15-Minute Guided Meditation to Reset Your Nervous System

Join me for a 15-minute guided meditation to reset your nervous system through some simple techniques that tone the vagus nerve. You can practice this guided meditation seated or lying down. You'll be placing your hands on different parts of your body and breathing easily. Over-the-ear headphones will make the first part of this meditation difficult to practice, so I recommend no headphones or using earbuds. No prior meditation or yoga experience required. Practice anytime you would like to quickly calm or balance your mind and body.
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I'm Caren Baginski, yoga therapist (C-IAYT), author of Restorative Yoga: Relax, Restore, Re-energize, and the creator of Being Enough. I've been teaching yoga and meditation since 2009 and I live in Denver, Colorado, USA.
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▪️ Website: www.carenbaginski.com/
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Being Enough Disclaimer
When participating in a physical program there is the risk of injury. Please consult a healthcare professional before beginning. You understand and acknowledge that you are fully responsible for any and all risks, injuries, or damages, known or unknown, which might occur as a result of your participation. Caren Baginski is not providing health care, medical, or nutritional therapy services, or attempting to diagnose, treat, prevent or cure any physical, mental or emotional issue, disease or condition.
Disclosure: Some of the links above are affiliate links and I earn a commission if you decide to make a purchase after clicking the link. I only recommend things I personally use and love.
#GuidedMeditation #YogaMeditation #CarenBaginski

[@eveywrens]

Lots of changes, lots of stress. Overstimulated nervous system. This was different than other videos. Plenty of space between instructions. Soothing voice. Feeling so much better.

[@carenhope]

I'm honored to have been a part of your meditation practice.

[@donnacostarella4241]

I so agree and even better it did help I’m grateful

[@georgiewood8599]

Thank you, I agree. ❤Are there any soothing methods you practice for when we may feel overwhelmed in public places please?

[@chloeblair3392]

I have been meditating for years but with 5 chronic health conditions I am often stuck in fight or flight. My holistic gp asked me to focus more on my meditation and lowering my stress as much as possible. Today was the 2nd day in a row I've done your meditation and it's by far had the biggest impact on my stress levels. Thank you ❤️

[@carenhope]

That’s so inspiring to hear! I’m glad this practice helped you so much. 🙏🏻

[@TomHyland-mk4ki]

Thank you for your post Chloe. I am in a similar situation. Your post has left me feeling less isolated. Thank you so much.

[@thejlstellashow]

I am in this same situation now with a few years of near death surgeries and chronic health problems. Can’t shut it off. Trying this meditation nos

[@CoffeeFruits-World]

THIS ONE. This is the one that works! I’ve tried so many different guided meditation videos across multiple channels, and they all take too long and have you do hardly anything at all. But this, this is quicker and much more effective at relieving my anxiety. 10/10, will definitely use again!

[@carenhope]

I’m so humbled to hear this. I’m glad you found a practice that works for you!

[@tabea2783]

I can't find another guided meditation that's as good as this one. I love that the voice is not whispery,but firm. I noticed it makes me feel safer.

[@carenhope]

Thank you for sharing your experience with me. I’m humbled to hear this helped.

[@karinanikoghos7285]

I ADORE THIS. This video needs millions and billions of views! Thank you very much god bless you ❤

[@camilaybarra6884]

Holy moly, this meditation was absolutely amazing! I was in a deep state of grief and needing to get my day started, did this meditation and it completely reset my nervous system!! Caren you are amazing! ❤

[@carenhope]

Just want to say: You did that! I’m just here as a guide sharing what I know. 🙏🏻

[@Yesssica563]

This helped me decompress after working two 12 hour shifts at the hospital. Thank you so much and blessings to you. ❤

[@carenhope]

Wow, that’s a lot! Glad you found some time for you to relax. 🙏🏻

[@rya2sick]

I literally cried afterwards, this was so nice and relaxing.

[@carenhope]

Sounds like a beautiful release. 🙏🏻

[@valeriealexander5961]

I won’t lie I have done plenty guided meditations but this one was different … when u asked us could we feel any shift I felt like I could breathe and tears came to my eyes thank you 🙏🏾 ❤ God Bless you!!!

