Hey there,
My name is Lisa,
And this is a meditation to calm the nervous system and manifest clarity and groundedness.
This could be a great meditation.
This is something that I've been doing every morning for a while,
And it's been so refreshing and I just want to share it with you.
So,
Whether you are starting your day or ending it,
Come to just find yourself in your comfortable position,
Whether that be seated or lying on down.
I don't want us to force the breath right now.
I just want us to notice how we are breathing in and breathing out,
Without manipulation or forcing the breath,
Allowing ourselves to simply just be.
Noticing sounds of the outside world,
Maybe it's silence,
Maybe it's the traffic,
Maybe it's a busy home.
I want you to take that focus and bring it to the mind,
Letting the outside world go.
Noticing your mind,
Where it's going,
To past or future,
If the mind was a texture right now,
Or a weather climate,
What would it be?
Bringing your awareness to your emotions,
And how you are feeling emotionally at the present moment,
And going to a deeper layer,
And this time I actually want you to send the breath to the belly,
Allowing the lungs to expand,
The diaphragm to expand,
To push down,
To push down into the belly,
Feeling the belly really expand like a big Buddha belly,
And exhale,
Sighing on out,
Sighing on out,
Letting go.
We're going to do that three more times.
Inhale,
Really big,
Deep inhale,
Take it nice and slow,
But send it deep,
Deep into the belly,
Having the belly expand,
The rib cage expand,
Really feeling that depth in the belly,
Inhale,
And exhale,
Sigh out,
Let go.
Two more times,
Big,
Deep inhale,
Breathing into belly,
Breathing in and creating a big Buddha belly,
Inhale,
And exhale,
Sigh out,
Letting go.
And last time,
Big,
Deep breath in,
Breathing into the belly,
Creating a big Buddha belly,
Puffing it up,
Really relaxing the belly,
Letting it expand,
And exhale,
Sighing it out,
Letting it go.
The belly breath stimulates the vagus nerve,
Which helps send kind of a release response to the brain.
It's called a parasympathetic nervous response,
And allows us to kind of release the doing nervous system,
The action-oriented nervous system,
And dive on into the release,
Letting go of the being here,
And just allowing yourself to be.
And as you breathe into the belly,
Allow any physical tension to release down into the earth,
Softening into a layer underneath everything,
Letting yourself just be,
Releasing tension in jaw and shoulders,
In the hands,
In the chest and belly.
From hips to knees,
And knees to feet,
And exhale.
Release maybe into a deeper layer,
Letting the rest go,
Just being here,
Releasing to the deepest layer of letting go.
How deeply can you let go?
Taking a nice big deep inhale,
And gentle exhale.
I invite you to set an intention for yourself,
Whatever that is for you today.
And when you are absolutely ready to slowly bring your senses back to this world around you,
The support of your seat,
The air and sounds,
Feel free to wiggle your toes as slowly as you wish,
As well as your fingertips.
And so as to not jolt the nervous system,
Really take your time slowly working with this energy,
Slowly moving from a place of this new feeling into your everyday life,
Or maybe you're ready to finally release and rest.
But whatever it is,
I wish you so many blessings my friend,
And I will see you next time.
