Begin by taking a nice deep breath,
Finding a comfortable position for your body to rest and relax.
On your next deep inhale,
Allow your shoulders to squeeze and reach up to your ears.
Hold it for a moment and gently exhale all the tension out,
Relaxing the shoulders down.
Take a nice deep breath in,
Squeeze the shoulders up to the ears and gently let it all go.
One last time,
Bring the shoulders to the ears and squeeze and simply relax the jaw,
Exhale out through the mouth and let it all go.
Know that this next little bit is just for you,
There is nowhere else you need to be.
Any unwanted thoughts,
Simply let them flow in one ear and out the other.
There is no need to chase any thoughts.
And breathe.
Allow your belly to soften and as you breathe in,
Allow your belly to expand and your spine to straighten.
And as you exhale,
Allow your belly to contract naturally.
We're going to be stimulating the vagus nerve through our breath in this meditation,
Allowing us to get into our parasympathetic nervous system,
Our rest and digest state.
When we breathe for our vagus nerve,
Our inhales will be shorter than our exhales.
We're going to start with an inhale to the count of two.
So when you're ready,
Breathe in,
Allowing your belly to expand for one,
Two and then pause and gently exhale through the mouth for four,
Three,
Two,
One and pause.
Good.
So this will be the rhythm that we follow.
So when you're ready,
On your next inhale,
Breathe in to the count of two,
One,
Two,
Pause and gently exhale for four,
Three,
Two,
One.
Pause.
Breathe in.
One,
Two.
Pause.
And exhale,
Four,
Three,
Two,
One.
Pause.
Just breathe as normal.
And we're going to begin to take longer inhales.
So when you're ready,
Let's take this next breath in to the count of three.
Breathing in for one,
Two,
Three.
Pause.
And exhale for six,
Five,
Four,
Three,
Two,
One.
Pause.
Breathe in.
One,
Two,
Three.
Pause.
And exhale.
Six,
Five,
Four,
Three,
Two,
One.
Pause.
On our next inhale,
Once we reach the top,
We're going to add in a swallow.
So it's going to sound like this.
Breathing in for one,
Two,
Three,
Four.
Swallow and exhale for six,
Five,
Four,
Three,
Two,
One.
Good job.
So we all breathe at different capacities.
So I'd like you to breathe in for as many counts that feels good for you and exhale for as many counts that feels good for you.
Just remember,
Your exhales must be longer than your inhales.
And by adding in the swallow at the top of your inhale,
You're further stimulating our vagus nerve,
Which is assisting us to get into our parasympathetic nervous system,
Our rest and digest phase.
And we want to learn how to breathe into this space as often as we can to return to a place of balance,
Allowing our calm and centered self to guide the way and make our life decisions.
Allowing your belly to expand as you inhale and allow the breath to escape through your mouth as you exhale.
Breathe in,
Expanding.
And exhale,
Releasing.
As you breathe,
Just affirm this statement in your mind and with your breath.
Every breath I breathe is strengthening my inner light.
Every breath I breathe is strengthening my inner light.
And as you breathe,
Just imagine a beautiful light warming and filling every cell of your entire being.
Calming your every nerve.
Taking space and expansion in your entire being.
Coming as light as a feather with every breath.
And affirm,
I am exactly where I need to be.
I am divinely held and guided in every single way.
Good.
Allowing your belly to rise as you breathe in.
And exhale.
Breathing in and gently creating awareness.
Returning back into the space that you're in.
Gently moving your fingers,
Your neck,
Your spine and your toes.
Knowing that you are filled with light and you have strengthened your vagal tone.
You have rested in your parasympathetic nervous system.
The calm space that always resides within you.
You can return to this place anytime you wish.
Take a nice deep breath in.
Fill your heart with gratitude for this moment and for the many wonderful things in your life.
Give up and leave.
