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If you find yourself stuck in a stress cycle, try this gentle practice to pause, calm your nervous system, and reset.
It’s not always an instinctual go-to for us, but self-compassion is one of the most powerful forms of healing and restoration for our mental and physical well-being.
In this meditation, mindfulness teacher Shamash Alidina offers three ways to show compassion for yourself when you’re stressed and need a reset.
Shamash Alidina has been practising mindfulness since 1998 and runs his own successful training organisation. He is the author of Mindfulness For Dummies and most recently, The Mindful Way Through Stress. He frequently pops up in newspapers, magazines and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He’s been teaching mindfulness full-time since 2010.
Self-Compassion for Nervous System Reset
Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
Let’s take these 12 minutes for a nervous system reset—to step out the doing mode and into the 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 be one or two percent more comfortable. Maybe that means a cushion behind your back or unclenching your jaw just a fraction.
Now let’s take a deep slow breath in. And as you exhale, imagine you’re letting go of the days to-do list. Just let it drop to the floor for now. It’ll still be there later, if you really want it, but for now, you’re off duty.
What is the state of your nervous system? Is it buzzing? Is it tight? See if you can greet it with a bit of curiosity rather than judgment. Instead of saying, I shouldn’t feel stressed, try saying Oh, that’s interesting. Stress is visiting me right now. That’s okay. It’ll pass in time.
Now let’s bring some kindness to the physical body. Our nervous systems often get stuck in high alert because they’re trying to protect us. Let’s send a signal that it’s safe to rest.
Begin by bringing awareness to your lower abdomen. Invite it to soften. So as you breathe in, it gently expand. And as you breathe out, it gently contracts. If it feels okay with you, placing a hand over your heart. Or if you prefer, cradling one hand in the other. Feel the warmth and the gentle pressure. This isn’t just a gesture, it actually releases oxytocin. The body’s natural soothing chemical.
As you gently bring awareness to your breath, there’s 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.
You could say, breathing in, I know that I’m breathing in. Breathing out, I gently smile to my nervous system. When we’re overwhelmed, we tend to isolate.
Let’s practice the three steps of self-compassion together. Step 1: Mindfulness. Acknowledge any struggle that you’re going through right now. Silently say to yourself, This is a moment of suffering or this is really tough right now. You’re not trying to minimize it. You’re validating your own experience.
Step 2: Common humanity. Remind yourself that you aren’t alone. Thousands of people will feel exactly like this, right now. This buzzing feeling or heaviness feeling is part of being human. You’re part of the big, messy, beautiful club. The Club of Humanity.
Now Step 3: Self-kindness. Ask yourself the magic question. How can I be kind to myself right now? Maybe you need to hear the words, It’s going to be okay. You’re doing the best you can. Say these words to yourself, with the warmth you’d use for a dear friend. Or perhaps to a little puppy that’s struggling.
Now, just sit in this stillness for a moment for a bit. If your mind wonders, which it will, because that’s what minds do, just gently, playfully invite it back. Imagine a golden light of kindness radiating from your heart, filling up your chest, your limbs. And there’s space around you, creating a buffer zone of peace. The nervous system is gently recalibrating. Shifting from fight or flight to rest and digest and restore. You don’t have to earn this rest. You deserve it simply because you exist.
When you’re ready, as we gradually come to the end of this short journey, give your fingers and toes a little wiggle. Try to carry this kindness muscle with you into the rest of your day. Things get hectic later, remember you can always come back to that soft lower abdomen or that gentle hand on your heart. Thank yourself for taking this time. It’s a radical act of kindness to stop and breathe. When you’re ready, slowly open your eyes. Do a good stretch. And perhaps give yourself a little smile.
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Every January, millions of people commit to healthier habits. Gym memberships spike, nutrition plans reset, and wellness goals feel within reach. Yet by February, motivation often fades. While diet and exercise are frequently blamed, sleep disruption is increasingly recognized as a major reason why health resolutions stall.
Sleep plays a central role in physical recovery, mental focus, and energy regulation. When sleep quality suffers, so does consistency making long-term health goals harder to maintain.
When Sleep Is the Missing Piece
Snoring and mild obstructive sleep apnea are among the most common sleep disruptors, affecting both sleep quality and daytime performance. Interrupted breathing during sleep can lead to fragmented rest, morning fatigue, reduced concentration, and lower motivation to exercise or maintain healthy routines.
Research continues to link poor sleep with challenges in weight management, cardiovascular health, and overall wellbeing. Yet many people delay addressing sleep issues due to discomfort with traditional overnight treatments or concerns about disrupting bedtime routines.
A Shift Toward “Fix Sleep First”
Health experts increasingly point to a simple principle: address sleep first, then build healthy habits on top of it. Improved sleep quality can support better focus, energy levels, and recovery, all of which make consistency easier over time.
This mindset is driving interest in alternative sleep solutions that work outside the bedroom, rather than during sleep itself.
