Nervous System Reset Meditation

Experience profound relaxation and rejuvenation with this Nervous System Reset Meditation. This guided meditation combines a deep body scan, soothing breath work, and powerful mantra chanting to help you release tension, calm your mind, and restore balance to your nervous system.

This Nervous System Reset Meditation is designed to be a gentle yet potent tool for reducing stress, improving mental clarity, and restoring balance within your body and mind. Whether you're seeking relief from the challenges of daily life or simply wish to enhance your overall well-being, this meditation can be a valuable addition to your routine.

Transcript

Welcome my love,

I'm so happy you found your way here.

My name is Melissa and I will be your guide for today.

In this guided meditation we will be centering on resetting our nervous system.

Spending conscious time on resetting and rebalancing our nervous system is so necessary nowadays.

Most of the times when we feel anxious,

Irritated or just restless,

It is because we need to calm our nervous system again.

Things like spending lots of time in the digital realm,

Drinking too many stimulating drinks and food,

Living a fast-paced life are not giving space for your emotions to come out,

Are simple but quick pathways to over saturating our nervous system.

In this meditation we will focus on regulating your body and coming back to a state of calmness,

Trust and ease.

Know that you are safe and you are held in the loving arms of earth.

There is nothing you have to do and there are no expectations.

Simply feel and allow yourself to experience whatever comes up.

All feelings are welcomed and allowed.

So find a quiet space where you won't be disturbed.

For this meditation it is preferred that you lay down on your back if possible and grab a blanket to cover yourself,

Allowing yourself to completely relax,

Feel warm and soft.

Now let's begin.

Gently close your eyes and take a deep cleansing breath through your nose and release all the air through the mouth.

Feel the gravity of your entire body touching the ground beneath you.

Feel the support and the contact with your body.

Begin to bring your awareness to your body.

Start by bringing your attention to your right toe.

Feel the sensation in each individual toe,

Noticing any warmth or coolness,

Any tingling or numbness.

Take your time to acknowledge each toe one by one.

Gradually shift your focus to the sole of your right foot.

Feel the texture of the skin,

The arch and the ball of your foot.

Move your awareness to the upper part of your right foot,

Including the right ankle,

The right calf muscle.

Feel the weight of your leg sinking into the surface beneath you.

Continue up to your right knee.

Feel the joint,

The front and the back of your knee.

Imagine any tension melting away with each breath.

Now go to your right thigh,

Moving up to your right hip.

Sense the connection between your upper thigh and your hip and the surface beneath you.

Allow any discomfort to ease as you focus on your breath.

Now gently transition to your left toe.

Begin the process again,

Acknowledging each toe one at a time.

Be present with any sensation you encounter.

Shift your attention to the sole of your left foot.

Notice any texture,

The arch and the ball of your foot.

Let go of any tension with each exhalation.

Move to the upper part of your left foot and ankle.

Slowly bring your awareness to your left calf muscle.

Feel the weight of your leg as it rests and release any lingering tension with your breath.

Continue up to your left knee.

Feel the joint,

The front and the back of your knee.

Shift your focus to your left thigh and how it connects to your left side of the hip.

Feeling the connection with the surface beneath you.

Feel into your hips and with each breath release any tension found in a space.

Also see if you can bring awareness to the end of your spine at the top of your glutes.

Move up your spine into your lower belly.

Feel the back against the ground and the front of your belly covered with the soft blanket.

Notice your stomach in the middle of your core,

Your belly button in the front and the spine holding the back of your core.

Tuck in with your lungs,

With your chest,

With your heart.

Feel into your right arm,

Right forearm,

Right palm of your right hand,

The back of your right hand and notice the sensations on each finger.

Let's move to the left arm,

Left forearm,

The palm of your left hand,

The back of your left hand and the sensation on each finger.

Move back up and feel our collarbones and the muscles of our trapezius holding our back.

Bring in your breath to release the tension.

If there is any.

Feel your shoulders and the spine holding the back of your neck.

Notice the air moving through your throat and going through the back of your mouth and your nose.

Relax the muscles of your jaw,

Your mouth,

Your cheeks and forehead.

With each breath relax each muscle of your head,

Of your face,

In the front and in the back.

Feel into your eyes and soft and muscles around them and behind them.

Soften your ears and the back of your head.

Finally bring some awareness to the top of your head.

Take your sweet time to notice if there's any areas or tension or discomfort and allow them to soften and release each breath.

I want to invite you to inhale deeply through your nose for a count of four,

Allowing your abdomen to rise as the air flows in.

We're gonna hold the breath gently for a count of four,

Releasing through your mouth for another count of four,

Feeling the tension melt away and hold again the breath for a count of four.

You will be repeating this four count breath five times.

Let's start by taking a big breath in.

Inhaling for one,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

And hold,

Three.

Let your breathing return to normal.

Now we will double the count to eight.

So instead of inhaling and holding and exhaling and holding for four,

We'll do the same for eight counts each.

Start by inhaling slowly through your nose.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Release with the thigh.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

And hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Now let's repeat this five more times.

Inhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

And hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

And hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Last time.

Inhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

And hold,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

While you enjoy the calmness,

Return back to your natural space of breathing.

I want to invite you to place both your hands on your heart.

Feel the warmth and weight of your touch and the gentle rise and fall of your chest.

With each breath,

As you take a moment to hold yourself,

See if you can tune into the feeling of kindness and compassion towards yourself.

Remind your body that you are safe and supported at this moment.

Visualize a soft warm light surrounding your body.

With each exhale,

Imagine this light carrying you away any stress,

Worries or negativity.

See these burdens dissolving into the light,

Leaving you feeling lighter and more at ease.

As a final exercise,

We are going to welcome the OM mantra to our practice.

This sound,

This frequency will help us harmonize our energy and bring a sense of peace throughout your body through the release of your voice.

We will inspire deeply through our nose and as we breathe out,

We will open our throats,

Open our mouth to chant OM out loud for eight counts and we will repeat this eight times.

So breathe in,

OM.

Well done.

I will give you a moment to feel into this present.

Slowly bring your awareness back to your body and feel the contact with the ground.

You can wiggle your toes and move the fingers of your hands.

Rub both your palms together to create some heat and place both your hands in front of your eyes.

When you're ready,

Open your eyes to the room around you.

As we conclude this nervous system reset meditation,

Take a moment to express gratitude to yourself for dedicating time to your well-being.

Thank you for letting me be your guide for today.

I wish you carry this sense of tranquility and balance with you as you continue your day.

Remember that you always have your breath and your awareness with you.

So use it whenever you feel the need during the day.

If you enjoyed this meditation,

Feel free to share your experience and check out all my other meditations that are waiting for you on my channel.

Sending you all my love.

Reviews

Thank you very much for sharing this with the community. 🙏

This was a spectacular session Melisa.
Absolutely well narrated and I felt rejuvenatedz
Am so glad I found this session.

Huge gratitude for putting this together.

Thank you. Thank you.
Suyog

This was so good to help me relax after a stressful time.

This breathing technique has helped to calm my jittery body. It was good to revisit chanting ‘om’ and this also helped to calm me. Thank you 🙏

Thank you 🙏