E004B Bonus: Guided Meditation for Nervous System Reset

If you are feeling overwhelmed, anxious or a little off-centre, this guided meditation is your space to pause and breathe. It is a gentle reset designed to help your nervous system shift from high alert into a steadier, calmer state you can feel in your body.

If you keep thinking ‘why does this feel so hard right now?’ you might just be in a different season. That’s completely normal. This $7 Season Mapping Quiz will help you work out where you are and what to focus on next. 

Guided Meditation for Nervous System Reset

This is one of my most loved meditations. It is the same style I taught in my BodyBalance classes and the one I return to whenever life feels full and I need to move from “I am not safe” to “I've got me.” You will be guided through grounding breathwork, body awareness and a slow unwinding of the places that often hold tension without us realising.

Settle into a position that feels comfortable for you. This might be sitting, lying down or walking at a gentle pace. Let your body guide what feels best right now.

📋 What we covered:

• How to settle your senses by noticing your environment and letting background sounds fade.
• A slow, nourishing breath pattern to shift you into a calmer state in just a few cycles.
• A gentle body scan, to release tension you didn’t even know you were holding.
• Shoulder and jaw relaxation techniques to instantly reduce physical stress signals.
• How to anchor your awareness in your body, even when thoughts or distractions arise.
• A quiet space to simply be, whether you’re sitting in nature, lying on the couch or walking slowly outdoors.

🌟 Key takeaways:

• Even a few minutes of nervous system support can ripple into clearer thinking, steadier energy and deeper emotional capacity.
• Your body has built-in cues to return to safety. This meditation helps create the space to hear them.
• A short pause can shift how you feel for the rest of the day.

 🎧 Episodes referenced in this episode:

• E004 Self-care: Beyond Bubble Baths - Nurturing Your Nervous System
• E005 Fitness: Moving in a Way That Feels Good 

This meditation is yours to save and return to whenever you need to slow down, release the tension you are holding and feel more settled in your body. 

📱 Let’s Connect

• All links, resources and ways to connect are here https://linktr.ee/GAWellness

🔔 If this episode spoke to you, lovely, please:

• Follow the podcast.
• Leave a quick review (it truly helps!)
• Share with a bestie who’s ready to reclaim wellness on her own terms.

© 2026 GA Wellness with Georgia Ann™. All content is for educational purposes only and is not medical or psychological advice.

Transcript

E004B Bonus: Guided Meditation for Nervous System Reset
The GA Wellness Podcast – Small Steps, Lasting Change 

Georgia Ann

Opening 

Today's bonus episode is your invitation to slow down, breathe deep and come back home to yourself. 

We're doing something a little bit different. I'm sharing my signature guided meditation, the one I'll return to again and again when I feel a little bit frazzled, a little off centre or just need that nervous system reset. 

Whether you're brand new to meditation or you've been on this path for a while, this is the space for you to simply be. 

Podcast Intro 

Welcome to the GA Wellness podcast, Small Steps, Lasting Change. I'm your host, Georgia Ann, health coach, solo mum, and a woman who's lived through the chaos, the curveballs and the craving for something steadier. After 20 years in the fitness industry and my own journey through grief, motherhood, and starting over, I've learned that real wellness isn't about doing more. It's about doing what matters. Each week, we cut through the noise and get real with simple, doable tools to help you feel stronger, calmer, and more like you. This isn't about perfection. It's about steady soul led progress. Because you deserve wellness that fits into your full life, not just one version of it. Let's dive in. 

Real Time Regulation  

Welcome back to the GA Wellness Podcast. This is a bonus episode, so the structure's a little bit different. No pillars, no full deep dive. Just real time, regulation, presence and care for your beautiful self. 

If you've been listening along, you'll know that episode four was all about self-care. The kind that truly supports your nervous system and fills your cup when life feels overwhelming. If you haven't had a chance to tune into that one yet, I'd highly recommend you go back and have a listen because it lays the foundation of why this meditation matters. 

It's not just about relaxation, it's about regulation. It's about shifting your body from I'm not safe to ‘I've got me’. 

Let's set the scene together. If you're able to press pause and get yourself set up somewhere that feels peaceful. 

So maybe you'll light a candle or some incense, maybe you'll close the door, pop in your headphones and just let the noise of the world melt away, just for a little while. 

Maybe you're out walking, sitting under a tree, listening while you move and that's perfect too. 

You know why? Because this is your space, your moment and your breath. 

