Guided Relaxation Sessions

This is what 20 minutes of targeted muscle relaxation can do to your vagus nerve: Most people think nervous system regulation takes months of practice or a complete lifestyle overhaul. Sometimes, it doesn’t. A new randomised controlled trial looked at a single session of Jacobson’s Progressive Muscle Relaxation and measured what happened in the autonomic nervous system in real time. (PMID 41501232) After one guided session, participants showed a clear shift toward parasympathetic dominance. Heart rates dropped. Perceived stress eased. RMSSD and pNN50 increased. In other words, your vagus nerve can respond quickly and measurably. The simplicity of this intervention is what makes it so incredible. All it takes is a slow, deliberate muscle contraction and release, done lying down, eyes closed. This is nervous system medicine in its simplest form. If you’re curious, try a 15-20 minute guided progressive muscle relaxation in the evening, two to three times a week. Notice how quickly your body settles, along with changes in sleep quality and mental clarity. A great place to start is by searching “Jacobson Muscle Relaxation” practices before bed. Progressive muscle relaxation is structured, low-risk, measurable, and now supported by clear autonomic data. It belongs in the clinical conversation for insomnia, stress overload, and persistent sympathetic dominance. Follow me at Dr Tamsin Lewis for practical, evidence-based insights that help you bioharmonise physical health and emotional resilience.

What to Expect Inside My 1:1 Sessions (Why they last 90 minutes — and how they’re different from traditional therapy) Every session inside Priceless Peace Mentorship is designed to hold you — fully. Mentally, emotionally, somatically, and energetically. Here’s how each 90-minute session unfolds: 1️⃣ We begin with presence. Each session opens with a gentle check-in to bring you into the moment: 〰️ How are you feeling right now? 〰️ What’s been coming up since we last spoke? 〰️ What’s alive in your body, mind, or heart? 2️⃣ We work with your personalized workbook. The program is structured into 6 key phases, each supporting a deeper level of nervous system regulation, self-trust, and embodied peace. During this portion, we move through: 〰️ Reflective cognitive exercises 〰️ Thoughtful input and guidance from me 〰️ Space for personal insight, clarity, and integration This work is rooted in awareness, not performance — and always respects your pace. 3️⃣ We shift into embodied practice. Around 30–40 minutes in, we move from the mind into the body — where real transformation happens. Depending on the session and your current needs, we may explore: 〰️ Somatic and energetic release work 〰️ Meditation or breathwork 〰️ Guided visualizations 〰️ Gentle rituals 〰️ Subconscious reprogramming techniques ❗ This is where you begin to feel change — not just understand it. This is a big difference to traditional therapy 4️⃣ You leave with tools for integration. After each session, you’ll receive a recording of the practice so you can return to it anytime. Repetition is essential for nervous system rewiring and embodied change. We’ll also set a clear intention or action step for the week ahead — giving you a simple, supportive focus between sessions. ❓ Why This Is Different From Traditional Therapy While therapy often focuses on past experiences and clinical diagnoses, this work is: ✅ Forward-focused: We acknowledge your past, but orient toward where you're going. ✅ Body-based: We go beyond talking to include somatic tools that help regulate and rewire. ✅ Rooted in nervous system awareness: You learn to understand and support your internal state, not override it. This is why sessions last 90 minutes — because healing, reconnection, and embodiment take time, presence, and care. If you're craving a different kind of support — one that honors your wholeness and your nervous system — I’d love to connect. Send me a DM with "embodiment" and I'll be in touch.

