A Simple Practice To Calm The Nervous System (No Music)

This is a voice-only version of a simple practice for meditation beginners to help regulate and calm the nervous system. This relaxing meditation combines mindfulness, grounding, and breath awareness.

Transcript

Allow your eyes to comfortably close,

If it feels like you're a little close up to everything.

Allow yourself to sit back and breathe out fully,

In a long sigh if you like.

Soften the way you're engaging with this moment.

Turn those inner intensity dials down and breathe out down the full length of your body,

Allowing your body to soften and release what it's been carrying.

Let it flow out and away in your own time.

Sense down into your body's weight and volume and feel the contact your body is making with the surface directly beneath you.

Give more of your weight to its support.

Allow your breath to begin to slow down and lengthen.

As you do so,

Become aware of the sensation of air entering your nostrils and leaving.

Notice the air is cool as it enters,

Warm as it leaves.

Notice the movements your body makes as you breathe,

The expansion of the in-breath,

The release of the out,

And allow your breath to slow down some more.

Breathe out fully,

Down the length of your body once again.

Let it release yet more of what it's been carrying,

And in your own way,

Your own time,

You can draw this meditation to a close.

Reviews

Thank you Linda, I’ll need to listen a few more times, I’m a little stuck.

This brief meditation is AWESOME 🤩! I can actually do it at work! Thank you so much 💓🙏🏻!