into your legs.
Maybe a little bit more swaying,
Flicking the hands.
Just shaking everything and anything.
It wants to move.
And finding your center again.
Grounding.
Taking a deep breath in and lifting your arms up over your head,
And as you release the breath,
Drop the arms down.
Now bending the knees and straightening them as you lift your arms up and take your breath in.
And on your exhale,
Let it all go.
Let it all go limp.
Let's do another breath like that,
But with an audible exhale this time.
Breathing in,
Lifting your arms up.
Audible exhale.
Another one like that and let's shake on the exhale.
Bending the knees,
Breathing in,
Arms over the head,
Straighten the knees.
Audible exhale and shake it out a couple more like that breath in everything comes up and release a shake and let it go audible exhales two more like that breath in everything lifts audible exhale and shake letting it go one more like that on your own.
Taking a moment to find your stillness again.
Placing one hand on your belly and one hand on your heart.
Inviting in that gentle sway once again.
And when you're ready.
You can find a comfortable space to lay down getting situated in a position where you can relax and close your eyes again.
Feeling supported.
By the surface beneath you.
Just melting.
Right there where you're laying.
There's nowhere to be.
But right here.
Right now.
Place your hand on your heart.
And see if you can feel your heartbeat.
Placing all your awareness on your heart.
Noticing if any sensation changes when you place your awareness there.
Seeing if you can feel your heart opening just a little bit sending it some love and feeling it echo that love back to you a hundred times over.
There's always more love to experience.
Here in your heart.
Feel it.
Taking a moment to let your heart speak What does it want to say?
Thanking your heart.
For always choosing you.
And in this moment,
Choosing it back.
Seeing yourself from above.
Laying there.
Opening your heart ready to heal.
Feeling so that you're taking the time for this.
Choose that person right there.
Fall in love.
With that person.
Doing their best.
That's you.
Checking in with your body again.
Noticing any sensations noticing any spaciousness that's been created any shifts that have occurred.
Taking a deep breath in.
Grounding into the here and now.
Knowing that you can return to your body,
To your breath,
To your inner world and inner safety at any time knowing that your heart is always choosing you.
It's always listening and supporting you.
You are so loved.
You're supported by the universe.
And now that you've found some safety in your body You can go about your day.
As this grounded and powerful version of yourself.
Not in survival mode.
Not in a rush.
But present.
Taking a moment to feel gratitude for yourself.
For dedicating time.
To you today.
Taking one more deep cleansing breath in and letting anything you're holding on to go.
Staying here for as long as you need.
And coming up whenever you're ready.
You
