Daily Nervous System Reset Plan
- rhondacash
- Sep 1
- 2 min read
Morning: Set the tone before the day begins
Gentle Awakening: Place one hand on your heart and one on your belly. Inhale for a count of four and exhale for a count of eight. Continue for two minutes.
Light Exposure: Open your blinds or step outside to let natural light reach your eyes.
Grounding Ritual: Sit with a warm cup of tea or water. Notice the weight of the cup, the smell, and the warmth in your hands.
Intentional Statement: Say to yourself, I am safe in this moment. My body knows how to heal.
Midday: Interrupt the stress spiral
Movement Reset: Gently shake out your arms and legs, roll your shoulders, or rock gently in your seat.
Vagus Nerve Stimulation: Hum, sing quietly, or gargle water for thirty seconds.
Nutrition or Rest Cue: Eat something soothing or sip a warm tea, paying attention to the experience.
Mini-Meditation: Close your eyes and notice five sounds, four feelings in your body, and three things you see in your mind’s eye.
Evening: Unwind and prepare for sleep
Device Dim Down: Turn off or dim screens at least thirty minutes before bed.
Soothing Touch: Wrap yourself in a blanket or gently massage your hands or feet with lotion.
Release the Day: Write down one stressful thought and one thing you are grateful for.
Bedtime Breathwork: Inhale for four, hold for two, exhale for six to eight. Repeat this for five cycles.
Optional Audio: Listen to something calming such as soft music, affirmations, scripture, or binaural beats.
Weekly Add-Ons
Nature Time: Spend a few minutes outside with bare feet on the ground or your hands resting on a tree.
Support Practice: Attend one support group that feels nourishing, such as Al-Anon or an estrangement group.
Somatic Release: Do a gentle stretch or a body scan meditation to let your body release tension.
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