Nervous System Reset Meditation And Breathwork

This guided meditation is designed to gently reset your nervous system, helping you transition into a state of calm and balance. Through intentional breathwork, it supports activation of the parasympathetic nervous system, promoting rest, recovery, and healing. A simple body scan is also included to release physical tension and tightness, allowing both body and mind to unwind.

Suitable for all experience levels, this practice is ideal for afternoon or evening use to reduce anxiety and encourage restorative sleep.

Transcript

Begin by finding a comfortable position, Either lying down or seated. Allow your body to settle, Gently closing the eyes if that feels safe. Take a moment to arrive. Notice the inflow and outflow of your breath. How the belly rises on the inhale and falls on the exhale. Notice the air drifting in and out the nostrils. All you need to focus on is the inhale and the exhale. There's nowhere else you need to be right now, Nothing to do, Just embrace this moment. We're going to start by taking three deep cleansing sighs. When you're ready, Inhale slowly through the nose and exhale out the mouth with a sigh, Letting it all go. Again, Slow breath in and sigh it out. Release any tension that you're holding onto on the exhale. One more time, Inhaling slowly and exhale with a long audible sigh. Allow the body to soften, Return to your natural rhythm and notice any changes in the body, The breath, Your energy, And just let it be exactly how it is. Bring your awareness into your body, Starting at the top of your head, Notice any sensations, Any tightness, And slowly invite softening into that area, Smoothing out any lines on the forehead that have crept up over the day, The week, The month. Let your awareness move down into your face, Softening the space between the eyebrows, Releasing any tension from the jaw, The cheeks, And softening doesn't mean forcing anything to change, It means just allowing your body to be at ease. Moving down to the neck and the shoulders, Allowing them to drop, Any tension to melt away. Bring your attention to your chest, To your heart space, And notice any feelings here. If something arises, Accept what is here for you, Invite in some compassion, And slowly keep moving your attention down the body, Into the belly, Letting it soften, Releasing any holding or tightness, Bringing your awareness into your hips, Allowing this area to relinquish control, Inviting peace, Relaxation, Calm. Moving down through the legs, And slowly making your way to your feet, All the way down to your toes. Now bring your awareness to the whole body at once, And notice how you are supported, Grounded, And held by the earth beneath you. If there's any areas of the body that are still holding tightness or tension, Knowing that every exhale is an opportunity to surrender, To let go, To show up with more peace, More calm. We are going to begin a gentle breath rhythm to activate the parasympathetic nervous system. This allows our body to rest, To digest our food and absorb our nutrients, And to restore. It is profound for healing, For reducing anxiety and stress, And for deepening your connection to your body, Your innate wisdom, Your purpose. This pattern is going to look like inhaling for four counts, Holding at the top of the inhale for four counts, Breathing out the mouth through pursed lips for six counts, And holding at the bottom for three counts. Now when you're ready, We will begin. Inhaling through the nose for four, Three, Two, One, Holding at the top for four, Three, Two, One, Exhaling out the mouth through pursed lips for six, Five, Four, Three, Two, One, And pausing at the bottom, Three, Two, One, Inhaling for four, Three, Two, One, Holding for four, Three, Two, One, Exhaling soft and slow for five, Four, Three, Two, One, And holding, Three, Two, One, Inhaling, Hold, Exhaling, Hold. Now continue this one in your own time, At your own pace, Inhaling for four, Holding for four, Exhaling for six, And holding for three. Let the breath be smooth and steady, No force, Just a gentle rhythm. Focus on length rather than depth, Trying to slowly stretch out that breath, And finding peace and stillness in the holds, Seeing if you can relax and become comfortable. Notice what is present in the pause, Is your mind quiet? And if the mind is wandering, Bring it back to the sensations of the breath. The breath is always an anchor, Something you can return to again and again. We're here for a few more rounds, Staying present, Staying aware. Notice how your breath is evolving and expanding, Let yourself be here now. Inhaling for four, Holding for four, Exhaling for six, Holding for three. One final round, Breathing in for four, Three, Two, One, Holding for four, Three, Two, One, Exhaling for six, Five, Four, Three, Two, One, And holding for three, Two, One. Now gently release the breath control and return to your natural rhythm. As you breathe, Bring your awareness to the present moment, Noticing how your body feels right now, If any sensations are present, Tuning in to your energy, Your internal state. Take a moment to appreciate yourself for the space that you've created within your mind, Your body, Your energy. The present moment is the only space where life exists. Let that land gently, The present moment is the only place where life exists. Nothing to chase, Nowhere to get to, Just here. It's time to invite some movement back into the body, Wiggling the fingers, The toes, And when you're ready, You can gently blink the eyes open, Taking this sense of calm and presence with you into your day or your evening. Thank you for joining me, I hope to see you in this space again. With love, Sophie.