Full Body Nervous System Reset

A slow, gentle somatic practice designed to release tension and bracing through the lower back, spine, shoulders, and neck. Through subtle, meditative movements, you'll gently unwind the body while bringing your attention into the present moment. No forcing or stretching, just slow movement that allows the nervous system to soften and the body to relax. Finish feeling more open, grounded, and at ease.

Transcript

Begin by laying flat on your back. Legs straight. Palms turned up to the ceiling. Relax your face. Spine. And legs. Bring your attention to your lower back. Notice how much of it is touching the ground. Notice if there's any tension. Bracing or arching in this area. And now notice your shoulder blades on the ground. Feel the breadth of them. Notice if there's any held tension. Lifting the shoulders off the floor And we're going to work on releasing the stress stored through the spine and neck. Bend both knees. Feet flat on the floor, Hip width apart. Knees are separated. Very, Very slowly. Move the knees. Just a couple of inches to the right. Nice and slow. And using the same pace. Bring them back to centre. And then a couple of inches to the left. Back to centre. And a couple of inches to the right. And a couple of inches to the left. Continue slowly moving the knees. Side to side. Moving as slow as possible. With as little effort as possible. Feel how the weight transfers through the pelvis. Rocking slightly from side to side. Feeling the subtle movement in the hip joints. And the transfer of weight in the feet. And now keeping the same pace of movement. Allow the knees to drop halfway down to the floor. Noticing how the edges of the feet Start to lift. How the deep core activates. As you pull the knees back up to center. And have the twisting of the spine. Runs through that lower spine. And you can allow. The butt cheeks to lift off the floor just a tad. Letting your body Fully relax. Into this meditative movement. Notice how the thoughts have faded from your mind. How you're drawn into the present moment. With this flow. And gentle movement. And bring the knees back up to center. And straighten down the legs. Always moving slowly with intention. And let the legs and spine Completely relax here. And notice the change in feeling. In the lower spine. And the leg. Notice how the back and hips have relaxed. How the spine sits closer to the floor. How the hips feel open. And let's bring this relaxation up the spine. Bend the knees again. Feet flat on the floor. Give yourself a hug. Wrapping the hands around the sides of the shoulders. Let the weight of your arms drop the shoulders down into the floor. Bring your attention. To your right hand. Which is wrapped over the left shoulder. We're going to use this hand. To very gently and slowly. Lift up. Their shoulder. Just an inch. Rotating the mid-back to the right Very slightly. A very small movement. Picking up the shoulder blade off the floor. And then let it rest back down. Now use the left hand. To lift up and peel that right shoulder blade. Off the floor. Just one inch. And let it rest back onto the floor. Lift the left shoulder up. And down. Right shoulder up. And down. Continue here. Slowly peeling the shoulder blades off the floor. And taking the time to let them fully relax back down. This is a very small movement. Let the neck and face completely relax. Feel the tiny rotation in the mid-back. And notice your entire nervous system. Moving into a deep state of relaxation. Thank you. Last one. Drop the shoulder back down Release the arms and bring them down to your sides. And take a moment here to notice the change in the shoulders. Notice how much contact there is with the floor. How they feel wide. Relax. And heavy. And let's move that relaxation up to the neck. Start to very slowly roll the head to the right. Letting gravity bring the nose to the side. And come back to center. And roll the head to the left. Using almost no effort. Letting gravity do all the work here. And continue rolling the head from side to side. Teaching the muscles of the neck. That it's safe to relax and move at the same time. To let go of any bracing or tension. In the neck and shoulders. And let this feel so good. Let the head be heavy. And feel. All of the bumps and divots that make up the back of the skull. Enjoying this loosening of the neck. Mind and body completely in the present moment. And return back to center. Give yourself a hug. Hands over shoulders. And we're going to combine all three movements. Slowly move the knees to the right. Halfway down to the floor. And one. You get to this end position. Let the knees drop all the way down. As far as the body wants to go. And now lift up the left shoulder. Rotating the mid-back to the right. And then let the head fall to the right. And bring the knees, Spine and head together. Back to center all together. And let the knees drop. To the left. As far as they want to go. And lift the right shoulder blade up. Twisting the spine to the left and let the head roll to the left. And bring everything up to center. At the same time. Knees right. Shoulders to the right. Head right. Back to center. Knees lift. Shoulders lift. Head left. And back to center. Continue this movement pattern in your own time. Moose. Shoulders. And then head. Never forcing. Listening to the body. And letting it move at the pace that feels best for you. Really getting lost in the movement. Enjoying the feeling of moving the body. Mind completely at peace. And complete the last one. Return back to center. Straighten down the legs. Arms by your sides, Palms facing up. And notice how different your body feels. How the hips and lower back are completely relaxed. How the lower back is now sitting closer to the floor. How the shoulders are wide, Chest open. And notice the peace in your mind. Sit in this stillness of the mind and body. For as long as you need.

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