Welcome to this meditation designed to calm your nervous system and help you find ease during moments of stress or anxiety.
This is a time for you,
A space to slow down,
Reconnect with your body and cultivate a sense of safety and calm.
Begin by finding a comfortable position,
Either seated with your feet flat on the floor or lying down with your hands resting gently by your sides,
Close your eyes if you're comfortable doing so or just take a soft gaze,
Taking a long and slow deep breath in through your nose,
Hold it briefly and exhale softly through your mouth,
Let your body begin to settle as we move into this moment of stillness together and let's start by focusing on your breath,
Take a slow inhale through your nose for a count of 4,
1,
2,
3,
4,
Hold at the top of the breath for a count of 4,
1,
2,
3,
4,
Now exhale gently through your mouth for a count of 6,
1,
2,
3,
4,
5,
6 with each inhale imagine you're breathing in calm and ease,
With each exhale let go of tension,
Stress and worry feel the rhythm of your breath,
Slow and steady like a soothing wave washing over you,
Bring your attention to your body starting at your feet,
Notice any sensations there,
Perhaps warmth,
Coolness or even tingling allow your feet to relax completely,
Feeling any tension melt away,
Now shift your focus to your legs letting your calves,
Knees and thighs soften,
Move to your hips and lower back,
Releasing any tightness or discomfort bring awareness to your abdomen and chest,
Notice how they gently rise and fall with your breath allow this area to soften as well,
Now focus on your shoulders,
Neck and jaw these are common places where stress hides,
Imagine a warm soothing light moving through these areas,
Melting away any tension finally bring your attention to your face,
Let your eyes soften,
Your forehead relax and your mouth gently release your whole body is heavy,
Grounded and at complete ease imagine yourself standing in a serene peaceful forest,
The air is fresh and a gentle breeze rustles through the trees with each breath visualise the energy of the forest filling your body with calm imagine it as a soft green light entering through your nose,
Travelling down your spine and spreading throughout your body as this light flows it soothes your nervous system,
Quieting the buzz of anxiety picture the green light surrounding your heart,
Wrapping it in warmth and safety feel your heart rate slow,
Your body relax and your mind grow quieter stay here for a few moments,
Breathing in this soothing energy and letting it anchor you in the present now imagine your worries as waves on an ocean,
Some waves may feel big,
Some small but all are temporary picture yourself sitting safely on the shore,
Watching these waves rise and fall with each inhale imagine the wave of anxiety moving further and further away and with each exhale these waves dissolving into the horizon,
You don't need to resist the waves or control them just observe as they come and go,
Knowing you are grounded and safe repeat silently,
I am calm,
I am steady,
I am safe as you prepare to bring this meditation to a close,
Take a moment to appreciate yourself for taking this time to soothe your nervous system placing one hand on your chest and one on your belly,
Feel the gentle rise and fall of your breath this rhythm is always here for you,
A constant source of calm and grounding and taking a deep breath in through your nose,
Holding for a moment and exhale completely through your mouth when you are ready,
Gently wiggle your fingers,
Your toes and bring your awareness back to the room slowly blinking open your eyes,
Feeling grounded,
Safe and calm
