Begin by finding a comfortable seated position,
Allowing your body to settle,
Feeling rooted to the earth beneath you.
Close your eyes gently or keep them softly focused on a fixed point in front of you.
Take a deep breath in through your nose,
Filling your lungs and exhale slowly out through your mouth,
Releasing any tension or stress you may be carrying.
Now bring your attention to your breath.
Notice the sensation of the air entering your nostrils as you inhale and the gentle warmth as you exhale.
Take a few moments to simply observe your breath,
Allowing it to anchor you to the present moment.
As you continue to breathe,
Bring your awareness to your body.
Notice any areas of tension or pressure.
Without judgment,
Simply observe these sensations and allow them to be as they are.
Bring your attention to your state,
Your nervous system,
Which plays a vital role in regulating your body's responses and maintaining balance.
Visualize your nervous system as a network of delicate pathways stretching throughout your body.
Picture this network as threads of soothing blue light gently flowing from its source at the top of your head through your chest,
Your abdomen,
And stretching down to the tips of your fingers and toes.
As this calming blue light travels through your body,
Imagine it gradually releasing any tension or stress held within your nervous system.
With each breath,
Allow this blue light to move through your body,
Soothing and calming your system.
Imagine it bringing a sense of balance,
Harmony,
And ease to every cell,
Every organ,
And every part of your being.
Imagine this gentle light offering love and nourishment wherever it flows.
Feel the gentle waves of relaxation washing over you,
Melting away any tension or unease.
Now bring your attention to the rhythm of your breath once again.
As you inhale,
Silently repeat the word calm to yourself.
And as you exhale,
Silently repeat the word presence.
Allow these words to guide your breath,
Helping you to deepen your state of relaxation and groundedness in the present moment.
As you continue breathing,
Notice how your body feels.
Notice any shifts or subtle sensations.
You may notice warmth,
Pressure,
Tension,
Or sharpness where your nervous system has been overwhelmed.
Just notice.
Notice the healing of the threads of blue light as they work to restore your sense of calm and regulation.
Notice the light that shines through your breath.
Breathe in with gratitude for the replenishing oxygen that flows into your lungs and sends nourishment throughout your body.
Exhale deeply and let go of any tension or stress that's still holding on in your body.
Nourishing breath in,
Cleansing breath out.
Nourishing breath in,
Cleansing breath out.
When you are ready,
Gently bring your awareness back to the present moment.
Open your eyes slowly and take a moment to express gratitude for this time you've dedicated to your well-being.
Know that you can return to this practice whenever you need to regulate and restore your nervous system.
