Welcome.
Take a moment to settle into a comfortable position.
Allow your body to relax and your mind to soften.
Today we will be resetting your nervous system.
It is simple to do but very important.
Taking time to reset your nervous system is a powerful way to return to balance,
Clarity and inner peace.
This meditation will help to calm the mind,
Slow the breathing and gently guide the body out of stress and into a state of loving restoration.
Take a deep breath in through your nose and gently release it through your mouth.
Let go of any tension you're holding.
If you feel like it you may close your eyes.
You are safe.
You are in this moment now and that is enough.
Let's begin with some grounding breath work.
We will breathe in deeply and slowly through the nose for a count of four.
Hold the breath for a count of five and release the breath for a count of six.
I will count you in for each breath.
Here we go.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Continue this on your own now for a few more rounds.
With each breath feel yourself becoming more grounded.
Feel your body becoming more relaxed.
Notice how your nervous system is beginning to settle.
Now bring your attention to your body.
Start at the top of your head.
Feel the space around your crown.
Release pressure from your scalp.
Relax the muscles in your forehead,
Smoothing out any tension.
Let your eyes soften in their sockets.
Your jaw releasing any clenching.
Move down to your neck and shoulders.
Allow them to drop and soften.
Let any weight you're carrying melt away.
Feel your arms relax at your sides.
Let them rest into the surface beneath you.
Move into your chest.
Feel the rise and fall of each breath.
Relax your belly,
Softening the muscles there.
Feel the warmth in your hands and the calm in your legs.
Your feet are grounded,
Connecting you to the earth beneath.
Your body is calm and your mind is clear.
Now bring to mind a soft image of calm.
It could be a peaceful beach,
A quiet forest or a beautiful sunset.
See the colors,
Hear the sounds,
Feel the gentle breeze.
Imagine this place of calm wrapping around you like a soft blanket,
Enveloping your entire body.
Now take a moment to notice any stress,
Tension or worry you may be carrying.
Where do you notice it in your body?
While you remain in your imagination in this beautiful place of calm,
Visualize the stress or tension as something you can see or touch,
A weight or a cloud for example.
See it melting away,
Dissolving in the warmth of this peaceful image and as it fades feel yourself become lighter,
Freer.
Repeat quietly to yourself,
I am safe,
I am calm,
I return to balance.
Let this affirmation fill you with a sense of peace.
As we come to the end of this short meditation,
Take a moment to check in with yourself.
How do you feel?
Notice any subtle changes in your body or mind.
You've reset your nervous system,
You've given yourself permission to slow down.
Take this calm with you throughout your day and know that you can return here anytime you need.
If you'd like you can replay this meditation and deepen your sense of calm with each listen.
When you're ready,
Gently bring your awareness back to the room.
Open your eyes and take a final deep breath in.
Let it go and know that you carry this calm with you.
