Free Guided Meditation for Nervous System Calm
A science-meets-spirit practice to soften tension, steady breath, and reconnect with your inner healer… anytime, anywhere.
Created by Dr. Nnenna Ndika — Holistic Clinical Psychologist & Doctor of Integrative Medicine (BOIM).
What you’ll receive (short list):
- under 10-minute MP3: “Return to Calm”
- 1-page PDF: “How to Use This Practice in Daily Life”
- 3 follow-up micro-practices by email
Micro-Practice:
60-Second Reset: Inhale 4, pause 2, exhale 6 — repeat five times. Ask: Where can I release effort by 5%?
Benefit:
- Regulate in minutes: downshift stress and invite calm.
- Gentle, guided breath + body awareness (no prior experience needed).
- Designed for real life: busy days, hard moments, quiet mornings.
- Includes a 1-page mini-guide to make it stick.
Download Your Free Meditation
A science-meets-spirit reset to calm your nervous system and reconnect with your inner healer.
By requesting this meditation, you’ll also receive gentle, value-first emails from Silent Medicine. Unsubscribe anytime. See our Privacy Policy.
Educational only; not a substitute for medical or psychological care. This practice is gentle, but not a medical intervention. If you feel overwhelmed at any time, pause, breathe, and return when you’re ready. Consult your clinician for personalized care.
Reflection:
What changes in me when I give my body 60 seconds of full attention?
Privacy and Email:
By requesting this meditation, you’ll also receive gentle, value-first emails from Silent Medicine. Unsubscribe anytime. See our Privacy Policy for details.
Clinical services are provided within my scope as a licensed clinical psychologist (CA, RI). My Doctor of Integrative Medicine credential is a doctoral degree with board certification by the Board of Integrative Medicine (BOIM) and does not represent a medical/physician license. All educational content is for learning only and is not a substitute for professional medical or psychological care.