Wake Me Up: Morning Positivity - Easy Meditation to Soothe Your Nervous System in 15 Minutes
Episode Date: July 1, 2026Soothe, calm, and heal your nervous system in just 15 minutes with this easy guided meditation. Using scientifically-supported practices like prolonged exhale breathing, this meditation practice will ...activate the vagus nerve and thereby the parasympathetic (rest and digest) nervous system, instilling calm throughout your whole being, and restoring your natural balance. Be sure that you stay all 15 minutes, as it is the last 5 minutes that are the most effective for calming and rebalancing your nervous system. This guided meditation features: - Prolonged exhale breathing, which is scientifically-shown to stimulate the vagus nerve, instill calm, and relax the mind and body. - Anxiety and stress reduction techniques - Nervous system re-balancing, healing, and regulation - Soothing affirmations to calm and quiet the mind This meditation is designed for daily practice to help foster a regulated nervous system. #meditation #vagusnerve #nervoussystemregulation Check out the Wake Me Up Mindset Coach app: http://studio.com/wakemeup. You get: Full Access to the WMU catalog; a personal growth plan based on my guidance and coaching; simple, daily tasks (5-10 minutes a day) to guide you through your own personal transformation; your plan evolves with you as you and your life change. It's the most effective way to digest the content in Wake Me Up for creating personal change! Get ad-free access to the entire WMU catalog + bonus content by joining the WMU Premium Feed. Grab a 7-day free trial of Wake Me Up premium: https://goodpeoplestuff.supercast.com/ About Wake Me Up Wake Me Up is the # 1 guided morning routine podcast. Our guided morning wake ups offer affirmations, mindfulness, meditation, yoga, and motivation specifically designed to help you get out of bed and start your day with a positive mindset. Stop pressing the snooze button all morning long, and turn on an episode of Wake Me Up instead. You will be happier and more successful at everything in life because of it! I make this channel to serve you. Part of that is creating tools like journals and courses to dive deeper into certain topics, all of which you can find here: https://stan.store/goodpplstuff Follow Wake Me Up on Youtube - Spotify - Apple Podcasts - Amazon - Podchaser Say hi or request an episode at www.wakemeuppodcast.com/contact. See visual guides for the yoga and stretches in WMU episodes at www.wakemeuppodcast.com/stretches. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day 😃 Learn more about your ad choices. Visit megaphone.fm/adchoices
Transcript
Discussion (0)
Welcome to Wake Me Up.
Change your life by changing your morning.
Wake Me Up is made possible due to the generous support of our premium members and our sponsors.
If you'd like to enjoy exclusive access to the entire Wake Me Up catalog and listen completely ad-free, then check out Wake Me Up Premium.
This episode is brought to you by Accenture.
When your advertising operations fall out of sync, everything else follows.
Spotify and Accenture are working together to reinvent the rhythm of ad sales,
using automation, analytics, and smarter workflows to simplify campaign delivery
and access better data across the business.
The result?
Less time spent on operations, more time connecting brands with the moments and fandoms that matter most.
Learn more at Accenture.com slash Spotify.
Hey friend, go ahead and settle into a comfortable position.
of course you can sit upright but for this i recommend lying down but do whatever works best for you
your body and the space you're in and as we get started commit to staying all 15 minutes
because the last five minutes of this session are actually the most effective that's when
the stress really fades and the nervous system
rebalances. Now take a nice deep breath in and as you exhale, allow your eyes to softly close
on a nice resting place for your hands. For me, I like to rest them on my chest for this
because it helps me to tune in to the body and the relaxation techniques that we're going to enjoy.
But again, do whatever feels natural and comfortable.
to you. Just taking a moment to settle all the way in, letting go of the outside world.
For just a few moments, right now there's nowhere else you need to be, nothing else you need to do.
Give yourself permission to arrive completely. In this moment, I'll guide you through some
prolonged exhale breathing by making the exhale longer than the inhale.
you send a direct biological signal to your nervous system that you are safe.
This flips the switch from the fight or flight to rest and digest.
So just follow along.
Inhale, hold, and exhale.
Nice and slow.
Just let the air fall out.
Inhale and exhale.
Again, not forcing anything.
to exhale. Inhale, envisioning you're collecting any tension in your body. Hold and exhale,
releasing that tension and allowing yourself to soften. Inhale, collecting tension,
hold and exhale, softening down. Relax and soften. Now keep that breath going on your own.
even if the rhythm changes slightly to something that feels more natural to you.
That's perfectly fine.
Just remember to keep the exhale a bit longer than the inhale.
With each slow breath out, feel your body beginning to slow down too.
In this way, each breath moves you just the tiniest bit more towards strength.
total relaxation, moment by moment, allowing you to rebalance.
Even if each breath brings just 1% more relaxation, then you will be in a state of complete comfort
before long, allowing this softness to spread like a wave through your body,
laxing the muscles of your face, softening your forehead,
unclenching your jaw, allowing your neck and your shoulders to melt, feeling the tension release
from each articulation in your spine and inviting that relaxation into your chest, your belly,
your hips, as it spreads from your core all the way down your arms and legs, as though this weight,
of relaxation is fueled by that slow and steady deep breath and once that wave has passed
all the way through each and every inch and cell of your being allow yourself to sink
deeper and even deeper as your body realizes it is totally safe to let go entering those last
five minutes or so of our meditation. So I invite you to simply enjoy this time. Your body has
stepped away from all of the noise and activity. Your nervous system is rebalancing and restoring.
And if any lingering thoughts or worries or to-dos pop up, that's completely normal. Just acknowledge
them like clouds, passing by in the sky, high above, and bringing your attention back
to your resting body, enjoying this time where you have nothing to do and nowhere to be,
knowing you are completely safe in this moment, releasing the need to control, and instead
choosing peace and choosing rest, trusting that your body knows how to heal and rebalance itself.
It's about time to close out our meditation.
If you'd like to stay here for longer, then I invite you to do so.
But if you'd like to wrap up with me, then you can begin to slowly bring your awareness back to
the room, feel the contact of your body against the surface beneath you. Take a slightly deeper and
more energized breath all the way in and sighing it back out, beginning to bring some gentle
movement back to your body. Just lightly waking it up and when you're ready, slowly opening
your eyes coming out of that. And taking a few seconds,
just to notice any differences in how you feel.
Maybe you feel more restored, more balanced,
more calm, or clear of mind.
And as you turn towards the rest of your day,
carrying those positive feelings with you,
thank you so much for meditating with me.
Now go out and have an absolutely fantastic day.