[@carenhope]

This is so beautiful. I’m grateful you shared this with me and all of us! Much love. 🙏🏻✨

[@traceyharland5949]

I’ve never done a meditation like this before and really enjoyed it. Loved that there was no music and a nice calming voice with well placed pauses. Feeling very relaxed 🙏🏻

[@seairasage9488]

I have been doing this meditation about 3 times a week and it has shifted by range of resonance drastically. Thank you for putting this out there!

[@vannalariosa9369]

I just want to say, this is by far one of the best guided meditation that i've tried here. I am so grateful I might cry. I felt so much relief after this. I'm excited to use it every night before bed. You are amazing!

[@carenhope]

I’m so glad this helped you so much. It’s amazing when you find a practice that brings relief!

[@YoSamiYo]

Did this while lying down at 1 am while nursing my toddler twins and wasn’t able to do everything I was supposed to with me hands but it still had an positive effect on me and I will definitely come back to this one - thank you. It has been a hard day mentally and this truly gave my mind some peace.

[@carenhope]

I’m impressed! Visualizing the placement of the hands and bringing your attention to each area can also be effective. You got this. 🙏🏻

[@sheafreak09]

This has been the ONE meditation that breaks me out of FoF. I've used it a few times now on different occasions abd it's genuinely improved so much. I'll continue to use this. Thank you!

[@carenhope]

I’m honored this has helped you so much. 🙏🏻

[@madeleine7729]

Thank you for this, Caren. In spite of cutting back my workload I still found myself unable to relax, even on holidays. This was stressing me out as I knew the only thing I needed to help my body to heal from a chronic issue was relaxation! This was a brilliant meditation, I cannot get over how much better I feel. I appreciated you saying the body knows how to relax, very helpful 🙂

[@carenhope]

Really humbled to hear your experience. 🙏🏻 And also just want to share how normal it is for the body to take time to unwind back to a lower stress baseline. Sounds like you’re on your way!

[@colleenbaker5599]

I can't thank you enough for this 😢 I have ptsd and honestly don't remember if there was ever a time my mind was clear and I could hold a single thought or no thoughts and be present. This is truly a gift and something I will come back to often. Thank you so much 🙏💗

[@carenhope]

I’m really humbled to hear this. You did that! I hope you continue to have more moments that feel present and clear. 🙏🏻

[@kimberlybethgrentz6707]

This was great! Thank you (what a world where you click on a video for a nervous system reset and have to watch a crying dying baby first). It's so wild this life. Thank you for showing up and bringing the beauty. ❤️❤️

[@ashleystephan4775]

Feeling so on edge about taking a flight tomorrow, and this was exactly what I needed. As soon as I began massaging my ears, my body started to release. By the end, all tension was gone. I can’t thank you enough!

[@carenhope]

That’s so wonderful to hear! Glad this helped you.

[@ashleylynch4650]

I genuinely am so thankful for ur channel. This is definitely 1 of my favourite videos of yours, and I always go back to it. Love the fact that there's no music also, just a calming voice with silence. Very peaceful and brings down the adrenaline in my body from the constant fight or flight mode. ❤

[@carenhope]

I’m grateful you shared this with me and honored that this technique is so helpful for you. 🙏🏻 I’m a big fan of silence to create space to experience peace.

[@luden_.]

i felt my stomach relax for the first time in months. i did this practice sitting up before bed to help me unwind and i almost fell asleep sitting up. will be rewatching (:

[@carenhope]

Sounds like a great relief! Nice work, because you did that. 🙏🏻

[@pamponsart]

Yes! This really did help me this afternoon! I am working on recovering from Long Covid and need to calm my autonomic nervous system due to frequent bouts of PEM (Post-exertional malaise). I noticed a distinct positive change in how my body felt after the meditation. I will visit this one of yours frequently. Thank you sooo much! ❤

[@crazymissamy]

Wow, that was so relaxing. I like that it was an active meditation, which is easier for me to do when I am really keyed up.

[@carenhope]

Totally! So glad to hear.

