A Zen Mind Guided Meditations - Meditation to Release Stress & Calm the Nervous System: Comfort, Safety & Rest

Episode Date: September 15, 2025

🧬This meditation is infused with so much love, safety, and comfort. Our nervous system controls our state of being - and so often, we run on survival mode without even realizing it. This meditation is a sanctuary of rest and renewal, created to help down-regulate your nervous system, allowing you to access deep layers of rest & healing within.  During this practice, we focus on deep, slow breathing, affirmations, and releasing tension out of the body. This practice is a safe resting point for you to sink into whenever you need to release stress and return to your center. With love, Jo  👇👇👇 More from A Zen Mind 👇👇👇 ✨Join Me on Instagram! 🎙️ Listen Ad Free on Spotify 💞 Work With Me 1:1 (Custom Meditations) 💌Join My Email List ▶️YouTube 🌸www.azenmindpodcast.com 💖 Say Thanks & Support A Zen Mind Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.com.com. And for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode. And as always, once the meditation begins, there will be no advertisements and no disruptions. Thank you so much for being here. Hello and welcome to this guided meditation. This meditation has been created to downregulate the nervous system,

to allow both your physical body and emotional body, to unlock new levels of peace, safety, comfort, and rest within. So often we operate in survival mode without even realizing it. But when we do this, it's difficult to attract aligned opportunities, connection, growth. we begin to run on autopilot and never give ourselves the space that we need to rest and to recharge. So during this practice we will focus solely on tending to the nervous system, offering a sanctuary of rest and renewal. Once you feel ready, find a nice, comfortable position.

perhaps lying down with your hands resting heavy by your side or seated comfortably just taking a moment to settle in your body in this space whatever has happened today or whatever is yet to come in this moment just acknowledge it and let it go this space is to be this space is to just for you to rest and to receive. Notice the points of contact to the surface beneath you. Notice how this space holds you. Now your body fits into the space and the atmosphere around you. And if it feels comfortable for you,

take a moment to tense all of the muscles in your body, shutting your eyes tightly, clenching your hands into fists tightening your abdominals and your glutes and just staying here for a couple of seconds in this moment of tension from three and when i reach zero release it fully three hold it two tighter one feel the tension zero release it all Let your body relax fully and notice how that feels. Breathe deep and slow into your belly. Hold for just a moment at the top. Exhale fully.

Allowing your exhale to be a bit longer than the inhale. I may wish to practice your Ujjayi breath in this moment. By ever so slightly, constricting the back of your throat on your exhale, which should create a soft humming or wave-like sound. By using this breath, you are signaling your body that it is safe to relax. Inhale deeply into the belly. Hold tail fully. Inhale deep into the body with a few more breaths.

At this pace, weep slow browsing to begin a few cycles of affirmations. You may wish to repeat them after or just listen. What matters is that your body stays open. Relaxing to receive them.

Deeply, I'm safe to relax and feel fully. I surrender to this moment. Exhale fully. Everything is working. out for me. Exhale. My body and mind are relaxed and open. I trust my inner noise within me. My body is healthy. My mind is calm. Heart is open. I surrender entirely to the flow. Dance this moment. The current cycle of your breath. Release it to its natural rhythm.

And notice the space within. Notice the lightness. the openness. Notice the flow of prana in your body. This beautiful life force energy, flowing through you effortlessly, moving through your body like water, and feel the shift in your energy. Notice how any negativity or fear or doubt dissipated in the space, it is because in this moment, returned to the ocean, only thing that truly exists, the soul home within you, where nothing else can exist except peace, stillness, safety, and harmony. This is your natural state and what a wonderful, blissful state it is. Once you feel ready, you may wish to welcome some gentle movement,

back into your body, wiggling your fingers and your toes and gently opening your eyes. Taking a moment to thank yourself for taking the time out of your day. To do something incredible for your health and well-being. Wishing you peace and love. Namaste.