Self-compassion to reset the nervous system

If you’re stuck in a cycle of stress, try this gentle practice to pause, calm your nervous system, and reset.

It’s not always an instinctive decision for us, but self-compassion is one of the most powerful forms of healing and restoring our mental and physical well-being.

In this meditation, the teacher is mindfulness Shamash Alidin offers three ways to show self-compassion when you’re stressed and need a reset.

Shamash Alidino has been practicing mindfulness since 1998 and runs his own successful training organization. He is the author Mindfulness for teapots and more recently, A mindful way through stress. He often appears in newspapers, magazines and on the radio. He lives in London, conducts online trainings and speaks at conferences around the world. He has been teaching mindfulness full-time since 2010.

Self-compassion to reset the nervous system

Read the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

1. Let’s take those 12 minutes to reset our nervous system—to get out of work mode and into being mode. Start by finding a posture that feels like a hug for your body, whether you’re sitting or lying down. See if you can get one or two percent more comfortable. Maybe that means a pillow behind your back or a little jaw clenching.
2. Now let’s take a deep slow breath. And as you exhale, imagine letting go of the day’s to-do list. Just let it fall to the floor. It’ll still be there later if you really want it, but you’re off duty for now.
3. What is the state of your nervous system? Is it buzzing? Is it crowded? See if you can meet it with a modicum of curiosity rather than judgment. instead of saying I shouldn’t feel stressedtry to say Oh, that’s interesting. Stress is getting to me now. It’s normal. It will pass with time.
4. Now let’s bring some kindness to the physical body. Our nervous systems are often on high alert because they are trying to protect us. Give a signal that you can rest.
5. Begin by bringing your attention to your lower abdomen. Invite him to soften. So when you breathe in, it gently expands. And when you exhale, it gently contracts. When you feel good with your hand over your heart. Or if you prefer, holding one hand in the other. Feel the warmth and light pressure. It’s not just a gesture, it actually releases oxytocin. A natural soothing chemical for the body.
6. If you are gently aware of your breathing, there is no need to breathe “perfectly”.“Just feel the breath moving in and out like the tide of the ocean. Each inhale is a gift of energy. And each exhale is an opportunity to release yourself.
7. You can say breathing in I know I’m inhaling. exhaling I smile gently at my nervous system. When we are overwhelmed, we tend to isolate ourselves.
8. Let’s practice the three steps of self-compassion together. Step 1: Mindfulness. Acknowledge whatever struggle you are going through right now. quietly tell yourself Is it a moment of suffering or is it really hard right now. You are not trying to minimize it. You are validating your own experience.
9. Step 2: Common humanity. Remind yourself that you are not alone. Thousands of people will feel that way, right now. This feeling of buzzing or heaviness is part of being human. You are part of a big, messy, beautiful club. Humanity Club.
10. Now Step 3: Kindness to yourself. Ask yourself the magic question. How can I be kind to myself now? Maybe you need to hear the words Everything will be fine. You do the best you can. Say these words to yourself with the warmth you would use to a dear friend. Or perhaps a struggling little puppy.
11. Now just sit in this silence for a while. If your mind wonders what it will do, because that’s what minds do, just gently, playfully invite it back. Visualize the golden light of kindness radiating from your heart, filling your chest, your members. And around you is a space that creates a buffer zone of calm. The nervous system is carefully readjusted. A transition from fight or flight to rest, digestion and recovery. You don’t have to earn this vacation. You deserve it simply because you exist.
12. When you’re ready, as we gradually come to the end of this short journey, wiggle your fingers and toes a little. Try carrying that kindness muscle with you throughout the day. When things get hectic later, remember you can always go back to that soft underbelly or that gentle hand on your heart. Thank yourself for this time. To stop and take a breath is a radical act of kindness. When you are ready, slowly open your eyes. Do a good stretch. And maybe smile a little to yourself.