Hello and welcome to this guided meditation on nervous system regulation.
When we feel stressed with the commitments and requirements of daily life and work,
Our nervous system can go into overdrive,
Constantly looking for places where danger might arise in order to keep us safe.
However,
In lieu of keeping us safe,
We tend to carry and create more stress that actually prevents this general bodied feeling of safety.
So today we are going to come back to tending and nurturing the nervous system to bring yourself back to a state of peace and calm and safety within your body and within your current life situation.
So let's start by getting connected to the body,
To your being,
To this vehicle that is carrying you through life,
Protecting you,
Holding you,
Guiding you,
And coming back into your body in this moment.
We're going to bring the attention to your breath and I invite you to just notice the pattern of the breath,
The inhale and the exhale without needing to change anything in this moment.
Simply accepting what is and with every inhale that you take,
Think the words clear and free and with every exhale think the word release.
Again inhaling clear and free,
Exhale release.
On final round inhaling clear and free,
Exhaling release.
Knowing you can always come back to this inhale and exhale at any point throughout the meditation if your mind begins to wander or at any point throughout the rest of your day.
Now I invite you to scan your body starting at your head,
The crown of your head,
Imagining a white ring of light coming down through your head,
Face,
Cheeks,
Forehead,
Jaw,
Down your neck,
Chest,
Shoulders,
Torso,
Back,
All the way down through your hips,
Legs,
Knees,
Feet,
Toes,
All the way through.
And as you do this body scan,
Notice where there might be some constriction.
Notice where you may be carrying some extra tension.
In order to compensate for the safety that the nervous system creates,
The tension,
The fear,
The stress,
The anxiety must be stored somewhere.
And wherever you feel a sense of restriction or tension is an indicator of where the nervous system is holding some lower vibrational emotion or feeling frequency that you can release.
Continuing with your focus on your inhale and exhale cycle,
Thinking the words clear and free and release on the exhale,
Bring your attention to the place in your body where you feel this tension,
Where you feel some resistance or some stickiness.
And as you sit here,
Inhaling and exhaling with your focus on this place in your body,
See if you can name the emotional feeling that comes from this place in the body.
Perhaps there is more than one,
Perhaps only one comes to mind now.
Trust that whatever comes up is perfect for you now and is exactly what is wanting to be released.
Notice if you feel fear,
Anxiety,
Nervousness,
Stress,
Worry,
Doubt,
Disease,
Whatever the emotion is,
Name it for yourself now.
Once you have the emotion or the emotions,
Tap into feeling them fully.
Allow yourself to look them straight in the eye and embrace them.
Feel the feeling,
Feel the stressiness,
Feel the anxiety,
Feel the worry just for one short moment.
It takes 90 seconds for our body to feel and release an emotion so that it doesn't stay stuck in our body.
So as you continue to inhale and exhale,
Feeling into the emotion,
Allow it to be there.
Speak to this emotion.
Let it know that it's okay for it to be here.
Let it know it's okay to be felt.
Let it know that you are holding the space so that it's safe for it to be felt now.
Speak to this emotion as though it were a small child.
I see you.
I hear you.
I feel you.
It's safe for you to be here.
I've got you.
Now that the emotions from your body are being brought to the surface and you're allowing them to be here,
Notice how as you continue the inhale and exhale breath,
Allowing them to be here,
They begin to subside.
Even if just a small percentage,
The allowance of them and their existence begins to release them.
Now we're going to change the breath cycle to fully release the emotions now.
So bringing the attention away from feeling into the feeling and instead coming back into your body and your breath now.
Begin a active breath in through the mouth or through the nose,
Into the belly,
Into the chest,
And then exhaling through the mouth.
And as you exhale through the mouth,
I want you to imagine that you are blowing into a straw,
Blowing whatever emotion that you are releasing far,
Far away.
Let's do a few rounds of this breath now.
Inhaling,
Belly,
Chest,
Exhaling,
Blowing away the emotion,
Blowing away the anxiety.
Inhaling,
Belly,
Chest,
Deep breaths,
Exhaling,
Blowing it out,
Blowing away the overwhelm,
Blowing away the nervousness,
Blowing away the worry.
Again,
Belly,
Chest,
And exhale anything else that's coming up.
Inhaling,
Belly,
Chest,
Exhaling through the mouth,
Blowing it far away.
And the more active you can make this breath,
The more you can begin to stir up any residual parts of these emotions from your body,
From the nooks and the crannies where they like to settle themselves.
And noticing what your body needs from you right now.
As you continue this active inhale,
Belly,
Chest,
Exhale through the mouth,
You may notice that it feels better to have a longer exhale,
Or potentially a longer belly inhale before a chest inhale.
Or perhaps this has been a very tender moment for you,
And your body is asking for some more slowness.
So as you exhale,
Blowing out through the mouth,
You do so with a slower mindfulness and intentionality.
Listen to what's coming up,
And respond,
Showing your body that whatever it needs,
You are here to respond and to support.
And as you do a few more rounds of this releasing breath,
Belly,
Chest,
Inhale,
And exhale,
Blowing out through the mouth,
Imagine and notice how as you blow out these stuck emotions from the body,
Allowing your body to release what it's been holding,
Not only do they travel far,
Far away from you,
But in the distance,
Far out,
You notice how they become reabsorbed by the energy around you,
Transmuted into a positive frequency again.
Finishing up the exhale and coming back into a normal,
Natural inhale and exhale breath,
Notice where you are at in your body now.
Do another body scan and notice what's different now.
Notice where you feel a sense of peace in your body.
Notice where you feel a sense of groundedness and ease.
And bring your attention to that spot in the body now.
And imagine from that spot,
That energy of peace or groundedness or ease is represented by this golden white light.
And as you continue to focus your attention and your breath on this spot in your body,
This beautiful,
White,
Christening light that's representing this calm,
Grounded,
Peaceful emotion begins to expand.
And it begins to ripple out throughout your entire body,
Wrapping you in a warm hug,
Coddling you in a fuzzy blanket,
Giving this warmth throughout your entire body.
This is the state of your nervous system being in rest and digest.
This state of your nervous system in your body is where you are able to create.
It is where you find clarity.
It is where solutions are presented to you.
It is where you are able to ground yourself in your life in your own value and worthiness.
In the state of rest and digest is where you're able to thrive.
As long as we continue to stay in the stress state of our nervous system consistently,
All we can do is react when really you want to intentionally respond.
And now you know how to come back to this state of your nervous system.
You now know how to regulate your nervous system.
You know how to move away from the reaction mode and back into the rest mode.
You are safe to be in this mode now.
You are safe in this moment right here,
Right now.
Taking this state with you into the rest of your day,
You can slowly come back into the room,
Opening your eyes.
If there's any residual emotion or energy left,
Feel free to shake it out and grounding yourself back in this expansive white light energy connecting you into your rest grounded state.
Thank you for meditating with me today.
Thank you for spending the time to regulate your nervous system and I will see you back here soon.