Once you're settled, I'll guide you through a gentle grounding meditation designed to soothe your nervous system from the inside out. 

Alright, lovely. Get comfortable and when you're ready. Let's begin. 

Begin: Remove Distractions  

We want to start first by removing all distractions. 

Gently close your eyes and then notice any sounds around you. 

So maybe it's the hum of the fridge or from the air conditioner or from the heater, or maybe you can hear the sounds of the cars outside or birds or footsteps. 

Acknowledge them and then just gently let them fade into the background. 

Body Connection  

We want to start to notice what your body is touching, whether it's the ground, the grass, the furniture or the floor. Feel that connection and allow yourself to soften into it. 

Come to Breath 

We now want to come to your breath We want to take a nourishing breath in through your nose. Slowly count to four and then exhale gently through your mouth. 

Notice where you felt that breath. Was it in your chest or on your belly? 

For the next few breaths, we want to try and bring that a little bit deeper all the way into the belly. 

We want it to be slow, steady and full. 

Inhale, 2, 3, 4. 

Then exhale, 2, 3, 4. 

We're going to go now and do a gentle body scan. 

Body Scan: Head

Starting from the top of your head, notice your forehead and your eyes. 

Is there any tension there? 

What about your brows? 

What about your cheeks? 

Allow them to soften and allow them to relax. 

Let your jaw unclench. 

Body Scan: Shoulders  

Slowly move your awareness to your shoulders, this is a big one. 

We want to spend a few extra breaths here, inhaling deeply and then exhaling. 

Feel your shoulder blades soften and separate. 

Let the top of your shoulders melt back and down. 

Body Scan: Chest, Stomach and Hips  

We want to move the scan now down to your chest, your stomach and your hips. 

Notice any tightness or if you’re holding onto anything. 

Allow the breath to come into those places. 

If you're laying down and your lower back feels tight, maybe bend your knees and allow that to support your back. 

Body Scan: Legs  

Then we want to move slowly, gently down to your legs. 

Allow them to stretch or open outward. 

Whatever feels more expansive and easeful. 

Connection with the Music  

In this moment, it's completely normal for thoughts to float in and you might feel that from time to time. 

You might be thinking, what's happened? What's next? Or what you need to do. 

We do want to acknowledge them, but we want to then gently let them go because this is your moment. 

You only get up once, be here with yourself and let yourself go. 

I'll let you rest with the music now, and I'll come back in a couple of minutes. 

Returning Gently  

In your own time, gently bring your awareness back. 

Notice your thoughts again, the sounds around you but we want to stay nice and relaxed and then we want to just slowly bring a little bit of movement back into your body. 

Nothing huge. We just want to take a little bit of time. 

So maybe wriggling through your fingers, wriggling through your toes, some gentle movement through your shoulders and maybe through your neck, whatever starts to get some of the blood circulation back through your body. 

If you're ready, take a little bit of time and gently shift yourself into a seated position, whatever way feels more comfortable. 

Roll your shoulders back and down, let your head tilt side to side, up and back. 

Take a deep breath in as you sweep your arms overhead, bring your palms together and then gently bring your hands with your palms to your heart space. 

Welcome back. 

Closing  

I hope you feel a little lighter, a little softer, a little bit more connected to yourself. 

This meditation is always here for you and you don't need the perfect setting, just a willingness to pause. 

So even a few minutes of nervous system support a few times a week can ripple through every part of your life. 

Which means better sleep, clearer thinking, even more emotional capacity. 

It's a deeper sense of safety in your body. 

So save this one, bookmark it, come back to it, especially in the moments you feel like you don't have time, because those are usually the moments we need it most. 

I'm so proud of you for showing up for yourself today, sending you so much love. 

Georgia Ann. 

OUTRO 

Thanks for being here. Lovely. If today's episode gave you a light bulb moment, helped you feel seen or sparked a small step, I'd love to hear about it. 

Tag me over on Instagram @gawellness and share you in so I can cheer you on. 

And if there's a woman in your world that needs this kind of support, send this to her because wellness feels better when we do it together. 

Make sure you hit subscribe so you never miss an episode and check the description for all the resources mentioned today plus the link to join my email list, which is where I share exclusive content, early access to offer some freebies and little love notes that I only sent to my community. 

If you loved this episode, it would mean the world to me if you left a review. 

Until next time, take a deep breath and take care of you. 

With love, 
Georgia Ann 

© 2025 GA Wellness with Georgia Ann™. 
All content is for educational purposes only and is not medical or psychological advice.