[@warnerbrenner1743]

I have attempted to meditate many times in my life and prior to this CD the only success I've experienced is with live guided meditation. kzbin.infoUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq This is the first CD I've used that cuts through my unmedicated ADHD and enables me to truly relax and experience a quiet and energizing interval. The instructors voice is very soothing and pleasant to listen to. I am easily able to sit successfully through the entire CD, and for quite some time after. I cannot adequately express how tremendously helpful this CD has been on my spiritual journey!! Two thumbs up and 10 stars!

[@mysticquantumalchemist]

I’m going to start doing this in the morning and at night every day for 30 days to assist in healing my nervous system 🩵 will update & share my experience 💞😇

[@Ross201189]

Definitely keep us posted

[@carenhope]

How is it going?

[@lunaisawitch]

Cried loudly as I listened to this, thank you for guidning me back to my emotions behind the anxiety. ❤

[@carenhope]

Sounds like a good release, thanks for sharing that with me and I’m glad this helped.

[@aveejones]

This is incredible - by far the best guided meditation I have ever done. Every single time I listen to it, i feel more regulated and relaxed afterwards! Thank you so much for sharing your work on youtube, amazing! xx

[@carenhope]

I’m really humbled to hear this and so glad it helped you. 😊

[@TerraBundance]

Thank you! This was so so fantastic! My husband and I did it together, and both of us really felt more relaxed and reset! It even seemed to help our dogs who were in the room with us!! Lol!

[@carenhope]

Aw, love that! It's a whole-family relaxation affair.

[@Ross201189]

I read recently about symptoms of a deregulated nervous system and it described the way I have been feeling since covid so I decided to give this a try. I found it hard to focus in the first half because I don't really meditate but. Gradually I started to focus more and the heavy weight on my chest started to ease until near the end when I literally just burst into tears. What a wild experience

[@carenhope]

Sounds like a powerful release. Thank you so much for sharing. 🙏🏻

[@sunnilabeouf]

Feeling different parts of my body during meditation is new to me, but it really helped in connecting with myself and being more mindful, thank you 😇

[@carenhope]

You're welcome!

[@shafnafahick7719]

I feel safer. Calmer. More at ease. More at peace. Thank you so much for this… love and light ❤❤

[@carenhope]

You’re so welcome. Thanks for sharing your experience. 🙏🏻

[@kindgurly1]

This meditation was extremely relaxing and calming. I love that you allow for several seconds of silence in between prompts, as compared to other channels that fill each and every second with their voice, which I find very distracting. I’m glad I came across your channel today, I will be doing more of your meditations in the future!

[@carenhope]

I’m glad the silence is helpful for you. That’s when meditation can truly arise - when we stop distracting ourselves and rest in the liminal space. ☺️

[@jenniferhellwig1204]

Wow, this is very effective for me. In deed very different to other techniques and a great way to make great changes in a very short time. Thank you for sharing your wisdom. Gratitude

[@carenhope]

So nice to hear your experience. I’m glad this served you well!

[@Workdove]

Really bad things happened today at work. This really helped me to unwind and feel peace again. Thank you.

[@carenhope]

I hope things have improved for you at work.

[@normaleiba]

I will definitely practice at least three times per day for my chronic depression and anxiety.

[@ishouldcleanmyroom3313]

this is the only meditation that has actually worked for me. i honestly find a lot of the voices annoying, or the music to be too loud, but this is perfect. thank you!

[@carenhope]

Really humbled to hear that. So glad it was helpful for you!

[@XamOnCrack]

This was so calming and It made me feel better and more relaxed about myself and what I'm doing and releasing all my anger and problems. Thank you:)

[@carenhope]

That’s wonderful to hear! Nice work - you did that. 🙏🏻

[@carleneclark3262]

I feel awesome! I even have tears in my eyes which means I'm fully relaxed. I appreciated your guidance with the breath - I struggle with holding it in times of stress. Will be adding this to my mediation playlist! ❤️

[@carenhope]

I’m so honored to have held space for you. You’re definitely not alone in holding your breath during stressful times. 🙏🏻❤️

[@lincashin1187]

I know what you mean, I have tears in my eyes too, Its so very relaxing😊

[@lorafox1234]

This was so good for my nervous system and anxiety and even pain before sleep. Thank you. 🙏

[@marcushuffman5262]

Dealing with so my anxiety and panic attacks. I’m hoping this works for me I wanna be myself again. 🙏🏻🙏🏻

[@carmengunn6770]

Thank you thank you thank you❤❤❤ i will be adding this to my schedule of taking care of me and healing

[@carenhope]

So lovely. 🙏🏻

[@DonnaMorrone-it7hp]

Thank you brought a lot of emotions and calmness.

