Grounding Reset For The Nervous System

This gentle grounding practice is designed to support your nervous system when you’re feeling overwhelmed, anxious, or disconnected.

We’ll move slowly and simply, using body awareness and a sense of physical support to help your system settle, without forcing relaxation or trying to change how you feel.

This practice is suitable if you’re new to meditation or if traditional techniques feel too intense. You’re always welcome to adjust your posture, open your eyes, or pause at any time. Listening to your body is part of the practice.

Transcript

Welcome,

This is a gentle grounding practice designed to support your nervous system when you're feeling overwhelmed,

Anxious or disconnected.

There is nothing you need to change or fix here,

We'll move slowly and simply using body awareness and a sense of support to help your system settle.

You're always welcome to adjust your posture,

Open your eyes or pause at any time,

Listening to your body is part of the practice.

When you're ready,

Find a comfortable position and allow your body to settle into the surface supporting you.

Just settling into this moment,

Taking a moment to arrive here.

Feel your body supported,

Whether by the ground,

A cushion or the chair beneath you.

Let your feet or the back of your body feel the contact beneath you.

Hands resting wherever they naturally fall or are comfortable.

If it feels okay,

You might close your eyes or simply soften your gaze.

If it feels comfortable,

Take one slow,

Slightly deeper breath in and exhale gently,

Letting the body soften.

Begin to notice your breathing,

The air moving in and the air moving out.

Let the breath find its own easy rhythm.

Bring your attention to the points where your body meets the surface beneath you,

Steady,

Supported,

Grounded.

Notice your legs resting with a sense of weight and ease.

Feel your whole body being held,

Allowing yourself to settle into that support.

Notice your hands and arms resting soft at ease.

Bring awareness to your shoulders.

If there is any tension,

Allowing them to soften and drop.

Now your jaw,

Your mouth,

The muscles around your eyes,

Letting them relax a little more.

If it feels comfortable,

Take another slow,

Slightly deeper breath in and let it go,

Releasing anything you don't need to hold.

Sense your whole body here,

From the top of your head to the soles of your feet,

Breathing steady,

Grounded and supported.

Feel the surface beneath you,

Always here,

Quietly holding you.

Take one more gentle breath in and let it go.

Begin to notice the space around you again,

The sounds,

The air,

The ground beneath your body.

Gently invite a little movement back,

Maybe wiggling your fingers and toes,

Rolling your shoulders or turning your head.

And when you are ready,

Gently open your eyes.

Take a moment to notice how you feel before continuing with your day.