The Vagus Nerve Part 5: by Wendy Hayden
How to sit for a mindfulness meditation:
Take your place, you want a good stable and solid seat
See what your legs are doing. Make sure they are comfortable in whatever place you sit
Straighten but don't harden your upper body
Settle your upper arms parallel to your upper body. Then let your hands fall onto the tops of your legs.
Lower your chin a little and let your gaze fall gently down, feel free to close your eyes
Don't force anything, be there for a few minutes. Relax. Take your attention to your breath or the feelings in your body
Feel your breath as it goes in and out. Pay attention to what your body is doing with each inhale and exhale
Unavoidably your attention will leave your breath and shift to other places. Don’t worry. There’s no need to block or reject thinking. When you get around to noticing your mind wandering…return your attention back to your breath
Practice pausing before initiating any physical adjustments. With purpose shift at a moment you want allowing space between what you experience and what you choose to do
Practice observing without the need to react if you find your mind wandering. Just sit and pay attention
When you're ready, lightly lift your gaze and open your eyes. Take a while and feel the sound in the environment. Notice how your body feels, see your thoughts and emotions. Decide how you’d like to continue with your day
Here is a guided meditation script for your vagus nerve:
Start by finding a comfortable position
Bring your attention to the area at the base of your neck, right between your collarbones. This is the area where the vagus nerve starts its journey through the body
Take a few moments to imagine the energy of the vagus nerve flowing through this area. As you imagine the energy flowing, take a deep breath and allow your body to relax
Now imagine a soft white lights radiating from the base of your neck and traveling down the length of the vagus nerve
As the light continues to travel, imagine it connecting to each of the organs and systems connected to the vagus nerve, bringing balance and calm to the body. Continue to focus on the soft white light traveling down the length of the vagus nerve and connecting to all the organs and systems. As you do, take a few moments to become aware of any sensations or changes in the body
Inhale deeply through your nose, and exhale slowly through your mouth. Focus your attention on your breath and let go of any thoughts or worries that may be on your mind
Feel your body relax as you exhale and let your shoulders and neck muscles soften
Now focus your breath
As you inhale concentrate on drawing the breath deep into your body as if you’re filling your chest and belly with air
As you exhale imagine that your breath is flowing outward and releasing any tension or stress
Now, close your eyes and focus on the space between your eyebrows. Feel the area between your eyebrows relax and soften. Take a few more deep breaths and imagine a soft light radiating from the area between your eyebrows. Allow this light to flow down your face and neck and then relax your chest and abdomen. Continue to breathe deeply and focus on the area between your eyebrows
Bring awareness to your throat as you focus on your breath. As you inhale, imagine the air entering your throat and circulating throughout your neck. As you exhale, feel the air exiting your throat and releasing any tension or tightness
After a few breaths, bring your attention to your body. Notice any sensations in your body and any areas of tension. After a few moments of awareness, relax any areas of tension by consciously encouraging your body to let go
Visualize a wave of relaxation flowing through your body and feel your body progressively relax
Now imagine a string connecting your throat to the base of your spine. Visualize the string emitting a gentle vibration that travels down the string and into your body and mind
Now, with each breath silently recite the following mantra “my vagus nerve is functioning optimally. I am relaxed, peaceful, and content”
Repeat this mantra on each breath and continue to do so for the next few minutes
As you repeat the mantra, focus on your breath and the sensation of your throat and neck muscles releasing tension
Notice how you feel, emotionally and physically
Stay in this state of relaxation for as long as you like, allowing your body and mind to sink deeper into relaxation with each passing moment
When you're ready, slowly open your eyes and take a few more deep breaths.notice how you feel and how your body has responded to the relaxation