[@maggiesteen2049]

Wow! I’ve listen to so many guided meditations and this one really stood out. As a full time caregiver for my dear mom going on 8 years after her massive stroke left her paralyzed it’s imperative that I make time to recover on all levels. I found the space in between instructions very effective, her voice soothing and I definitely felt the tension leave my body from areas that were tight.I’ll definitely be back. Thank you 💖🙏💖

[@catmckesson1630]

I have a lot of issues with my gut and was worried about going back to the ER but this helped so much!! Thank you ❤

[@carenhope]

That’s wonderful to hear. I hope you’re well.

[@littlelumber]

Hi Caren, I really enjoyed this meditation. I’m dealing with some pain from the waist down and have been taking the mind-body approach to healing. I find any meditation with touch really helps me to bring the sensations down. Really helpful. Thank you.

[@carenhope]

I’m sorry you’re experiencing pain, and I’m a big believer in pain care techniques that address the mind-body connection. Glad to hear this helped you. 🙏🏻

[@sarahsandoval8214]

Thanks so much for creating this. This was exactly what I needed to get out of a rut I’ve been in. I feel so good!

[@carenhope]

I’m humbled to hear this helped you. Thank you for sharing with me. 🙏🏻

[@beadingbelle3486]

Lovely! I suffer from cptsd, M.E., & fibromyalgia, & often have what i call the inner shakes, esp upon waking in the morning, & i find it hard to swtch off for sleep at night. This is such a relaxing meditation for both the beginning & end of the day. I've done many different ones but this one really helps. I like the soothing voice, clear instructions with time in between, no annoying music, & just the right length. Thank you so much for this.

[@ZadnoleyaEdits]

You changed the game with this one! Beginning: 1:57

[@margaret3239]

This was just what I needed .I was very tense due to a meeting I have to go to and this has helped me a lot ,thank you!

[@carenhope]

I’m humbled to hear this helped.

[@routedeclaire]

Thank you. For me a very calming pace and wonderful voice that helps me guide me through my mind and body.

[@madazaboxofrogzz8884]

I struggle with guided meditation but these are brilliant for me ❤ Love to everyone from Amanda in Blackpool UK 💎🩷

[@carenhope]

Great to find a meditation that helps! Glad this was that for you.

[@daveplath1183]

Thanks for the great meditation! I'm so glad I found this video today! The more I meditate, the more I learn that these practices truly help me to revitalize and re-energize my mind, body and spirit on a daily and nightly basis. Thank you and nice work!!! Peace.🙂☯️🌈🌴

[@carenhope]

Thanks for sharing your experience!

[@charlottebellis914]

This was wonderful, it completely soothed my nervous system. ❤

[@lincashin1187]

So relaxing. I will surely be doing this each night. I feel I will have the best sleep tonight. Thank you so much🦋

[@carenhope]

Hope this meditation continues to be helpful for you!

[@sarahmclin2434]

I have never done a meditation like this one before,but I really enjoyed it and will return to it 😊 I went from tired and stressed to calm and a more even relaxed energy.

[@carenhope]

I’m happy to hear! Thanks for taking a chance and joining me for this experience. 🙏🏻

[@carenhope]

I'm so glad you're here. Practice this guided meditation to reset your nervous system anytime to quickly calm and balance your mind and body. Let me know how you feel after you practice!

