Guided Meditation

 

15-Minute Guided Meditation to Reset Your Nervous System

For this guided meditation, choose whatever position feels most comfortable for your body at this moment. Whether that's lying down, sitting in a chair, or sitting upright without any back support, ensure that your whole body is at ease and comfortable. Find yourself in a quiet, safe, and private space, just for you.

Now, become aware of your breath. As you observe your breath moving in and out of your body, see if you can identify any places that feel tight or tense. Just notice how you are in this moment, as we will return to this sense of self at the end of the practice to see how it may have been helpful for you.

Without changing anything in your breath, simply allow yourself to be as you are right now.

Bring your hands up to your earlobes, the outer upper ears, and begin to gently massage this area using your thumb and index finger. Make gentle circles, tugging slightly up and out, applying a bit of pressure—whatever feels comfortable to you—as you massage your upper earlobes. If you have any piercings, simply work around them.

Now, move your hands toward the middle of your earlobes, making soft circles with gentle pressure, massaging up and down the outer middle earlobes. Slowly slide your fingers down to the lower earlobes, gently tugging or applying light pressure, whichever feels most comfortable for you.

You might notice that your eyes naturally want to close here, allowing you to feel the sensations more completely from within. Or, you may keep them open, gently gazing at a single point. Let your focus be on the sensation of your fingers massaging your earlobes.

Now, relax your arms down, letting them hang or drape naturally. Notice any remaining sensations in your earlobes. Breathe in more fully than before, as if you're gathering any tension remaining in your ears. Exhale slowly and fully out of your mouth, releasing any residual tension in your earlobes.

Next, bring your palms together in front of you and begin to rub them vigorously, creating a bit of heat. Feel the warmth in your palms, and once they're warm, place both palms gently over your eyes. Let the base of your palms rest on your upper cheekbones, encircling your eyes, with your fingers resting on your forehead or scalp.

Allow your head to lean slightly into the support of your hands, feeling your hands hold the weight of your head. Let your breath become a bit more spacious, a bit softer. Inhale just beyond where you would naturally stop, and exhale beyond the natural stopping point. So, both your inhale and exhale become a little longer, smoother, and softer.

With your next exhale, gently remove your hands from your head and move them down to your heart space, placing your hands on your chest with a slight overlap of your fingers toward the center. Your fingers should naturally point upward toward your face, with your elbows soft and heavy. Feel the full surface area of your chest under your hands.

Let your hands hold your heart, and let your heart be held by your hands. Continue the longer, smoother, and softer breathing here, feeling your chest gently lift with each inhale and release with each exhale. No need to exaggerate the breath—just let it flow at an easy, effortless pace. See if you can sense your heartbeat, allowing this gentle reminder of your aliveness to bring you deeper into relaxation and rest.

Let the warmth of your hands soothe your heart as if you're giving yourself a gentle hug.

As your breathing flows in and out, move your hands down to your abdomen, letting them rest gently on your belly without judgment. Soften your abdomen into your hands, feeling the warmth of your hands soothing this second brain center that resides in the gut.

Allow your breath to become even more natural now, with smooth inhales followed by smooth exhales, without any strain or effort. Feel each exhalation completely leave your body before the natural, spontaneous inhale arises. Let your exhales be full, complete, and a little longer than before.

Know that there's nothing you need to "do" to experience relaxation and rest—your body already knows how. Relax into this inner knowing, allowing yourself to soften even more, especially in your face, jaw, throat, and shoulders.

Now, release your hands from your abdomen, allowing them to rest comfortably at your sides, on the floor, or on your knees or thighs. Take a few simple breaths in and out, and notice if anything has shifted—mentally, emotionally, or physically.

Know that you can return to this practice whenever you need to reset your nervous system, to bring yourself back into balance, and to feel more at ease and at peace, no matter what is happening in your life.

When you feel ready, make any movements in your body to stretch and awaken, and eventually open your eyes.