Welcome to this guided meditation for helping to settle the nervous system.
Take a moment to get comfortable,
Whatever that looks like for you right now.
You could be settling into a meditative seat,
An armchair,
Or perhaps lying down in a position that's comfortable for you.
You could close your eyes if you like,
Or just keep them soft.
I'm going to invite you to take some deep breaths.
There are many ways to do this.
One of my favorites is to inhale as deeply as it's comfortable for you,
And then the exhale is simply a release of effort and not trying.
Inhale as deeply as you like,
And then relax your body,
Open your mouth,
And allow the exhale to simply leave your body.
Inhale,
And then the exhale is a release of effort,
A release of tension,
A letting go.
Take as many of these breaths as you'd like.
Begin to gather all your pieces into this present moment in time.
Notice the parts of your body that are in contact with the floor,
Bed,
Or seat.
Notice the quality of the light behind your eyes.
If you are feeling quite activated right now,
You could also look around you,
Looking ahead of you,
To your right and to your left,
Above and below and even behind you.
Do so slowly,
Looking around,
Observing the colors that you notice right now.
Is there blue in this room?
Green?
Brown?
Simply notice.
Receive this room.
Notice where you are.
If you've been looking around,
You can come back to center whenever you feel ready,
And consider closing your eyes or softening them again.
Become aware of the earth beneath your body,
This wide,
Old earth that has seen so much,
That simply receives your weight and so much more,
That is capable of holding anything that you are carrying with you.
Now,
To the degree that you feel comfortable,
Begin to check in with your body.
The body can be a complicated place.
If this ever becomes too much,
You can return your attention to somewhere that feels safer,
Such as looking for the blue items in the room,
Feeling the fabric of your clothes touching your skin,
Listening for the sounds outside this room,
Or returning your attention to the earth beneath your body.
Notice how you're feeling right now.
Notice your whole body,
Not simply the parts that may be feeling especially uncomfortable today.
Notice your forehead,
Your hands,
Your belly.
Notice the backs of your thighs and your big toes.
Observe the sensations that are present throughout your body without judgment.
Simply notice.
It might feel right for you to scan your body from crown to toes,
Or to follow your breath into your body and notice where it guides you.
Take some time to be with the sensations in your body.
Perhaps naming them,
Perhaps not.
Just noticing what's here.
If you'd like,
Place one or both hands over your heart.
Take a moment to feel the weight and warmth of your hands over your heart.
Notice what you feel around your heart and your chest.
Whatever you're feeling is okay.
If you are sad,
Fearful,
Angry,
Frustrated,
Joyful,
Excited,
Or anything else,
It's okay.
Just notice what it is.
It may or may not have a name.
Either way is fine.
Imagine holding the sensations in your chest,
Whatever they may be,
With love and compassion.
Allow them to be exactly as they are without trying to change them.
Here you are in the present moment.
This is the body you have today.
These are the sensations that you're feeling right now.
It will likely change tomorrow,
In an hour,
Maybe even in a breath.
So be with it as fully as you can right now.
Watch it change.
Whatever it is is okay.
It is enough.
You may like to take another deep breath,
Or a few here.
Simply allowing yourself to meet yourself as you are,
Without judgment,
With plenty of space for whatever you're going through.
Any thoughts about the future,
Or what these sensations or feelings mean,
Can simply float away as you bring your awareness back to holding yourself with gentleness,
In the present,
Exactly as you are.
Now,
Return your attention to the earth beneath your body.
Receive the support of whatever you are sitting or lying on.
Soften a little bit more,
If you can.
And imagine a gentle,
Sweet light cascading over your body,
Gently warming and smoothing your skin.
Allow this gentle,
Healing light to help you to release anything you don't need right now.
Thoughts,
Worries,
Projections into a future that you can't yet see,
Tension,
Or sensations that you don't need right now.
Trust that you will hold on to anything you do need.
Simply set the intention to let go of whatever you do not need right now,
And allow this warm,
Soothing light to help you cleanse and release.
Like a perfect sun shower.
When this feels complete for you,
Take another deep breath.
Notice what you feel right now.
You may or may not feel different from when we began our practice together,
And either way is fine.
Simply notice what's happening now.
If there is anything sweet,
Calm,
Relaxed,
Or even neutral here,
Take a moment to really notice those sensations.
Let yourself have anything sweet,
Gentle,
Calming,
Or neutral that you can access right now,
Even if there are other things going on too.
Take your time in this space.
When you feel ready,
You may gently bring your body back into the world,
Perhaps by deepening your breath,
Moving gently,
Stretching in some easeful way,
And eventually fluttering your eyes open.
Thank you for listening,
And have a wonderful rest of your day.