[@runecscapeman]

I did this in an epson salt/ rose petal bath w candles. It’s been a rough week w a family member having medical issues, passing out, 911, ER and procedures. NEEDED THIS!!! Absolutely loves focusing on the energy centers. Opened my eyes at the end and felt so much calmer. Now Bach to my soak 🥰

[@venusbreeze23]

Just did this to reserve my nervous system from operating on a stress response for days. It was wonderful and I feel calm and ready for the new work week. It will be gorgeous to do in the evening if I’ve had a stressful day

[@danielbuxton4493]

I did this tonight - it genuinely was a soothing, practical way of calming my exhausted, strained nervous system - I felt a change, a softening. Going to use it every day for a while. God bless x

[@suzettelefevre9699]

This was nice. Why the ear lobe, heart and abdomen rubbing? It felt good. Cool to feel my heart beat.

[@carenhope]

@@suzettelefevre9699 All are ways to stimulate the vagus nerve which leads to a relaxation response in the body. 😊

[@SuperMzjames]

Great meditation. Different than what I've been doing.

[@carenhope]

Thanks for trying out a new technique!

[@1Jelly1bean1]

Thank you so much for posting this. I have been under so much stress and my nervous system is so sensitive right now this meditation is amazing. ❤

[@carenhope]

Really glad to hear this helped you. 🙏🏻

[@blossomooo]

Me too. I’ve been under so much stress and my nervous system is super sensitive. What else do you do to help you?

[@luciamoon777]

I haven’t felt this relaxed in a long time. Wow thank you 🙏🏻

[@carenhope]

Beautiful!

[@cherylneely7540]

Thank you for this. Having recently GI issues that had led to bouts of intense anxiety. This has helped tremendously ❤️🙏🏾

[@carenhope]

I’m so glad to hear that! Anxiety and the gut can definitely feed into one another. Hope you’re doing well.

[@sophietaylor-gn7jg]

Thank you so much ❤ This was very helpful today for panic disorder and a lot of resentment and emotional pain that comes externally with this one

[@EQN888]

Wow that released so much trapped junk I didn’t even realise I was holding onto - thank you 😊

[@carenhope]

Beautiful work! Glad this technique helped.

[@cindycampbell9328]

It’s quite wonderful to hold, nurture and take time with yourself Bless you and thank you 🙏

[@carenhope]

I’m glad you enjoyed it!

[@laureewendland3243]

Thank you, Caren! This was wonderful. Total relaxation and reset.

[@carenhope]

Love to hear it!

[@user19374name]

Thank you for this!! I have been panicked all night and overwhelmed and this really helped me.

[@carenhope]

I'm sorry to hear that and I'm glad this was able to help.

[@MrLambanana]

I suffer from BPD and I have been so wired and scared since my mother’s health deteriorated. For the most part since March 2022, I’ve been either numb or angry, feeling scared and unsafe. Today was the second time I used this meditation within the past three days and it’s really helping me identify exactly what I am feeling and helping me relax. I still have to find that safe space within myself but this is really helping. Caren, I cannot thank you enough

[@RAMRRR545]

This is absolutely amazing. Thank you 💛

[@TheonlyLarsNelson]

Thank you for not adding polluting sounds to your beautiful Voice. This is perfect!

[@joycebrooks5224]

This was fabulous! Definite mental and physical shifts. Very impactful!

[@pattywelch2803]

This was a wonderful! Love the massaging and laying of hands on different parts of the body. It definitely helped calm my nervous system down . I have saved it and will definitely do it again ❤

[@Solacecrafting]

I've been having dizzy bouts after a couple of stress driven panic attacks, something I'd never experienced until these past couple weeks. This has helped calm my dizziness and the panic that it brings, until my body can return to normal. ❤

[@carenhope]

That sounds really difficult, and I’m so glad this helped you. Thanks for sharing your experience. 🙏🏻

[@Solacecrafting]

​@@carenhope doing much better, and still listening to this regularly. Thank you again.

[@createdbysu]

This was lovely. Thank you. 💗

[@varshabheemaiah8405]

Absolutely wonderful. No nonsense about like, share and subscribe - just pure, light, relaxing meditation! (Which made me wanna subscribe and like genuinely)

[@carenhope]

Why thank you! Glad you found this practice useful. 🙏🏻

[@botailang]

I loved the physical movements incorporated into this meditation, it made it feel so different and stopped my mind from wandering. I feel so good for the first time in months. Thank you! 😊

[@carenhope]

Wow. Thats fantastic! Happy for you. 🙏🏻

[@harru32115]

I always go back to this meditation. Best nervous system reset I've found. Thank you so much for this!

