Today we are going to do calming the nervous system,
A five-minute meditation.
We'll begin by reading the quote by the psychologist Peter Levine,
A trauma expert.
Healing trauma involves listening to your body's innate wisdom and allowing it to guide you towards wellness.
Then by finding a comfortable position,
You can lie or sit down,
Whatever feels most supportive for you in this moment.
Take a moment to close your eyes or keep it at a soft gaze,
Really allowing yourself to just settle into the space,
Let your body relax naturally.
And remember,
There's nothing you need to do right now except simply be here.
We're going to begin by focusing on your breath.
Notice the way the air moves through your nose,
How it gently fills up your lungs,
And then slowly releasing out through your mouth,
Following the movement of the air through your body.
There's no need to rush,
Just notice the natural rhythm.
Now we're going to invite a gentle lengthening in your exhale.
Breathe in for a count of four,
Four,
Three,
Two,
One.
Exhale for a count of six,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Exhale for six,
Five,
Four,
Three,
Two,
One.
Continue at your own pace.
Feel as the body softens with each out breath.
And as you do this,
You might visualize your breath like a wave,
Gently rising and falling.
With each exhale,
Imagine the tension in your body flowing out like the tide receding from the shore.
You might notice anywhere where you might be holding tension,
Perhaps in the shoulder,
Lower back,
Your hands.
And as we do,
Notice that with each out breath,
You may allow these areas to soften.
You don't need to force it,
Just let your body know it's okay to let go.
I'm going to shift your attention to your heartbeat.
Feel it steady and strong in your chest.
If you can't feel it,
Simply imagine it beating calmly within you.
Let the rhythm ground you.
Allow it to connect you to a sense of safety and calm,
Your natural,
Your present.
And if your mind starts to wander,
That's okay.
Simply return your focus to the breath,
To the gentle rise and fall like the waves in the ocean.
And with each exhale,
Remind yourself,
It's safe to relax,
I am safe.
Take a few more deep breaths now,
Allowing your body to fully settle,
Inhaling before and exhaling per se.
As we prepare to close this meditation,
We bring a sense of gratitude for this moment of calm,
For the body's innate wisdom,
For the parasympathetic nervous system,
Which allows us to find stillness within.
Thank you for taking this time.
And when you're ready,
Gently open your eyes and bring the sense of calm with you into the rest of your day.