Daytime Therapy for Sleep Disruption
By improving sleep quality first, eXciteOSA daytime sleep therapy may help support better daytime focus, consistency, and overall wellbeing, factors that are often disrupted when snoring or mild sleep apnea goes untreated.
Unlike traditional overnight devices, eXciteOSA is used during the day for about 20 minutes. It does not require masks, hoses, or wearable equipment during sleep, allowing users to maintain their usual bedtime routines.
By supporting better airway stability overnight, the therapy aims to improve sleep quality without adding complexity to nightly habits.
Why Better Sleep Supports Health Goals
When sleep improves, many people notice benefits that extend beyond the bedroom. Better rest can support improved daytime focus, more consistent energy, and better recovery after exercise. These factors often determine whether health routines feel sustainable or exhausting.
Addressing snoring and mild sleep apnea may help remove one of the most common barriers to long-term wellness, persistent fatigue.
A Practical Reset for the New Year
As people look for realistic ways to make health goals stick in the new year, sleep is emerging as a foundational starting point rather than an afterthought. Solutions that fit into daily routines, rather than disrupt them, may offer a more approachable path forward.
To support early-year wellness resets, Spring Sleep is currently offering an exclusive discount code, 10SLEEP, for those exploring eXciteOSA as part of their sleep improvement strategy.
In this guided mindfulness practice, we release what no longer serves us and anchor in our inner wisdom, peace, and freedom.
While the new year often inspires reflection, January isn’t the only time we can release what no longer serves us. Resetting can happen in any moment—simply by connecting to the rhythm of our breath. In this meditation, journey inward to release, reset, and anchor into our inner wisdom, peace, and freedom. “Every inhale is a new moment, a sense of total renewal. And every exhale is an opportunity to arrive in the space, free. Totally free.”
A Meditation to Reset and Let Go
Prepare for this practice by finding a quiet place and a comfortable seat. If you wish, you can also lay down. Whichever you choose, find connection and grounding with the space that you’re in. If you’re seated in a stool or a chair, plant both feet on the ground. If you’re seated on the floor directly or on a meditation cushion, sit with a straight spine. If you’re lying down, lie flat in a way that you feel grounded and connected to the space you’re lying on.
Close your eyes and start to bring awareness to your breath. Start to notice and be a witness to life flowing through your body, which is your breath. Notice the pace of your breath and tune in to its rhythm. Use each breath as an opportunity to arrive here, to shift your focus away from what might have happened earlier and towards the space you’re in, to this recording, this meditation, this practice that we’re all sharing together.
Breathe in and out through your nose to start. Notice if anything is still arising from what might have happened before you came into this practice. If so, just acknowledge it and then consciously shift your awareness back to your breath.
Now breathe in through your nose and exhale out through your mouth. Notice if you feel any release throughout your body with that long, deep exhale. Let’s do that again, breathing in through our nose and out through our mouth. Deep exhale. Again, just notice what arises or what releases in your body. One last time, let’s breathe in through our nose and out through our mouth.
We can carry weight energetically, physically, mentally. With total awareness and non-judgment, let’s be a witness to what might be coming up. With every exhale, ask, Can we let this go?
Notice if you feel tension somewhere in your body. Bring awareness to that space and take a deep inhale into that space that feels tense. Then, exhale to try to release that tension that you might feel. Remember, the tension might be a reoccurring thought or situation that’s presenting itself. Keep going through this process of being a witness if something’s coming up for you—physically, mentally, energetically—and then use the power of your breath to slowly bring some relief, some release, with your breath, with your exhale.
We might not be able to control everything happening on the outside, but we always have the power to be aware and shift what’s happening on the inside. You can use this practice of connecting to your breath to release as a means to create a subtle shift, lessening that tension of everything that’s not serving you in this present moment. You can invite a sense of freedom and liberation, even for one breath cycle. Notice the shift it creates throughout your entire being. At any time, you can use your breath to reclaim your inner power, your inner peace, and your inner wisdom. You don’t need to carry the past with you.
If you’re having any trouble with really being present, I encourage you to place one hand over your heart, one over your stomach. Use this physical reminder to connect with the rhythm of your breath and the beauty that your breath holds in helping you release and lighten your daily load. Every inhale is a new moment, a sense of total renewal. And every exhale is just an opportunity to arrive in the space free, totally free, of everything that ever was.
Start to bring awareness again to the space you’re in. Offer gratitude for yourself for showing up today, for embarking on this inward adventure. Honor yourself, your journey, and your willingness to release and let go of what no longer serves you.
Take a deep inhale in, a big exhale out, and ever so slowly, open your eyes. Stay connected to the space you’re in. How are you feeling? Has anything shifted from the moment we started this practice? Remember that this practice to reset and let go is available to you every day, throughout the day if you need. Your breath is a powerful ally to help you in your journey to release and let go. Thank you so much for joining me, and I look forward to next time practicing with you.
