Welcome to the Nervous System Reset Meditation.
I know when you're feeling overwhelmed,
It can feel like the last thing that you want to do is sit down and do a meditation.
But just know that this is such a gift,
And we're going to gently bring your nervous system down.
And when your nervous system is calm,
The world looks very different.
Your thoughts soften,
Your body feels safer,
And you become more open to receiving.
There's nothing you need to do perfectly here.
Just allow yourself to arrive.
Let's begin.
Taking one nice,
Slow,
Deep breath in through your nose,
And a longer breath out through your mouth.
Let the exhale signal to your body that it can begin to settle and release.
We're going to gently bring attention to your body by placing one hand on your belly and one hand on your chest.
And just notice where you feel the tension.
Where is it living in your body?
You don't need to judge it.
Just notice.
Bring awareness to it.
Notice if your shoulders are a little higher.
Notice how your jaw is feeling.
Maybe gently place the tongue at the roof of the mouth to allow your jaw to soften.
Is there tightness in your chest?
And notice if your breath is feeling shallow.
Maybe you're only breathing in your chest and not allowing that exhale to go all the way down to your belly.
So let's try that right now.
Nice big inhale.
And you might feel that inhale gathering in the chest,
But now really on the exhale making sure that that breath,
That exhale,
Goes all the way to the belly.
Lengthening the breath.
Doing it again.
Nice big inhale.
Gathering it in the chest.
And then nice big exhale.
All the way to the belly.
Now this time I invite you,
As you take a nice big inhale,
On the exhale I want you to allow your shoulders to drop slightly.
So big breath in.
And then on the exhale just feel those shoulders come down.
Feel it melt.
Good.
And then as you inhale I want you to focus on your jaw.
Just allow your jaw to soften.
Feel the muscles unclench.
Allow it to drop on that exhale,
Releasing.
Once again,
Inhaling.
And then on the exhale we're going to focus on your belly.
We're going to allow it to soften.
So just on that exhale allowing that softness to happen.
Now I really,
While we're relaxed and we've got that nervous system beginning to come down,
I really want to start speaking to the body.
Your body is always listening to what your mind is saying.
So you can say this quietly or you can repeat it out loud or just to yourself in your mind.
So repeating after me.
I am allowed to breathe.
And as you say that,
You notice your breath.
Feel it in your body.
Notice where it lands.
And then repeat after me.
I am allowed to feel safe in my body.
And just notice if saying that brings up any tension in the body or maybe a release.
And then repeating after me.
I am allowed to release all responsibility in this moment.
And then making sure your hand is on your heart.
And just call in compassion.
Bring in the beautiful feeling of compassion to the overwhelm you've been carrying.
You're not doing anything wrong.
Your body has been trying to protect you.
And now gently repeating after me.
Saying to your body with your hand on your heart.
Thank you.
Thank you.
Thank you.
We are bringing compassion to the body and thanking it for the protection.
But also allowing it to feel safe enough to release.
Notice how it feels to acknowledge your body in that way.
Now take three slow intentional deep breaths.
And with each exhale notice where in your body it starts to release a little bit more.
Nice big inhale.
And exhale.
And we're not forcing.
We're just allowing the softening to happen.
Nice big breath in.
And exhale.
Noticing that if your attention wavers,
You start thinking of other things.
Just no judgment.
Just allow yourself to come back to your breath.
Once again,
Third one.
Nice big breath in.
And exhale.
Noticing the movement of the breath going in and out of the body.
Good.
And just taking note of how your body feels now compared to how it felt at the beginning of the meditation.
Even if the shift is small.
Change matters.
This is how your nervous system learns safety.
Each time you pause like this,
You're creating a new baseline.
One that's calmer,
Steadier,
And more supportive.
You simply allow your body to respond.
Carry this steadiness with you as you move forward in your day.
Or you begin your day or continue it with intention.
