Breathe & Settle: A 5-Minute Nervous System Reset

A gentle practice to calm your breath, release tension, and softly reset your nervous system. In just a few minutes you will settle your body, quiet your anxious mind, and return to a sense of safety. This short meditation can be used anytime you're feeling overwhelmed, disconnected, or just need a moment to slow down. Return to this whenever you need to come back to your breath, feel supported, or feel grounded again.

Music contributed by Music Of Wisdom.

Transcript

Good morning. Thank you for joining me. I'm Kristen, And welcome to your five-minute nervous system reset. As we get started this morning, I invite you to find a comfortable position, Whether you're sitting or lying down. Allow your body to settle, To feel the heaviness the back body creates into your chair or into your bed if you're lying down or into the floor on your mat. As your body settles, Let your eyes close or soften your gaze. Bringing our awareness to our breath here, Exhale all of your air out and take a slow, Steady breath in through your nose. And softly exhale gently through your mouth. Again, Inhale, Breathe in. And on your exhale, Release anything that you need to this morning. A few more rounds of breath here on your own. Nice, Deep inhalations and exhalations to match. As you just begin to settle into your space, Utilizing your breath as your anchor, Breathing deeply, Where are you holding on to any tension? Perhaps in your forehead? Are you clenching your jaw? Have you noticed your shoulders drop just a centimeter more? Are you clenching at your belly? Just take a moment here to notice as you're breathing in through your nose, Soft sigh exhales through your mouth. And just noticing here in these moments of anywhere that you might be holding on. And anywhere you can let go just a tiny bit more. And before you return to your natural breath, Let's all meet for one round of the four, Seven, Eight breath. Exhale all your air out. Breathe in deeply through your nose for four, Three, Two, One. Hold at the top. For seven, Six, Five, Four, Three, Two, One. Deep exhale all of your air out through your mouth for eight, Seven, Six, Five, Four, Three, Two, One. And just return back to your natural breath here. Noticing the soft rise and fall of your chest and your belly. Now bring your awareness to your forehead, To your jaw, To your shoulders. Again, Notice if you're still holding on to any tension and let it melt away with your breath. Feel your chest rise and fall, Your belly expand and soften. Your feet grounding into the earth beneath you. And with each breath, Just bring awareness into your whole body. From here, Imagine roots extending from your body into the earth. They are steady. They are strong. They are supporting you. Let that sink in. And feel the safety of being held by the ground, Held by your chair, Held by your bed, Wherever it is that you are. Feel the safety of being held, Knowing you are supported right here, Right now. Breathe in. Breathe out. Inhale gentleness, Safety, Support. Exhale any anxiety, Stress, Overwhelm. Take one more slow, Deep breath in. And as you exhale, Whisper softly to yourself, I am safe. I am calm. I am here. Breathe in. Breathe out. And when you're ready, Begin to bring some soft movement into your fingertips and your toes and gently open your eyes. Carry this sense of calm into your day. Come back to this practice at any time that you need, Anytime you're feeling stressed or anxious and where you just need that short reset. I'd love to hear in the comments below how this practice benefited you. Wishing you a lovely and blessed day. Namaste.