Legs Up The Wall: Nervous System Reset

In this gentle guided relaxation, you’ll rest in the restorative Legs Up the Wall pose while focusing on slow, mindful breathing to release tension, reduce stress, and calm your nervous system. This soothing session helps ease tension in the legs and lower back, quiet the mind, and restore balance in the body. Perfect for all levels, this practice offers a peaceful reset, renewed energy, and deep relaxation for your body and mind.

Transcript

Welcome, My name is Jade Alexis. I offer you this 15-minute meditation to be practiced while in a restorative yoga pose known as legs up the wall, One of my favorite restorative postures. This practice will help you cleanse both your mind and your body. Once you are settled with your legs up the wall, I will guide you through some breathing exercises. Start to make your way into your posture, Get as close to the wall as you can, Send your legs up the wall. You want your entire back flat to the earth, Make sure your tailbone is touching the ground. If that means you need to move away from the wall, So your legs are not quite touching the wall, That's fine. Keep your heels touching the wall, Your calves and hamstrings might be away from the wall. Allow your palms to rest face up, Your arms are at your sides. As you get comfortable here in your posture, Know that having your legs up the wall will send your body into a relaxation mode. This is a very common and restorative posture to help with deep relaxation. Likely, You will also experience a tangible restoration in your legs and your lower back. Start to notice how you feel, Draw your awareness to your legs, Do you feel a stretch in your calves, Maybe your hamstrings. Notice how your mind and heart space feel. If you haven't done so yet, Close your eyes. For the next few moments, Witness your breath. You can find your breath at the entrance of your nostrils, Notice each inhale as it comes. Notice each exhale as it leaves. We will start to work towards balancing your breath. First, We balance your inhale and your exhale. We will inhale for a count of five and exhale for a count of five. Begin at my pace and then continue on your own. Your lips are sealed. Inhale through your nose for five, Four, Two, One. Exhale out your nose, Five, Four, Two, One. Inhale, Continue on your own. If a count of five was too strenuous, You can use three. If it came with ease, Use six or seven. Two minutes on your own. After your next exhale breath, Allow your breath to resume normal. Let go of the control you had over your breath. Continue to witness your breath at the entrance of your nostrils. As you witness your breath, See if you can identify all four parts of your breath. You have your inhale, A slight pause at the top of your inhale. Your exhale, A slight pause at the bottom of your exhale before you inhale again. For the next few moments, Witness all four parts of each breath. Again, Your inhale, The pause at the top of your inhale. Your exhale, The pause at the bottom of your exhale. Witness all four parts. As you continue to connect with all four parts of each breath. Inhaling for three, Holding your breath in for three. Exhaling for three, Holding your breath out for three. We will increase the length of each breath once we get going. Begin at my pace and then continue on your own. Inhale through your nose. Three, Two, One. Hold your breath in. Three, One. Exhale. Three, Two, One. Hold your breath out. Three, Two, One. Hold your breath in. Four, Three, Two, One. Exhale. Four, Three, Two, One. Hold your breath out. Four, One. Hold your breath in. Five, One. Hold your breath out. Five, Four. Inhale. Continue on your own at your own pace. Use a count of three, Four, Or five. Whichever resonated best with you. After your next exhale breath, Allow your breath to resume normal. Continue to witness your breath as it comes and goes. As you let go of the control you had over your breath, You can witness it come and go naturally. Point now or throughout this practice if you catch your mind wondering, That's okay. Let the thought go. And bring your awareness back to your breath. Slowly start to draw your knees in towards your chest, Sliding your heels down the wall. Once your knees are all the way in towards your chest, Roll onto your right side. Rest here in a fetal position. Use your right arm like a pillow. Allow yourself to stay with your breath. The blood is now flowing through you differently in a very restorative manner. Keep your eyes closed. Move in slowly. Press your left palm into the earth. Come all the way up. Find a comfortable cross-legged seated position or any seated position is fine. Sit nice and tall. Bring your palms to touch in prayer at the center of your heart. One deep breath to seal this practice. Take a deep breath in through your nose. Exhale slowly out your mouth. Bow your head to the prayer in front of your heart. The light in me honors the light inside of you. Namaste. Thank you for spending your time with me, Sharing your breath and your energy. It was an honor and a pleasure. This was a piece of Jade. P-E-A-C-E. May peace be with you.