[@carenhope]

I’m really glad this is so useful for you. Thanks for telling me!

[@raek8940]

Thank you! I was able to release both mental and physical..pain/ discomfort/ unease

[@carenhope]

Nice work, you did that!

[@moonlightknitting]

This is the most relaxing meditation I’ve ever done. I feel refreshed and energized. Thank you.

[@carenhope]

That’s wonderful! Thanks for sharing that with me, and I’m glad this meditation was so helpful for you.

[@nadyssb]

I cried during this. Thank you so much.❤️

[@carenhope]

A sweet release. You’re welcome. 🙏🏻

[@premiarun9441]

Thank you so much. It’s really help me.

[@maithilee.21]

Thank you❤ feeling refreshed after doing this

[@mariafrey6190]

This was Sweet! I will be adding this to my 15 min list!Thanks ! ☮️❤😊🙏

[@carenhope]

Enjoy!

[@musiclove4635]

Been under a great deal of stress lately. This meditation helped to bring it down and be manageable. Thank you.

[@carenhope]

Sounds like a nice shift!

[@DhyanaaWithSaumya]

This was incredible. Thank you for creating this :)

[@carenhope]

So nice to hear. Thanks for sharing your experience!

[@derekcowan6292]

This is a great focus meditation! Thank you! ❤

[@carenhope]

You're so welcome!

[@arhaam_val]

Thank you for this meditation.. Very unique! ❤

[@samanthaclark4]

Much gratitude to you for sharing this! ❤️

[@carenhope]

Glad it was helpful. 🙏🏻

[@breyamoi8528]

So relaxing and helpful,thank you

[@carenhope]

You’re welcome.

[@peggymininson4359]

Loved this. Thank you.❤️❤️❤️

[@megancollins7075]

This isn't like any meditation I've ever done. Really enjoyed the gentle movements around the Body and brief pauses in between instructions. Ill be checking out more of your meditations. Thank you!

[@keishasando4559]

This was very helpful! Thank you!

[@carenhope]

You’re welcome!

[@beccamorello4903]

Wow - just what I needed. Thank you!!!

[@user-do8ou5rg7l]

This was truly wonderful! Thankyou!

[@carenhope]

Glad you enjoyed it!

[@MamaRat_Morgs]

That was the most unique and satisfying meditation ever! Thank you!!

[@carenhope]

That's so nice to hear! Glad you enjoyed it. 🙏🏻

[@hannahk.summerville5908]

What a beautiful practice❤ I really needed this today. Thank you so much🙏🏻 Is there more like this on your channel?

[@carenhope]

So glad to hear that! I have more meditations in a playlist that offer different hand gestures, but this one is unique. 🙏🏻

[@missEvaMarie58]

My nervous system is very stressed. . This did help but I need more. I will do it again and go a little longer. Thank you. You’re voice is very soothing. 🌾

[@carenhope]

Not a problem to stretch out the length of time for this technique. Glad to hear it helped!

[@christinabolander]

Beautiful! Loved the silence too ✨

[@carenhope]

Right on!

[@Manike-ub2nw]

Wow that was amazing. Thank you 😊 💓

[@carenhope]

Lovely! 🙏🏻

[@aliciaschreader1981]

Loved this. I’m certain I’ll return to it.

[@carenhope]

May it continue to help. 🙏🏻

[@premiarun9441]

I really practice this. It was clam to me. Thank you 🙏

[@carenhope]

Nice to hear this was beneficial for you. 🙏🏻

[@annelenknappe1686]

Thank you. I stopped video after 3seconds thinking it would just be another fuzzy meditation that doesn't work for me, but something took me back to the comments, and I'm glad, because I feel markedly better! No distracting muzac? Even better🙏

[@carenhope]

I agree about distracting music! I’m so glad this was helpful for you and that you took a chance on it. 🙏🏻

[@annelenknappe1686]

Thank you. It works so well, where nothing much has🙏

[@JenniferChambers-op7yj]

Thank you, I think I will come back to this a lot.

[@carenhope]

So glad you found this helpful and thanks for your support. ❤️