Calm The Nervous System Through The Here And Now (No Music)

A voice-only version of this beginner's mindfulness practice on how to regulate the nervous system through focusing on the breath and being present to the simple here and now around you. This relaxing meditation combines mindfulness, grounding, and breath awareness.

Transcript

Allow your eyes to comfortably close,

And breathe out,

Down the full length of your body,

Allowing your body to soften and release what it's brought with it here.

Let it flow out and away,

Draw yourself back from all the places you lie scattered,

Let those attachments go,

And become aware of the weight and volume of your body,

And the movement your body makes as you breathe,

Notice 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 as it enters your nostrils and leaves,

Notice the air is cool as it enters,

Warm as it leaves,

Notice the movements your body makes as you breathe,

Without judging anything or trying to change it,

Notice the expansion of the in-breath and the release of the out,

Notice how the out-breath is the body's natural relax,

In your own time,

Notice your breathing in from the space around you,

And out into it,

And become aware of the play of light and shade through your closed eyelids,

Right around your peripheral vision,

Let it be there,

Notice the touch of the air on your face and body,

Let it be there,

Notice the sounds around you,

Near and in the distance,

Let them be there,

Let everything be there,

Your breath ebbing and flowing,

The steadiness directly beneath you,

The gentle tapestry of the here and now around you,

If a thought comes,

Just let it go,

And draw yourself gently back to the present moment,

And allow yourself to sense gently outwards,

To the horizon spreading all the way around you,

Into the distance and beyond,

Height of sky above you,

Notice the spaciousness,

And breathe with the spaciousness,

In your own time and when you are ready,

Gently come back to the ebb and flow of your breath,

And the contact your body is making with the surface directly beneath you,

Notice you're here in this moment,

And when you're ready,

You can draw this meditation to a close.