Meditation to Promote the Parasympathetic Nervous System

This meditation has the ability to relax your nervous system into parasympathetic function, but before you get there it is possible you will experience tension and difficulty within the mind and body! The difficulty makes this a ‘toning’ meditation, which will help you to improve your resistance to stressful situations and experiences by strengthening and increasing your understanding of the sympathetic nervous system (the part that is activated during stress and tension).

Through regular practise (and by maintaining the posture as closely as you can) you will also gain patience and self-control.


The video above guides you through practising this toning meditation for 3 minutes. As your tolerance improves, gradually increase the time to 11 minutes.


  1. Sit in Easy Pose with the lower spine flexed forward, chest out, chin in.
  2. Extend the arms up above the head at a 60-degree angle. Keep the arms perfectly straight and the elbows gently locked. Straighten the fingers and thumbs and press them together; turn the palms up.
  3. Extend the wrists back until there is a 60-degree angle between the back of the hand and the forearm.
  4. Eyes are 1/10th open.
  5. Mentally vibrate Sat Naam on the inhale and again on the exhale.
  6. Deeply inhale in a long, slow breath. Completely exhale in a long, slow breath. Lengthen the breath as much as possible. Take a minute or longer per breath, if available.

To End:

  1. Deeply inhale, completely exhale, and hold the breath out for 60 seconds.

Note: There are lots of helpful tools and resources within this video but sometimes we need additional support to work through our struggles. So if the suggestions within here are not giving you relief or if you are in danger of hurting yourself (or someone else) please reach out to a professional for support.

About Michelle

Hi I’m Michelle Marsh and I am a coach, therapist, Kundalini Yoga teacher and lover of life.

As Mum with ADHD and highly sensitive person who is also a sensation seeker, I understand what it’s like to have your sensitivity running your life instead of aiding it. But I also know from experience that there is light at the end of the tunnel if you are willing to do the work. For myself, I was never afraid of doing the work… I just couldn’t work out WHAT to do! After years of searching, a few burn outs/breakdowns and intense study I became clear on what works and what doesn’t.

But I am not just sharing with you from an experience point of view. I am also teaching from a professional stance as someone who has studied and integrated teachings from biological, psychological and esoteric traditions. These include Creative Therapies, Kundalini Yoga (KRI), Registered Nursing, Clinical Hypnotherapy, Plant Medicine and Natural Living.

I combine my naturally enthusiastic belief in EVERY BODY  with my natural empathic talents to provide you with just the right amount of space and direction so you can go deep and resurface anew.

During the time that I am your coach, I will not leave you hanging between sessions as I am available via email to answer questions and provide support as needed.

If you are unsure whether working with me is right for your unique circumstances, please reach out and I will help you to find clarity. I don’t do sales calls so our chat will be very casual and I will refer you in the right direction if I see that Aromanosis is not right for you at this time.

Michelle Marsh

Registered Counsellor (ACA)

Registered Kundalini Yoga Teacher (KRI)

Bsc (Nursing), Grad Dip Creative Therapies, Kundalini Yoga Teacher Cert, Clinical Hypnotherapy Cert