Finding a comfortable seated position,
Closing your eyes,
Relaxing your shoulders,
Your jaw,
Your back,
Your hips,
Softening your face.
And taking in a deep breath now,
And exhaling slowly.
Now you are going to add a count to your breath.
Inhale deeply through your nose for a count of four,
Hold for a count of four,
And then Exhale slowly for a count of six.
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Pause,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Breathe out two,
Three,
Four,
Five,
Six,
Pause in two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Pause,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Breathe out two,
Three,
Four,
Five,
Six,
Pause.
Continuing this breathing pattern,
Allowing each exhalation to be longer than your inhalation.
This deep rhythmic breathing helps to activate the vagus nerve,
Signaling to your body that it's safe to relax.
Breathing in for four,
Hold for four,
And then breathe out for six or longer.
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Pause,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Breathe out two,
Three,
Four,
Five,
Six,
Pause,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Pause,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Breathe out two,
Three,
Four,
Five,
Six,
Pause.
You may find that as you continue with this breathing practice,
That your breathing slows down.
If you'd like to extend the count of your in-breath,
Ensure that you hold for a similar count and that your exhale is longer than your inhale.
As you exhale slowly,
The vagus nerve is stimulated,
Sending a message to your brain to activate the parasympathetic nervous system.
Your body's rest and digest mode.
With each long,
Slow out-breath,
You are generating a sense of internal safety,
Teaching your mind and body that everything is okay.
There's nothing to fear in this moment,
Nothing to worry about and nothing to do.
You can simply enjoy this calming experience,
Reminding your body that you are safe.
Regularly practicing vagus nerve stimulation can lead to numerous benefits,
Including improved mood,
Reduced anxiety and stress,
Better digestion,
Enhanced immune function and a greater sense of overall well-being.
By incorporating this meditation into your daily routine,
You may experience many potential benefits,
Including reducing the effects of stress,
Trauma and anxiety,
As well as improved energy,
Focus and sleep.
Breathing in,
Hold.
Breathing out,
Long and slow.
Pause.
On your out-breath,
Putting your lips together and beginning to hum softly,
Feeling the vibrations in your throat and chest.
Continue humming on your out-breath for a few moments and allowing these soothing vibrations to stimulate your vagus nerve even more,
Creating a sense of peace and calm.
Breathing in for four,
Hold for four and then breathe out for six or longer.
Feeling so relaxed,
So safe and so rested now,
Letting go of the humming and allowing your breath to return to normal.
Coming back to this practice regularly to teach your body safety and to promote a greater sense of well-being.
Coming back into your body now and opening your eyes,
Returning to your day,
Carrying with you this sense of calm,
Safety and peace.
