Do This Before Bed A Vagus Nerve Reset for Deep Healing Sleep guided meditation
Do this before bed to calm your nervous system, support your vagus nerve, and drift into deep, healing sleep. This gentle vagus nerve reset meditation is designed to help you shift from fight-or-flight into rest-and-digest using slow breathing, soft sighs, self-compassion, and a tender full-body scan. You're invited to arrive exactly as you are—busy-minded, tired, or tender-hearted—and be reminded again and again: you are safe, you are held, you are okay as you are. In this sleep meditation you will: - Use slow, rhythmic breathing and soft sighs to send a message of safety through your whole system - Explore a somatic hug and soothing (or imagined) self-touch to gently tone the vagus nerve - Experience a warm, tender body scan with visualization, from the crown of the head all the way to sleepy toes - Ground into three points of support beneath you and feel fully held and supported - Practice kindness, acceptance, and letting go of attachment and expectations - Rest into healing affirmations such as: - I am safe to rest - My body is heard - My body's natural healing is active now - rest deeply now This practice is ideal as a bedtime meditation, sleep hypnosis style relaxation, or a nervous system reset at the end of a long day. Listen lying down or seated, let the ground meet you where you are, and allow your body to remember how to rest, repair, and heal. If your mind wanders, that's perfectly okay. Thoughts can simply float by—like leaves on a slow stream—as you are gently guided back to your breath, your body, and the steady support beneath you. 🕯 Best used: - Before sleep or during the night if you wake up - When you feel wired, overwhelmed, or stuck in worry - As part of your nighttime routine to train your system to feel safe to rest Chapters 0:00 Welcome, intention & arriving just as you are 0:05 Gentle breathing, soft sighs & "I am safe to rest" 0:12 Somatic hug, soothing self-touch & vagal toning 0:18 Tender body scan with warm summer air visualization 0:24 Grounding, kindness to the body & releasing excess energy 0:30 Vagus nerve explanation & self-healing guidance 0:33 Repeating relaxation cues, deep reassurance & drift into sleep About Lauren Ostrowski Fenton Lauren Ostrowski Fenton is a meditation teacher, yoga instructor, counselor, and Positive Behaviour Support Practitioner based in South Australia. She holds: - An Honours degree in Anthropology - A Master's degree in Counselling - And has begun a second Master's degree in Disability Leadership (Developmental Educator), with the aim of working as a developmental educator Lauren blends her academic background in anthropology, counselling, and disability leadership with lived experience and years of teaching meditation. Her work focuses on nervous system regulation, grief, resilience, and self‑compassion, offering practical, trauma‑aware support for everyday life. --- Support Lauren's Work & Listen Elsewhere If this meditation supports you and you'd like to say thank you, you're warmly invited (only if you're able and it feels right) to support Lauren's work: - One‑off donations via PayPal You can make a one‑off contribution here: http://paypal.me/Laurenostrowski - Patreon – ongoing support & extra content Support Lauren's work and access additional practices and updates: https://www.patreon.com/cw/laurenostrowskifenton - Insight Timer – listen to more of Lauren's meditations https://insig.ht/DqxPBTt624b Your listening, your presence, and any form of support—financial or otherwise—are deeply appreciated. Original vocals and video by Lauren Ostrowski Fenton copyright © 2026 #vagusnervereset #sleepmeditation #nervoussystemhealing
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