Welcome.
This is a meditation.
To help activate the parasympathetic nervous system response.
After moments of stress.
Or longer periods of stress.
We're going to include some heart coherence.
Breathing.
And connection.
To help create deep calm.
So as you settle in now.
Allowing yourself to arrive in the space gently.
Letting your body know there's nowhere else you need to be.
For the next little while.
The space you've created for yourself.
There's nothing to solve or prove.
Or push away.
This is a beautiful,
Simple practice.
A soft reset for the nervous system.
And a return to the heart.
And the breath.
And the intelligence inside your own body.
Settling in finding a position and a place.
Where you feel the most comfortable and held.
Letting your eyes close if that feels comfortable.
Or simply softening your gaze.
Let the outside world become a little more distant.
As you turn your attention inward.
Feeling the body being held.
By the chair,
Bed,
Floor.
The Earth beneath you.
Noticing the points of contact.
On the back of your body.
Legs and feet.
Let the body feel.
That it doesn't have to hold itself up.
Something is already supporting you.
Take a gentle breath in through the nose.
And slowly exhale.
Again,
Breathing in.
I'm breathing out a little longer.
One more time.
Inhale softly.
And exhale slowly.
There is no need to force the breath.
No need to breathe deeply before the body is ready.
Or just noticing.
As the inhale arrives.
And the exhale leaves.
Bring one hand to the center of your chest if that feels comfortable.
Right over the heart.
You may place the other hand over the belly.
Or let it rest where it feels natural.
Feel the steady presence of your hand over your heart.
Its gentle contact.
Reminding the body that you are here.
And that it's not alone.
This simple touch is a signal of safety and care.
And a signal that the body can begin to shift.
Out of over alertness.
And enter rest.
The hand offers the invitation.
As you breathe.
Feeling the inhale.
And the exhale.
Move in and out.
Through the center of the heart.
As if you're breathing in through the heart space.
And releasing through the heart space.
This isn't physical.
But it's powerful in your imagination.
A soft inhale.
Moving into the center of the chest.
And a slow exhale moving out from the center of the chest.
Breathing in.
And breathing out.
In equal measure.
Allowing the breath to be smooth.
At whatever pace feels unhurried.
As you imagine the heart space.
Becoming a little warmer.
With each breath.
Like a small light.
In a dark room.
Or the warmth of the first morning light.
Breathing into the heart.
And letting go from the center space of the heart.
This is what creates.
Heart-brain coherence.
A gentle rhythm.
Between the heart.
Nervous system and brain.
And a way of telling the body.
We are safe.
In this moment to soften.
We can come back into balance.
Letting the forehead soften.
The eyebrows release.
Let the eyes rest.
Keep the jaw on clench.
And the tongue resting low and heavy in the mouth.
Allow the throat to soften.
The back of the neck to lengthen.
You letting the shoulders drop.
You and returning again to the hand on the heart.
Breathing in through the heart.
Letting go through the heart.
Bring to mind.
As you breathe.
Bring to mind something.
That gives you joy.
Or a feeling of gratitude.
And as you continue to breathe in and out through your heart space.
Hold this gentle thought.
Of joy or gratitude.
And your body.
Allow it to warm your heart space.
Continuing to create the coherence.
Ushering in the parasympathetic response.
That allows your body to know.
It's safe to come down.
Inhale,
Receiving.
And exhale releasing.
You Letting the body hear the rhythm.
Let the heart receive the breath.
The breath to soften the body.
Now imagine.
That with every inhale,
A soft light.
Gathers in the center of the chest.
And with every exhale,
That light spreads.
Across the rims.
Into the shoulders.
Down the arms.
Into the belly.
Through the back.
Around the spine.
Sensing the warmth.
Sensing a gentle feel of calm.
Beginning at the heart.
And moving outward.
Breathing in.
The heart glows.
And breathing out.
The body softens.
Again.
Breathing in.
The heart glows.
And breathing out,
The body softens.
If your mind wanders.
It's okay.
The mind is used to scanning.
And preparing.
And that's just your nervous system trying to protect you.
When you notice you've drifted.
Simply return to the hand on your heart.
Your breath.
The warmth.
Practicing coming back home to your body.
The coming back is the healing.
Now bring to mind a feeling.
That is simple and gentle.
Another moment.
Of gratitude or tenderness.
May be appreciation.
Or the feeling of being with someone you love.
