10 Min Nervous System Reset Full Body Scan Meditation

Welcome to calming anxiety and a full body scan mindful relaxation. If you feel like you've been running on adrenaline all week, it's time for a tactical override. In the next 10 minutes, we're going to physically signal to your brain that the threats are over. Let's reset your nervous system together.

I'm Martin, I'm a clinical hypnotherapist and this is your guide to a better, calmer life. So find your quiet place today. Somewhere relaxing where you can sit or lie down where you won't be disturbed and if it's safe, close your eyes. Now expand your awareness and connect with the almost rhythmic rise and form of every breath.

So that as you inhale, you become aware of how your rib cage rises, expands the space within your lungs, filling with positivity, with energy. The shifting pressure on your back against the chair or bed on which you rest. The feeling of your clothing brushing against your skin. Be mindful of the pores between the in and the out and then as you breathe out, focus tuning in to the natural feeling of release, your chest lowers, you unwind, you release the tension, the negative thoughts and you allow yourself to find peace, clarity of thought.

Relax now, deeply and safely. Resetting your nervous system with a full body scan, your daily moment of meditation, to bring a deeper feeling of understanding of self-worth. Your breath after out breath, imagine that sense of release of unwinding, intensified.

Imagine that feeling of letting go as a colour and aura around your chest with every rise and form, it increases and it then cascades out to flow through every fibre of your being.

You are safe and you are here. Now let your thoughts flow all the way down to the souls of your feet and imagine that wave of calm relaxation flowing through each toe, through the bones, through the fibres, through every cell of your feet. Again with every exhalation, this sense of release of letting go increases, it then flows onwards through your ankles and into your shins and your calf muscles. On the next in breath, ever so carefully, just enough to be aware, tense the muscles in your calves and then as you breathe out, relax.

Within slight tension, just to say hello, breathe out and release and appreciate the difference between tension and natural relaxation that you now control. That feeling of unwinding, of loosening and lengthening increases with every out breath. But now flows onwards up through your knees and into your thighs. Again here, be aware of the surface beneath you, the feeling of closing maybe surrounding the skin of your legs, but with every in breath, gently, just tense the muscles and then with every exhalation, relax, release, drift deeply and safely and bring a greater sense of peace and balance to mind, body and soul, deeper and deeper you unwine.

That feeling, that wave of calm, flows onwards up through your hips and into your lower back with every out breath, melt, drift deeply, allow yourself to unwind deeper and deeper.

That flows up through your chest, through your spine, flowing outwards through your shoulders and down both arms. The muscles in your upper arms, they feel heavy and warm. It flows through your elbows, your forearms and down to the tips of each and every finger.

You allow yourself to heal. You allow yourself to let go of the stress, the tension of the day. And now let your focus, drift back up to your shoulders, the muscles in and around your neck and again with every out breath, release and unwind.

The wave of warmth, of calm, flows up the back of your head right over the very crown and then like golden warm water, it flows over your brow, easing away the tension, flowing over your eyelids, your jaw, your cheekbone, your ass safe and you are at peace.

And within this moment of unity, this intimate connection of all that you are in the beauty of your mind's eye, visualize and repeat. My body is calm, my mind is steady, I am back in control.

My body is calm, my mind is steady and I am back in control.

To keep this wonderful feeling going through the rest of your day, here are three caring tips. The cold water hack, splash your face with cold water if you feel a spike of panic, it's a manual reset for your heart rate. Two, unplug the noise, give yourself 20 minutes today with zero notifications and three, physical grounding. Walk barefoot on grass or a cold floor for two minutes, feel the earth beneath you.

You've done the work, now carry this stillness with you. Now bring your awareness back into the room around you, wiggle your fingers and toes, now take that first deep breath in and then as you exhale stretch out the muscles in your arms and legs and now open your eyes. Thank you my friend, for joining me today, calming anxiety, please do subscribe, hit the notification and make mindfulness part of your daily routine. It would really help if you shared this on your social media so that we can bring more people into the fold of kindness and being calm.

And if you want a little bit of extra, there's the calming anxiety circuit breaker course at calminganxiety.fm, it is only $67 and it's five of my guided hypnotherapy tracks to help you combat anxious thoughts and negative thinking. Take care. Smile often and to your soul be kind.