Music cue:
Prologue:
A Guided Meditation inspired by the Practices and Principles of Stephen Porges’ Polyvagal Theory, emphasizing regulation of the autonomic nervous system and fostering a sense of safety and connection.
This meditation draws on Polyvagal Theory’s emphasis on activating the social engagement system, fostering a sense of safety through breath, sound, facial relaxation, and connection.
Book Summary:
The Polyvagal Theory by Stephen Porges explores how the autonomic nervous system - particularly the vagus nerve - shapes emotional regulation, social behavior, and trauma responses. Porges introduces the concept of neuroception, the subconscious ability to detect safety or threat, which influences whether we engage socially or retreat into defensive states. He categorizes autonomic responses into three hierarchical states: social engagement (safe), fight-or-flight (mobilized), and shutdown (immobilized.) His research highlights how fostering co-regulation - safe, supportive interactions - can help individuals recover from stress and trauma. The book has profound implications for psychology, therapy, and interpersonal relationships, emphasizing that safety and connection are fundamental to well-being.
Porges’ Polyvagal Theory
a Guided Meditation for Cultivating Safety & Connection through a Polyvagal Lens
Please begin by finding a comfortable position, either seated or lying down. Allow your body to settle, feeling supported by whatever surface is beneath you.
Now:
Take a deep breath in through your nose, filling your lungs, and exhale slowly through your mouth. Allow the exhale to be longer than the inhale, gently signaling safety to your nervous system.
Let’s try that again:
Let’s take a deep breath in through the nose, filling the lungs, and then, rather slowly, we can experience a smooth exhalation through the mouth. Allow the exhale to be longer than the inhalation. We are signaling safety to your nervous system.
Ok, once more:
Another deep breath in through the nose, lungs filled fully. Only then, a slow, slow mouth exhalation. Signaling safety...
Signaling safety...
Signaling safety...
Now you’ve got it!
Bring your attention to your breath, noticing its natural rhythm. There is no need to change it - just observe. With each breath, you are connecting with the most ancient rhythms of life, you are inviting ease and calm.
That’s it.
Now, bring your awareness to your face. Gently soften the muscles around your eyes, your jaw, and your mouth. A slight smile may naturally appear. This facial relaxation sends signals of safety to your vagus nerve, activating your social engagement system. Take a moment to notice how this subtle shift feels in your body.
Keep breathing, keep observing the slow breaths.
Next, turn your attention to the sound around you. Perhaps the sounds. Notice the tones and vibrations in your environment. Focus on sounds that feel safe or neutral - perhaps the hum of a fan, the rustling of leaves, or even the rhythm of your own breath. Sound is a gateway to calmness, gently inviting your nervous system into a familiar, though perhaps remote, state of safety. Sense of safety. Memory of safety. Place of safety.
Nice!
Bring your hand to your chest, if it feels comfortable. Continue breathing and observing the breath. Place your palm upon your chest, if you like. Feel the warmth of your hand and the steady rhythm of your heartbeat. The comforting rhythms of your lungs filling, emptying. This physical connection is a reminder that you are here, you are grounded, and you are safe. Let your breath deepen, feeling the gentle rise and slow fall of your chest beneath your warming hand.
Continue breathing and observing the breath. Feeling the breath. Imagine now that you are sitting in a place where you feel deeply secure - perhaps a favorite spot in nature, or a comforting space from your memories. Visualize this space vividly: the colors, the textures, the sounds. The lights and shadows there. Smell the memory of this memory. As you immerse yourself in this image, notice how your body feels when you are connected to a sense of safety and belonging.
That’s it, again!
Continue breathing.
Continue observing this ancient rhythm of breathing.
Take a moment to reflect on connection - not just to this secure space, but to others. Visualize someone who brings warmth and a healthy presence into your life. Imagine their kind face, their smile, or even the sound of their voice. Imagine them with your nose as you breathe in. Allow this sense of connection to fill you, knowing you are supported and cared for. You are important and you are safe, now.
You’ve got this!
As this meditation begins to wind down, bring your focus back to your breath. Take a few deeper inhales and slow exhales. Wiggle your fingers and toes, gently bringing awareness back to your body and to your surroundings.
When you are ready, open your eyes. Feel the calm, the safety, and the connection you’ve cultivated in this practice.
Thank you.
