Easy Meditation To Soothe Your Nervous System

This guided meditation features: Prolonged exhale breathing, which is scientifically-shown to stimulate the vagus nerve, instill calm, and relax the mind and body. Anxiety and stress reduction techniques. Nervous system re-balancing, healing, and regulation. Soothing affirmations to calm and quiet the mind.

Transcript

Hey friend. Go ahead and settle into a comfortable position. Of course, You can sit upright. But for this? I recommend lying down. But do whatever works best for you. Your body, And the space you're in. And as we get started. Commit to staying all 15 minutes. Because the last five minutes of this session are actually the most effective. That's when the stress really fades. And the nervous system rebalances. Now take a nice deep breath in. And as you exhale. Allow your eyes to softly close. On a nice resting place for your hands. For me. I like to rest them on my chest for this. Because it helps me to tune in to the body. And the relaxation techniques that we're going to enjoy. But again. Do whatever feels natural and comfortable to you. Just taking a moment to settle all the way in. Letting go of the outside world. For just a few moments. Right now, There's nowhere else you need to be. Nothing else you need to do. Give yourself permission. To arrive completely. In this moment. I'll guide you through some prolonged exhale breathing. By making the exhale. Longer than the inhale. You send a direct message. Biological signal to your nervous system. That you are safe. This flips the switch. From the fight or flight. To rest and digest. So just follow along. Inhale. Hold. And exhale. Nice and slow. Just let the air fall out. Inhale. Hole. And exhale. Again, Not forcing anything. Inhale. And exhale. Inhale. Envisioning you're collecting any tension in your body. Home. And exhale. Releasing that tension. And allowing yourself to soften. Inhale. Collecting tension. Hole. And exhale. Softening down. Inhaling again. Home. And exhale. Relax. And so often. Now keep that breath going on your own. Even if the rhythm changes slightly. To something that feels more natural to you. Has perfectly fine. Just remember to keep the exhale. A bit longer. Than the inhale. And with each slow breath out. Feel your body. Beginning to slow down too. And in this way. Each breath moves you. Just the tiniest bit more. Towards total relaxation. Moment by moment. Allowing you to rebalance. Even if each breath. Brings just 1% more. Relaxation. Then you will be in a state. Of complete comfort. Of Forlong. Allowing this softness to spread. Like a wave through your body. Relaxing the muscles of your face. Softening your forehead. Unclenching your jaw. Allowing your neck in your shoulders. To melt. Feeling the tension release. From each articulation in your spine. And inviting that relaxation. Into your chest. Your belly. Your hips. As it spreads from your core. All the way down your arms and legs. As though this wave of relaxation. Is fuel. I thought slow and steady. Deep breath. And once that wave has passed, All the way through. Each and every inch. And sell. Of your being. Allow yourself to sink deeper. And even deeper. As your body realizes. It is totally safe. To let go. Now. We're entering those last five minutes or so. Of our meditation. So I invite you. To simply enjoy this time. Your body has stepped away from all of the noise and activity. Your nervous system. Is rebalancing and restoring. And if any lingering thoughts or worries. Or to-dos pop up. As completely normal. Just acknowledge them like. Clouds. Passing by in the sky. High above. And bringing your attention back. Your resting body. Enjoying this time. Where you have nothing to do. And know where to be. Knowing you are completely safe in this moment. Releasing the need to control. And instead. Choosing peace. And choosing rest. Trusting. That your body knows how to heal. And rebalance itself. It's about time. To close out our meditation. If you'd like to stay here for longer. Then I invite you to do so. But if you'd like to wrap up with me. And you can begin. To slowly bring your awareness. Back to the room. Feel the contact of your body. Against the surface beneath you. Take a slightly deeper and more energized breath. All the way in. And sighing it back out. Beginning to bring some gentle movement back to your body. Just lightly waking it up. And when you're ready. Slowly opening your eyes. Coming out of that. And taking a few seconds. Just to notice any differences in how you feel. Maybe you feel more restored. More balanced. Or calm. Or clear of mind. And as you turn towards the rest of your day. Carrying those positive feelings with you. Thank you so much for meditating with me. Now go out. And have an absolutely fantastic day.