Welcome to this guided meditation for deep relaxation and nervous system regulation.
I'm Dr.
Kim.
This session is designed to help you transition into a state of deep rest by activating the parasympathetic nervous system,
Often called the rest and digest state.
We will gently release tension in your body,
Stretch your vagus nerve and use breath and sound to cultivate inner peace.
The ending visualization will bring you into the infinite void where all things are possible.
To begin,
Lie down on your bed.
Use a thin pillow or no pillow at all to allow your spine and neck to align naturally.
Let your body settle into the surface beneath you,
Feeling supported and safe.
Close your eyes.
Start by taking a deep,
Slow breath in through your nose.
Exhale softly through your mouth.
Feel your breath move in and out of your body like a gentle wave.
Now bring awareness to your belly.
As you inhale,
Allow your belly to gently expand to the ceiling.
As you exhale,
Feel it soften and fall.
This diaphragmatic breathing naturally stimulates your vagus nerve,
Signalling to your body that you are safe,
That it is time to rest.
We will now shift into a breath pattern that deeply calms the nervous system.
We will inhale for a count of four,
Hold for a count of four,
And then exhale for a count of six.
Let's begin.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Continue your counts at your own pace,
Feeling the breath slow everything down.
Feel your heart rate soften,
Your muscles loosen,
And your body enter a state of deep relaxation.
Breathe normally.
Now we will stretch the sternocleidomastoid muscle,
Which plays an important role in vagus nerve function and relaxation.
Gently tilt your chin up like you're looking up to the heavens.
Carefully drop your right ear to your right shoulder,
Tilting your head.
Feel the stretch along the front left side of your neck.
Hold for a few breaths,
Letting the tension melt away.
You may start to feel sleepy.
You may want to yawn or sigh.
Slowly return your head back to center.
Now lift your chin and tilt your head,
Bringing your left ear to your left shoulder.
Feel the stretch through the front of your right neck.
Hold it and breathe deeply.
Now return to center and take a moment to notice any shifts in sensation.
This gentle vagus nerve stretch helps to signal to your body that it is safe to relax and fall asleep.
Imagine yourself drifting into the vastness of space,
Floating effortlessly amongst the stars.
Your body is weightless,
Suspended in a sea of tranquility.
Observe the stars,
The Milky Way,
The planets.
Become aware of the warm,
Radiant light in your heart space.
Feel it pulsate and grow with every breath.
As you exhale,
Push this energy outwards into space.
See it spread across the universe like a wave,
Filling the galaxy with love.
With each exhale,
Continue to push your energy outwards into the universe.
You are infinite.
You are connected to all things.
Everything is possible.
With your next exhale,
Send your last wave of energy out into the universe.
It is now your turn to receive.
Rest here,
Floating,
Glowing,
Breathing,
Completely at ease.
Rest well.
Good night.
