A Gentle Reset For Your Nervous System

We guide a gentle breath and grounding practice to help the nervous system settle and bring awareness back into the body. We end by returning to the room with simple cues and a reflective question on offering yourself kindness.

Transcript

Welcome And Intention

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Hello, and welcome to Breathe and Be. I'm Mirian, and I'm so glad you're here today. In this episode, we will focus on what is simple, gentle, and effective. It's designed to help your nervous system settle, to bring you back into your body, and to remind you that you are allowed to take up space just as you are.

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There's nothing you need to change, nothing you need to fix. You only need to show up. Let's begin.

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Allow yourself to settle into a position that feels supportive. If you like, you might let your hands rest somewhere on your body, maybe your lamp, your belly, or your heart.

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Gently close your eyes or soften your gaze.

Full Body Grounding Scan

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Take a slow breath in through your nose. And let it out through your mouth. Again, breathing in. In two three, four, hold, two, three, four, out, two, three, four, five, six. And one more time. In two three, four. Hold two three four. Out two three four five six. As you breathe, imagine your nervous system softening. Like the fiber of tight muscle slowly loosening. You don't have to force calm. You're simply giving your body the signal that it's safe to settle. Now that your breathing is slowed and your body has softened, we'll move on to a grounding exercise.

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I want you to bring awareness to the top of your head.

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Notice any sensations here. Warmth, coolness, pressure, or maybe nothing at all. There's no right or wrong way to feel right now. If you get distracted, it's okay. Just come back to the sound of my voice when you're able to. Unclench your jaw. Let your tongue rest gently in your mouth. Bring awareness to your neck and shoulders. If there's tension, imagine your breath moving into those places. Creating more space. As you exhale, let your shoulders drop just a tiny bit more.

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Now your arms, upper arms, elbows, forearms, and your hands.

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Notice your palms. Notice your fingers. If it feels right, you might gently press your fingers together or give them a little stretch. Just enough to feel that you are here. This is grounding. Simple, present, authentic. Now bring your awareness to your chest. Feel the rise and fall of your breath. If emotions are here, that's okay. All feelings are allowed in this space.

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Move your attention to your belly. Let it soften. Or let it be exactly as it is. You don't have to hold it in. You don't have anything to brace for. Your body is allowed to take up space. Now your hips and lower back.

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Notice the support beneath you wherever you are. Could be a chair, floor, bed, seat of your car. Doesn't matter.

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Just let yourself be held. Thighs. Calves and ankles. And finally your feet, your heels, arches and toes. If you like, give them a gentle stretch. Feel this sense of presence. You are here in this moment in this body.

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Now imagine roots growing from your feet. They're reaching deep into the earth.

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With each breath out, these roots grow stronger and stronger. You don't have to hold everything alone. The ground can carry some of the weight. The stress, the worry, the exhaustion. Let some of it go just for now. Take a few slow breaths here. Noticing your body, your breath, the present moment.

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If your mind wanders, gently return to the feeling of your feet.

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This is your anchor. Remember, you can come back to this anytime. Anytime you need to feel present.

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Wiggle your fingers and toes. Roll your shoulders.

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Stretch in any way that feels good to you. When you're ready, allow your eyes to open.

Reflection And Closing

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Take a moment to notice one small thing around you. A color, a sound, a texture. Something to bring you back to now? Before you go, you might want to reflect on this question. What part of my body or self is asking for a little more kindness today? Thank you for taking the time out of your day to listen. If this practice felt supportive to you, you might want to return to it whenever you need to come back home to yourself.

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Until next time, breathe, be, and take good care.