So let's begin with our meditation by making sure that we're physically in a comfortable space.
Maybe creating a long spine,
Allowing the shoulders to soften,
Let your jaw relax.
And I want you to begin this practice a little bit differently.
So take your hands and put them on top of your chest.
Just noticing first the weight of your hands resting right on your chest.
Focusing on this space,
Feeling the weight of your hands and feeling the warmth of your hands.
And letting that heat begin to warm up in your chest.
And removing one hand,
But keeping one right on your chest.
We're going to do a few simple taps.
It'll be like this,
Just go tap,
Tap,
Tap.
And then letting your hand rest on your chest.
And once again,
Tap,
Tap,
Tap.
Let the hand rest.
Doing this again,
Tap,
Tap,
Tap.
Now one final time,
Tap,
Tap,
Tap.
Just letting your hand rest on your chest for a moment.
And then releasing your hand,
But noticing any lingering,
Warm,
Tingling or buzzing sensation right in the chest.
We're now going to do a breath to stimulate the vagus nerve,
Which will help us to instantly get into that rest and digest state.
So it goes like this.
We'll take a big,
Deep breath in.
And take in a tiny bit more breath at the top.
And then exhale,
Really sighing it out,
Letting go.
Do that again.
Inhale,
Take in a little bit more,
Sigh it out.
We'll do this a few more times.
So breathe in,
A little bit more,
Let it go.
Let it go.
Continue with this breath,
Taking the big inhale,
Sip in a little more air,
Long exhale out.
Continuing with this,
Noticing how you can take in just a little bit more air at the top of that inhale.
And then when you exhale,
Don't be afraid to make noise.
It's that open mouth,
That sign,
That noise and vibration that's going to really help stimulate the vagus nerve.
I'll do one more round of this breath.
Sitting for a moment in stillness.
Once again,
Softening the shoulders,
The jaw,
And the brow.
Bringing your awareness to your belly.
Just noticing the natural rise and fall of the belly with every inhale and every exhale.
And now once again,
Taking a hand and resting it on top of your chest.
Feel the warmth of your hand,
The weight of your hand on your chest.
We'll do that tapping one more time.
Just take our hand and rest it on top of your chest.
We'll tap,
Tap,
Tap.
Let the hand rest.
And again,
Tap,
Tap,
Tap.
Doing this again,
Tap,
Tap,
Tap.
And one final time,
Tap,
Tap,
Tap.
Letting the hand rest on your chest.
Feeling the warmth.
Maybe feeling that tingling from the tapping.
And releasing your hand down into your lap or by your side.
And one final time,
Softening the shoulders,
The jaw,
And the brow.
We're going to end our practice with an intentional yawn.
This is actually a fantastic way to activate the parasympathetic nervous system.
Inhaling,
Breathing in.
And then yawning.
Maybe doing this one more time if you can.
Often when you think about yawning,
It just naturally comes.
And taking a final breath,
Letting go of the tension in your body.
And taking a final moment of stillness.
Just noticing if maybe you feel even a little bit better now than when you started your practice.
Thank you so much for joining me for this meditation,
And I hope it helped.