🌱 Managing Anxiety with Proven Relaxation Techniques Feeling anxious or overwhelmed? As someone passionate about psychology—and currently studying it—I understand how challenging it can be to simply "relax" when anxiety takes hold. That's why I'm sharing this comprehensive PDF on relaxation skills, which blends evidence-based strategies from Cognitive Behavioral Therapy (CBT) with practical everyday approaches. ✨ What's inside? 📌 Step-by-step guides to progressive muscle relaxation, diaphragmatic breathing, and mindfulness meditation 📌 Tips on integrating relaxation practices with CBT for long-term anxiety management 📌 Approaches to self-care, mastering pleasurable activities, and balancing daily responsibilities 📌 Guidance on creating your personalized relaxation plan Whether you're a student, a mental health professional, or just someone wanting to improve your well-being, these techniques are designed to be effective and accessible. They aren't a magic cure, but with regular practice, they can help lower tension, calm your mind, and empower you to face life's challenges more confidently. 📌 Feel free to download, read, and share with anyone who might find it helpful. Let's support each other's journey towards better mental health! Original Source: https://umich.edu/

🌙 World Sleep Day: What To Do If You Wake Up at 3am It’s very common to wake up in the middle of the night — often around 3am. Research suggests that around 30% of us experience this occasionally, waking one or two nights a week. About 10% wake three or four nights per week. The real challenge isn’t waking up. The challenge is trying to fall back asleep. You’re lying there thinking: “If I don’t fall back asleep, I’ll be exhausted tomorrow.” “I won’t be productive.” “I won’t be able to concentrate.” Now the pressure builds — and that pressure often prevents the very thing you want: sleep. So what should you do? Hand the problem over to something else. If I wake at 3am — especially before a training day — I don’t lie there trying to force sleep. I simply put on my headphones, switch my phone to flight mode, and listen to a guided sleep meditation. It takes the pressure off. You don’t have to think your way back to sleep. You don’t have to breathe your way back to sleep. You don’t have to force meditation. You simply listen and follow the guidance. The audio gently guides you back into relaxation and sleep. Thousands of people are now using these guided audios to help them: • Fall asleep easier • Return to sleep after waking in the night • Improve overall sleep quality You can find them free on YouTube, Spotify, and on the Buteyko Clinic International Sleep Hub. https://lnkd.in/dF_D2xRu If you wake up at 3am tonight, remember: Don’t fight it. Don’t pressure yourself. Just hand the problem over — and let sleep come back naturally. #WorldSleepDay #SleepHealth #BetterSleep #Buteyko #SleepGuide #GuidedAudio #Meditation

Would you believe that the top download on my podcast, Reviving Vet Med, is a meditation!? 🧘♀️ It's truly heartwarming to see how much our veterinary community values taking moments to pause, recharge, and practice self-care. Since becoming a meditation teacher in 2016, I have witnessed firsthand the incredible benefits of meditation for mental health and wellbeing. Meditation helps reduce stress, improve focus, enhance emotional resilience, and promote a sense of inner peace. These benefits are especially crucial for those of us in the demanding and often stressful veterinary profession. With that in mind, I'm delighted to announce that my meditations, specifically crafted for veterinary professionals, are now available on Insight Timer. Whether you're looking to rest and reset after a long workday, practice self-compassion, experience the deep relaxation of yoga nidra, or cultivate a sense of gratitude, there's a meditation tailored just for you. Here are the guided meditations you can now listen to on Insight Timer: 🔹 13 MIN - Meditation to Rest and Reset After a Long Work Day 🔹 16 MIN - Self-Compassion Meditation for Veterinary Professionals 🔹 19 MIN - Yoga Nidra for Veterinary Professionals 🔹 25 MIN - Gratitude Meditation for Veterinary Professionals I created these meditations with the unique challenges of our profession in mind. My hope is that they provide you with the relaxation, mindfulness, and emotional support you deserve. It means the world to me that these resources are being used and valued by our community. Listen now on Insight Timer: https://lnkd.in/gBS_rUXX And if you have suggestions for future meditations (topics, length, genre), please share them in the comments below or send me a message! #VeterinaryWellness #Mindfulness #Meditation #RevivingVetMed #InsightTimer #SelfCare #VeterinaryProfessionals #MentalHealthMatters #MindfulMonday #MondayMotivation