Choose something easy.
Something the body can trust.
And let that feeling Live in the heart space.
Let the heart remember.
What it feels like to be warm.
Breathing in through the heart,
And out through the heart.
Let that gentle feeling Become part of the breath.
Inhaling warmth.
And exhaling softness.
Inhaling gratitude.
Exhaling,
Release.
Inhaling connection.
And exhaling,
Calm.
If the feeling is faint.
It's okay.
Even just a small spark is enough.
The nervous system responds to small signals.
Repeated gently over time.
You're giving your body a new experience.
A few moments of steadiness.
Warmth,
And safety.
Now imagine this heart light spreading farther,
From the center of the chest into the lungs.
Allowing the lungs to soften.
Allow the breath to feel spacious.
From the center of the chest out into the shoulders.
Allowing the shoulders to soften.
And from the center of the chest.
Down into the belly.
Letting the belly release.
From the center of the chest.
Into the back of the heart.
And the space between the shoulder blades.
Allowing that place to soften too.
Sometimes the back of the heart.
Carries what the front of the heart could not show.
So let the warmth move there.
Bathing the area with care.
Letting the body feel held from the inside.
As you breathe in,
And out.
With your heart glowing.
Body softening.
And the nervous system beginning to remember.
That it doesn't have to be.
Always on alert.
It doesn't need to keep bracing us.
Or scanning for danger right now.
It is safe to rest.
Soften.
And return to self.
Let the breath become slow and even.
Rising and falling naturally.
Perhaps letting the exhales become a little longer than the inhales.
Feeling the hand on your heart.
Rise and fall with your breath.
You've created this beautiful moment of coherence.
Allowing the body heart and breath.
Find a rhythm that feels kind and calm.
And as you breathe.
Repeat silently to yourself.
You are safe in this moment.
You are safe to soften.
You are safe to rest.
Letting each phrase land in the body.
You has an offering.
Safe in the moment.
Safe to soften.
Safe to rest.
And now imagine the warm light of the heart.
Moving downward into the solar plexus.
Through the stomach.
The low back.
HIPS pelvis.
Letting it touch the places where anxiety may live.
Where overstimulation gathers.
Of the places that tighten when life feels like too much.
And let the light say.
You don't have to hold everything here.
Or digest everything the world has to offer.
You can rest now.
Let the belly receive the breath.
And soften on the exhale.
Soft belly.
Soft heart.
As we move light into the hips.
Pelvis.
Legs.
Knees calves.
Ankles,
Feet.
Let the lower body become heavy.
Grounded.
And presence.
Imagine roots.
Extending from the soles of the feet.
Into the earth.
As your body becomes more settled.
And waited.
The heart is warm.
Breath is slow.
This is the reset.
Rest in the shift now.
Letting the hand remain on the heart.
As the breath moves gently.
Letting the body feel the message again and again.
I am here with you.
Let the body absorb the sensation.
That words can't reach.
Your parasympathetic response does not need you to try harder.
It responds to safety.
Rhythm.
Warmth and slowness.
So we repeat.
Breathing in through the heart.
And out through the heart.
Breathing in warmth.
Releasing calm.
Breathing in presence.
Breathing out,
Release.
Notice any subtle changes.
Maybe the breath is softer.
Body heavier.
Mind quieter.
Whatever is here is enough.
Every moment of safe attention.
It teaches the nervous system something.
That every gentle breath matters.
And every return to the heart matters.
So,
Bring one final image into your awareness.
That soft light in the heart.
Glowing steady and warm.
The light simply remains.
This place inside of you that knows how to come back and remember calm.
And a place inside of you that can guide the body home.
Let this light stay with you.
Through the rest of the day.
The evening,
And whatever comes next.
You can return to it with one hand on the heart.
A slow breath.
And a gentle reminder.
I am safe in the moment.
You as you feel ready.
Begin to notice the room around you.
Feel the surface beneath your body.
Hair on your skin.
Allowing your breath to rise and fall naturally.
As you wiggle your fingers and toes.
Before you open your eyes.
Offer your body one last message.
Thank you for protecting me.
Carrying me.
And helping me return to myself.
We can soften together.
When you are ready.
Gently open your eyes.
Returning slowly and softly.
And carrying this heart coherence with you.
A soft reset.
A calmer body.
And a heart that knows the way home.
Thank you for meditating with me.
Namaste.
