Relax Your Belly, Rest Your Nervous System

So much of what we carry emotionally settles quietly in the belly — the worry, the pressure, the invisible holding. This 5-minute somatic meditation helps you reconnect to your body’s calm center through breath and gentle awareness. You’ll soften the belly, regulate your nervous system, and remember what it feels like to rest deeply inside yourself.

Perfect for moments of stress, overthinking, or anxiety — especially when you need a quick reset between work and home.

Gentle Reminder: This session includes breath-based somatic techniques. If you are pregnant, have respiratory conditions, or have any medical concerns, please consult your healthcare provider before practicing. Always listen to your body and breathe at your own pace.

Music credit - Narek Mirzaei (Founder, Music Of Wisdom)

Transcript

This is your space to soften,

To let go of the tightness that gathers in your belly when life feels like too much.

So now settle in,

And then let's begin.

Gently bring one or both hands to your lower belly,

Let your breath begin to slow,

Take a deep breath in through your nose,

And feel your belly rise into your palms,

Hold the breath softly at the top for just a moment,

And now sigh it out through your mouth effortlessly.

Let's do that again,

Inhale through your nose,

Filling up your belly like a balloon,

And exhale through your mouth,

Letting the air and tension just melt away,

And now we'll invite a gentle physical release.

Take another full breath in,

This time drawing your belly in tight as if hugging your spine,

Hold that contraction,

Feel the strength there,

And then completely let go,

Let the belly soften and expand as you exhale.

Notice the waves of breath,

How each inhale makes more space,

And each exhale lets something go.

You can rest your attention in this rise and fall,

You don't need to control it anymore,

Your body knows what to do,

And when you're ready,

Take one last deep breath,

And release it slowly through your mouth,

Feeling the whole belly soften with ease,

Thank you for allowing this moment to come home to your center,

With softness,

Awareness,

And care.

As you move through the rest of your day,

Keep a little of this ease with you,

Knowing that your body always knows how to come back to calm.

Have a beautiful day love,

Until next time.