90 Seconds To Reset Your Nervous System

This short guided practice offers a gentle, 90-second pause to calm your nervous system and reconnect with your breath. With the soothing sound of ocean waves in the background, you’ll soften tension in the body and return to a sense of presence. This track is ideal for moments when you feel overwhelmed, rushed, or in need of a quick reset. A simple, grounding practice you can come back to anytime.

Transcript

Hello,

I'm Laia.

Let's take 90 seconds to reset your nervous system.

Take some time to get comfortable,

Perhaps sitting down or lying down.

Allow your eyes to soften or close and give yourself permission to be here and now,

Just for a few moments,

Allowing the sound of the ocean to meet you here.

Take a deep breath in,

Letting it expand into the belly,

The rib cage,

The chest,

All the way up to the collarbones,

And exhale slowly,

Allowing your entire body to soften just a little bit.

Inhaling deeply,

And exhaling completely,

Like a wave returning to shore.

Allow your shoulders to relax,

Your jaw to unclench,

And any part of your body soften just a little bit more.

Notice how you feel in this moment,

Without needing to fix or change anything.

Place one hand on your chest and one hand on your belly,

And as you feel the gentle rise and fall,

Like your own internal tide,

I invite you to repeat as you inhale,

I am here.

As you exhale,

I soften.

Again,

Inhale,

I am here.

Exhale,

I soften.

Let yourself take a couple more breaths with the rhythm of the waves,

And once you feel ready,

Slowly open your eyes,

And I invite you to come back to this tiny reset anytime you need calm.

Until we meet again,

Take care of yourself,

And be well.

Reviews

Short and sweet, thank you, it was needed 🙏🏽

A lovely quick reset.

Short & sweet. Thank you, I softened ☺️

Thank you for this invitation to pause! The gentle wave sounds are always so calming to me 💚

Thank you for this moment of calm. It was the perfect afternoon reset for my day 🫶🏽