Hello and welcome.
I am Julie Skon,
And we are going to get right into meditation today to help regulate your nervous system,
To release any stored emotions causing stress and anxiety,
And we will close by realigning with the present moment.
This meditation can be done anytime,
From the quiet comfort of your home or on the go.
Feel free to walk with this meditation,
Or get settled into your space,
Or curl up in a ball and lie down.
Whatever you need right now is best.
So let's get to it.
I want you to start connecting to your breathing rhythm.
We're going to go into two minutes of regulating your nervous system through mindful breathing.
This activates your vagus nerve,
Which will take you from fight or flight to relaxation and rest.
As you're witnessing your breath,
Even if it is fast and uneven,
We are going to slow it down gradually.
Inhale through your nose,
Pause at the top,
Exhale through your mouth,
Pause at the bottom.
This will get easier as we go.
Inhale through your nose,
Inhale through your nose,
Pause at the top,
Exhale through your mouth,
Pause at the bottom.
Keep going.
Slow inhale through your nose,
Let go,
Release,
Exhale through your mouth.
I am going to give you two minutes of space for this breathing rhythm on your own.
If your thoughts wander,
Just come back to the sound of your breath.
This time is all for you.
Through your breathing,
You are reconnecting with yourself in this moment.
I will be back in two minutes.
You can allow your breathing rhythm to come back to its natural flow of inhales and exhales.
And as you do,
Bring your attention to the part of your body that is calling to you the most right now.
This could be the part of you where you feel your stress,
Where your anxiety seems to dwell,
Where overwhelm seems like it has a grip on your body.
Could be your chest,
Your heart,
Your abdomen,
Your shoulders,
Anywhere you feel your body needs and wants some attention from you right now.
Take a deep breath and place your hands over this part of you.
As you guide your breath into this space,
Just witness what you are feeling there.
These could be physical sensations,
Emotions you're holding or carrying here,
Or just words that describe the feelings you have.
Say these words out loud or in your mind,
Giving your body the acknowledgement that you are listening to it.
I will give you some space now to just listen to your body.
Now that you have opened the channel to your body's communication with you,
Let's take it one step deeper by asking this part of you,
What does it need from you right now?
More self-care,
More compassion,
More love.
What does this part need from you to feel better,
To feel its best?
Once again,
I will give you some space to witness what comes up and to listen to your body.
Let's take a few deep breaths together.
How do you feel right now?
You have done a couple of minutes of vagal breathing to align your nervous system.
You have opened the channel of communication with a part of you and your body that needs your attention.
And you have allowed some space for a healing response.
I find that the most important part of your body is your mind.
And sometimes it takes practice that our bodies have a unique ability of communicating with us what they need,
Especially during times of stress and anxiousness.
Sometimes our bodies say they need rest or more hydration,
More deep breathing,
A change in environment,
Or to tap in and listen to our intuition.
Whatever the answers are,
Are unique and different for all of us and every situation.
And if your answer hasn't come yet,
I ask you to be patient and try again when the time feels right.
Focus on your breathing to give you that shift into a more calm inner state of body and mind.
And when you're ready,
Invite your body to talk to you.
Listen to it and then fill yourself with the care,
The compassion,
And the love that it is asking for.
As you start to come back into your space,
Your surroundings very slowly.
Together,
Let's realign with this day or night ahead by making a declaration,
A commitment,
Setting an intention that starting right here and right now,
We are going to treat ourselves with care and kindness.
And maybe just for today,
We will take it slow,
Gentle,
Take it slow,
Gentle,
And be easy on ourselves.
Gently move your body in whatever ways feels good to you.
Send yourself some gratitude by simply saying thank you.
And when you are ready,
You softly open your eyes.
Thank you for joining me today.
Come back anytime and as often as you need it.
Sending you love.
