I'm Kate James and this is the soothe your nervous system meditation.
During this practice we'll focus on relaxing the body and mind to soothe and heal your nervous system.
You may like to do this meditation lying down so you can soften into a deep state of rest and now allow your body to arrive into stillness.
Let your attention shift away now from the busyness of your life.
Let go of thoughts and planning and start to move into the quiet space of just being right here in the present moment.
Feel the air against your skin.
Notice the sounds around you and be aware of the subtle rhythm of your own breath and heartbeat.
Begin to observe the movement of the breath.
Allowing each breath to gently guide your awareness fully into your body.
Now begin to extend the breath breathing in a sense of calm and quiet.
Breathing out and letting go of all of the demands of the outside world.
Relieving you of your roles and duties.
Releasing any worries or stress as you offer yourself this time to relax.
Now bring your awareness to your head and your face.
Imagining a gentle wave of relaxation.
Softening the little muscles around your eyes.
Releasing any tension in your mouth.
Letting go of any tightness in your jaw.
Moving to the center of the chest and resting your awareness on your heart space.
As you hold your attention on the heart you might begin to sense a gentle and loving presence that is holding and supporting you.
Allowing you to feel completely nurtured and safe.
Now move your awareness to your shoulders,
Into your arms and your wrists.
Into your hands now and fingers and all the way down to the fingertips.
Moving up to the solar plexus,
Your abdomen and hips.
Bringing awareness to the thighs,
Your knees,
Your ankles and feet.
Be aware of your back now.
Bringing a gentle and soothing energy from the base of your spine to your neck,
To the back of your head,
The crown of your head and into the center of your forehead.
As you rest your awareness on the forehead,
Become aware once again of a quiet and loving energy that exists within you and around you.
An open and unconditional support that holds you in a warm embrace.
Your mind,
Your body and your entire nervous system softening and healing.
All of you now completely relaxed.
And again observe the movement of the breath,
The inhale and the exhale.
Allowing your breath to gently guide you back into your body.
Feel the support of the surfaces beneath you and start to bring some small movements to your fingers and toes.
Take another deep in-breath and a long slow out and when you feel ready gently open your eyes.
