From Fight-Or-Flight To Deep Sleep | A Nervous System Reset

Drift away from sleepless nights and quiet a racing, overactive mind with this guided sleep meditation designed to bring you into deep rest.
Shed the weight of daily stress and physical tension through soothing somatic awareness and a calming nervous system reset. Move gracefully out of survival mode and use targeted bedtime anxiety relief to signal safety to your body. Soften your breathing, let go of the day, and experience total inner rest for a deeply restorative night of sleep. Press play to release insomnia, quiet your wandering thoughts, and fall asleep fast into peaceful consciousness.

Transcript

If you're lying here with a racing heart a busy mind. Or a body. That just won't let go of the day. You aren't broken. Your nervous system is just doing its job. Trying to protect you. But right now, You are completely safe. In the next few minutes. We are going to gently turn off that internal alarm and signal. To every nerve in your body. That it is finally time to rest. Take a moment to settle into a comfortable position. If you are preparing for sleep. Lie flat on your back. Letting your hands rest gently by your side or on your belly. Close your eyes. Take a gentle and deep breath in through your nose, Filling your chest. And exhale softly through your mouth. Letting out a quiet sigh. Again. Deep breath in, Feeling the expansion. And release, Letting your shoulders drop away from the ears. Your body may have been running on high alert today. Getting tension or stress. That is okay. Acknowledge that your nervous system was simply trying to protect but at this moment you are completely safe. We will now use a simple breathing pattern. Designed to signal safety directly to your weakest nerves. Shifting you out of the fight and flight mode. And into the deep rest. We will inhale for a count of four. Hold briefly for the two. And exhale slowly for a count of six. Let's begin together. Inhale through your nose. 4. 3 to One. Hold now. Two, And one. Exhale slowly now for six, Five, 4 3 2 1 one more time inhale for four 3 to One. Hold. For two. And one, Exhale slowly now for six, Five, Four, Three. 2 1 Feel your heart rate begin to slow down with every long smooth breathe out. Inhale again for 4, 3, 2, 1 and hold for 2 and 1. Exhale slowly for 6, Bye. Fool. 3 Two and one. Allow your stomach to rise naturally on the inhale. And soften completely on the exhale. And quietly on your own for a few moments. Inhaling peace. Exhaling tension. Now let your breath return to its natural effortless phase. Bring your awareness down to your physical body. Notice your jaw. Unclench your teeth and allow your tongue to fall away from the roof of your mouth. Soften the space between your eyebrows Awareness to your neck and shoulders. Feel the heavy supportive weight of your mattress holding you. Move down to your chest and belly. Let go of holding any tension in your stomach and let it soften completely. Now send your attention down to your arms, Your hands, Fingertips. Then down your hips, Legs, Feet and toes. Your whole body is heavy, Safe and still. Every cell in your body receives the signal. The danger has passed. And I am safe to rest. You are fully grounded, Your nervous system is balanced and quiet. A wave of warm soothing light washing over you. From the ground of your head. Down to your toes. Sweeping away the last fragments of the day. There is nowhere else to be. There is nothing left to do. Just allow yourself to sink deeper and deeper into the quiet dark. SAVE Still. Drifting into restful, Restorative sleep. Thank you for sharing your space and your practice with me tonight. This is Monica. May your sleep be deep, Your mind remain peaceful. And your night bring you a total rest. Good night.