In today’s fast-paced world, the mind is often racing, driven by the demands of work, family and personal ambitions. Meditation is often seen as a practice to calm the mind, promote inner peace, and connect with deeper aspects of existence. Yet a crucial element that is often overlooked is the condition of the body, and especially the nervous system. Relaxing the nervous system is not just a preparatory step; it is fundamental to unlocking the deeper states of consciousness and tranquility that meditation promises. Drawing insights from my journey and teachings, we will explore why this is so important and how it transforms the meditative experience.
Start with the breath
One of the simplest but most effective tools for relaxing the nervous system is breathwork. Techniques such as deep diaphragmatic breathing or the more structured practice of counting breaths help anchor the mind while calming the body. In my sessions we often start with these exercises to bring the participants into a state of relaxed awareness. There is a big difference between breathing techniques. It is important to use breathing patterns that relax you and do not stress you out.
The breath serves as a bridge, connecting the physiological state of the body with the focus of the mind. By consciously slowing breathing, we send signals to the brain that everything is fine, allowing it to come out of survival mode. This simple practice has profound implications and helps participants feel at home in their own bodies – a crucial first step in any meditation practice.
Creating a safe space
I try to emphasize the importance of creating a sanctuary for meditation – a space that feels safe and comforting. This reflects the body’s need for a safe internal environment. When the nervous system is calm, it signals to the mind that it is safe to let go of hypervigilance. This internal sense of security is the basis for exploring our thoughts and emotions without fear or resistance.
Meditation can then serve as a refuge, a place where we approach our inner landscapes with gentleness and curiosity. In this space we do not try to escape reality, but we try to embrace it fully, starting from a calm and centered place. A meditation master once said, “meditation is feeling at home in your own skin,” it is this feeling of being at home and safe in our own bodies that we want to cultivate by relaxing the nervous system. We need to make our own bodies a safe place to live in, so that we can discover what is in the present moment, if we don’t run away from it.
The nervous system as a gateway to silence
At the heart of our stress responses lies the autonomic nervous system, which includes the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. When stress overwhelms us, the body remains in a heightened state of alert, making it nearly impossible to enter a meditative state. When people say their mind races while meditating, what they really mean is that their nervous system races and can’t relax.
This chronic activation of the sympathetic system makes simple mindfulness exercises very difficult and blocks our ability to access deeper layers of consciousness. Relaxing the nervous system helps activate the parasympathetic system, which activates the ‘relaxation response’ and this is essential for grounding yourself in the present moment in a relaxing way. This physiological shift isn’t just about feeling good; it creates a fertile ground for mindfulness, loving-kindness and ultimately the pure silence of non-dual consciousness.
The power of humming and vagal toning
Modern trauma theory, especially work on the vagus nerve, has shown that certain practices can directly affect the nervous system. Techniques such as humming or singing ‘Om’ resonate deeply, not only metaphorically but also physiologically. These sounds stimulate the vagus nerve and promote a state of relaxation and connection.
Interestingly, this is consistent with ancient practices of using sound and vibration to induce meditative states. When we integrate such techniques, we not only honor these traditions, but we also leverage cutting-edge science to enhance our practice. Singing the powerful sound of OM has long been a way to enter a deep meditative state and clear obstacles.
A progressive journey towards non-dual consciousness
Relaxing the nervous system is more than just a preparatory exercise; it forms the basis for a progressive journey through meditation. It starts with calming the body and mind before moving into mindfulness, loving-kindness and self-exploration. Each stage builds on the previous one and culminates in the realization of non-dual consciousness, where the boundaries between self and other dissolve.
Without a relaxed body, this journey can feel fragmented or even inaccessible. A tense body often harbors hidden resistances that block the flow of energy and consciousness. By addressing this tension early, we create a seamless progression that allows participants to experience the full depth of meditation and embodied experiences.
By connecting to and fully inhabiting a calm and safe body, we solve the problem of spiritual bypassing. We can connect deeply with our body and simultaneously realize the limitless presence of non-dual consciousness. It is this union that allows for the full flowering of our spiritual potential.
Practical exercises for everyday life
Relaxing the nervous system is not limited to the meditation cushion; it is a skill that can be cultivated throughout everyday life. Simple exercises such as mindful breathing during stressful moments, gentle stretching, or even practicing gratitude can help maintain a balanced nervous system. Personally, I love to hum during every car ride, and I usually arrive at my destination feeling blissful and blessed.
In our fast-paced culture, these small but consistent acts of self-care are revolutionary. They remind us that meditation is not an escape from life, but a way to fully embrace it with joy and presence.
Closing thoughts
The journey of meditation is deeply personal and transformative. But without a relaxed nervous system, many of its profound benefits remain out of reach. By starting with the body, we honor the interconnectedness of our physical and mental states, creating a strong foundation for deeper exploration.
In my experience, those who prioritize this foundational step often report not only deeper meditative experiences, but also improvements in their daily well-being. They sleep better, deal with stress more easily and feel more connected to themselves and others.
Relaxation is not just the absence of tension; it is the presence of peace. And from this peace begins the true journey of meditation.
Written by Chad Foreman
Chad Foreman is the founder of The Way of Meditation and has been teaching meditation since 2003, determined to bring authentic meditation practices into the lives of millions of people in the modern world. Chad is a former Buddhist monk who lived in a retreat hut for six years and studied and practiced meditation full-time. He now has over twenty years of experience teaching meditation. Chad likes regularly Meditation retreats on the Sunshine Coast, Australia Online meditation coaching, provides three online programs – The 21 Day Meditation Challenge to gradually guide people from the basic principles of mindfulness and relaxation to profound states of consciousness. Breathwork to help manage stress and go deeper into meditation and The bliss of inner fire This is a Buddhist tantric method to clear energy blockages and connect with the clear light of bliss. You can also get Chad’s free ebook now Insights on the go.
Meditation teacher Chad Foreman