This practice uses body scan,
Breath,
And guided visualization to ground and to
activate the calming response of the vagus nerve.
Start by sitting or lying
down in a comfortable position.
Close the eyes gently or keep them softly focused
on a spot in front of you.
We'll take a few deep breaths,
Inhaling through the
nose allowing the lungs to fill with air,
And then exhale slowly through the mouth
feeling the tension leave the body with each and every exhale.
On the next inhale
begin to bring your awareness to different parts of the body starting
from the toes and moving up to the crown of the head.
Notice any areas of tension
or discomfort and consciously release that tension as you exhale.
If it feels
right for your body place one or both hands over the heart and focus on its
gentle rhythm.
Take a moment to connect with the warmth and the energy emanating
from your heart.
We'll gently stimulate the vagus nerve by taking a few slow
deep breaths on my count.
We will inhale for a count of four,
Hold for four,
And
then exhale for a count of six.
The extended exhale helps to activate the
calming response of the vagus nerve.
Let's begin with this next round of
breath.
Inhaling for four,
Three,
Two,
One.
Hold for three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Again
together.
Inhale for three,
Two,
One.
Hold for three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Continue a few rounds of this breath on your own.
Releasing the breath practice,
Envision a place or situation where you feel
completely safe and at ease.
It could be a peaceful nature setting,
A cozy room,
Or
any place that brings you comfort.
Imagine the sights,
The sounds,
And the
sensations associated with this safe space.
When you're ready,
Gently bring your awareness back to the present moment,
Wiggling fingers and toes and allowing the eyes to open.
Take a moment to
express gratitude.
Focus on three things you're thankful for in this very moment.
Gratitude activates positive emotions and further supports the parasympathetic
nervous system.
As this practice comes to a close,
Affirm to yourself that you are
grounded,
Safe,
And connected.
See if you can carry this sense of calm with you as
you go about your day.
Thank you for sharing your practice with me today and
thank you for showing up for yourself.
