Hey there,
Welcome.
I'm so glad you're here.
This meditation is for anyone who wishes to release tension,
Restore balance,
And gently reset their nervous system.
It's for moments when you feel stressed,
Anxious,
Or disconnected from your body.
By the end,
Hopefully you'll notice a sense of calm,
Grounding,
And renewed energy.
Go ahead and settle into a position that feels safe and supported.
Let your hands rest lightly on your body or even down by your sides.
Feeling the points of contact with the floor,
A chair,
Or cushion beneath you.
And let yourself sink into this support.
Softly close your eyes if that feels safe,
Or just soften your gaze.
Notice where your body meets support.
Allow yourself to feel present,
Grounded,
And supported.
Bring gentle attention to your breathing.
Notice the natural movement of your ribs and torso.
Feel your breath as full and expansive,
Without needing to force it.
Observe how it moves in and out,
Creating subtle sensations in the body.
Bring awareness to your spine,
From the base of your tailbone to the top of your head.
Imagine it as a soft,
Flowing river of energy,
Steady and calm.
Notice any areas along your back that feel tight,
Warm,
Or open.
And simply observe.
Shift your attention to your shoulders and upper back.
Feel any tension or heaviness.
With each expansive breath,
Allow your shoulders to soften,
Your shoulder blades to melt slightly toward your spine.
Observe how this gentle release feels in your body.
Bring awareness to your hips and lower back,
Spaces that often hold a lot of stress.
Imagine these areas softening,
Supported,
And spacious.
If it feels safe,
Gently rock your pelvis or shift slightly,
Noticing any sensation of ease or release.
Now notice your hands and feet,
The edges of your nervous system.
Feel your fingertips and toes resting softly.
Imagine warm,
Gentle energy moving outward,
Connecting and balancing your body from head to toe.
Turn your attention now to your jaw,
Face,
And eyes.
Allow your jaw to soften,
Your tongue to rest naturally,
And the muscles of your face to relax.
Let your forehead smooth,
Your eyes soften,
And your mouth release tension.
Imagine a warm,
Radiant light above your head,
Slowly flowing down through your spine,
Torso,
Arms,
And legs.
As it moves,
It gently clears stagnant energy,
Releases tension,
And nurtures your nervous system.
Notice any subtle sensations,
Tingling,
Warmth,
Lightness,
And simply observe.
Notice how your nervous system responds to these small movements.
Some areas may soften,
Some may feel awake,
And all sensations are welcome.
Spend a few moments integrating gentle movement and awareness.
Roll your shoulders slowly.
Flex your wrists and ankles.
Stretch your arms overhead and along your sides,
If safe.
Return your focus to your spine and your breath.
Feel your nervous system softening,
Balancing,
And calming.
Silently affirm,
I am safe.
I am supported.
I am renewed.
Let this affirmation settle throughout your body.
Now allow your awareness to expand outward,
Noticing your whole body has one connected system of sensation and energy.
The nervous system is flowing freely,
Calm and balanced,
Preparing for the next phase of this meditation,
Where the music will guide you even deeper.
As the music gently fades,
Begin to bring your awareness back to your physical body.
Notice the points of contact with the floor,
Chair,
Or cushion beneath you.
Feel the weight of your hands,
Your feet,
And your spine.
Invite a soft,
Expansive breath in,
And let it out smoothly,
Noticing how your body feels supported and calm.
Begin to slowly wiggle your fingers and toes.
Roll your shoulders gently.
Stretch your arms or legs if that feels safe.
Notice the subtle energy moving through your body and the balance that has been restored.
Bring awareness to your whole body now.
Notice how calm,
Grounded,
And renewed you feel.
Silently affirm,
I am balanced.
I am supported.
I carry calm and energy with me.
When you're ready,
Softly open your eyes or lift your gaze.
Take one final,
Expansive breath in,
And out,
Carrying this sense of grounded calm and clarity with you into the rest of your day.
Thank you,
Friend,
For joining me in this meditation.
Be well.
