Advertise on podcast: The 28-Day Nervous System Reset

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The 28-Day Nervous System Reset is a guided meditation series designed to help you better understand your nervous system, recognize your emotional states, and practice moving toward greater calm, awareness, and choice. Created and hosted by Glenn Ostlund, MA, MS, LAC, a licensed therapist in Arizona, the series combines mindfulness, nervous system education, ACT-informed practices, polyvagal concepts, guided imagery, and binaural audio. Across 28 days, the podcast tells the story of the nervous system from its earliest evolutionary beginnings to the extraordinarily complex human experience of thought, emotion, relationship, memory, and self-awareness. Each episode offers a short reflection or meditation designed to help you notice what is happening inside you without immediately judging, fixing, or fighting it. The goal is not to eliminate difficult emotions. Fear, anger, grief, shutdown, anxiety, and stress are all part of a nervous system trying to protect and adapt. The practice is learning to recognize those states, create a little more space around them, and strengthen the pathways that support regulation, curiosity, connection, and intentional choice. Most episodes feature binaural audio, so headphones or earbuds are recommended for the full experience. After completing the 28-day series, listeners can continue with a curated collection of bonus meditations focused on topics such as anxiety, anger, grief, self-criticism, attachment, sleep, trauma, overthinking, emotional regulation, and nervous system safety. You do not need to force yourself to feel calm. You can practice finding your way back to it. One day, one breath, and one small choice at a time. This podcast is intended for educational and wellness purposes and is not a substitute for psychotherapy, medical care, psychiatric care, or emergency services.

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Check latest episodes from The 28-Day Nervous System Reset podcast

Bonus Meditation - A Tale of Two Dows

2026/09/21

In A Tale of Two Dows, Glenn responds to a message from his father through a story about family, Taoism, a childhood cactus patch, and what he has learned about the nervous system since launching the 28-Day Nervous System Reset. It’s an invitation to notice thoughts, feelings, and inherited patterns with a little more curiosity—and perhaps discover a little more choice in what happens next. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - Enjoying a Moment of Bliss on the Beach

2026/09/20

Inspired by a listener’s email, this guided meditation explores what happens when we allow ourselves to fully receive a moment of peace, pleasure, and safety. Settle into the feeling of a blissful day at the beach and practice teaching your nervous system that this moment is safe to enjoy. Headphones are required for the full binaural effect. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - Stop Losing Yourself in Love: A Nervous System Meditation for Anxious Attachment

2026/09/16

Love can become frightening when connection starts to feel tied to urgency, reassurance, or losing contact with yourself. This guided meditation explores anxious attachment through the nervous system, helping you recognize Red Zone activation, return toward Blue Zone safety, and practice staying connected to your own values while loving someone else. Headphones are required for the full binaural effect. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - A Polyvagal Roadmap of Emotions Meditation for Integrating Grief

2026/09/02

Grief can move through the nervous system in many forms: tears, agitation, numbness, longing, exhaustion, and moments of unexpected connection. This guided binaural meditation uses the Polyvagal Roadmap of Emotions to help you make room for grief without demanding that it disappear. Headphones are required for the full binaural effect. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - The Truth about Venting (aka "expressing without expressing")

2026/08/10

Does expressing anger always help—or can repeatedly rehearsing it sometimes keep the nervous system activated? This guided meditation explores the difference between awareness, healthy expression, rumination, and emotional escalation while practicing ways to acknowledge anger without feeding the fire. ★ Support this podcast on Patreon ★

Bonus Meditation - Thunder Storms and Ocean Waves for Deep Sleep (2Hz Delta)

2026/07/28

Settle into a continuous soundscape of distant thunderstorms, rolling ocean waves, and delta binaural audio designed for deep relaxation and sleep. There is nothing to learn or accomplish here—just give your body permission to become still and let the sounds carry you toward rest. Headphones are required for the full binaural effect. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - Cats Purring, Children Giggling, Thunder Thundering, Water Running (120Hz Theta)

2026/06/12

Some sounds naturally invite the nervous system to soften. This immersive binaural sound meditation surrounds you with gentle auditory cues associated with comfort, connection, play, and safety, creating space to rest without needing to analyze or accomplish anything. ★ Support this podcast on Patreon ★

Bonus Meditation - A 15-Min Guide to Quieting the Hyper Self-Critical Voice

2026/06/03

In this 15-minute guided meditation, you’ll learn how to step out of the grip of harsh inner criticism and reconnect with a steadier, more grounded awareness. Blending insights from Acceptance and Commitment Therapy (ACT) and Polyvagal Theory, this practice helps you create space from self-critical thoughts, regulate your nervous system, and choose how you want to show up—without needing the voice to disappear first. A gentle reset for moments when your mind turns against you. Headphones are required for the full binaural effect. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - Please Help Me Manage My Anger

2026/05/22

Anger is not automatically a problem; it is information from a nervous system preparing for action. This guided meditation helps you notice the body sensations, thoughts, and impulses that accompany anger while practicing ways to create enough space to choose how you want to respond. ★ Support this podcast on Patreon ★

Bonus Meditation - Rewiring the Mountain: A Meditation on Changing Your Inner Pathways

2026/04/24

Change rarely happens in one dramatic moment. Like creating a new trail across a mountain, repeated thoughts, behaviors, and regulated experiences gradually make some pathways easier to travel. This meditation explores neuroplasticity, repetition, and the small choices that help create lasting change. ★ Support this podcast on Patreon ★

Bonus Meditation - How to Train Your Firebreathing Dragon, Part 2

2026/03/02

In this guided meditation, Glenn explores rage as a fire-breathing dragon guarding hidden treasure. Rather than eliminating anger or judgment, you’ll strengthen the “muscle” of awareness—learning to notice, slow down, and choose your response. Through binaural sound and an embodied emotional scan—from shame and fear to courage, love, and peace—you’ll practice training the rider and calming the elephant, transforming reactive energy into grounded power, integration, and self-directed change. Inside this Dojo of Sound, carefully layered binaural beats gently guide your brain toward calmer alpha and theta states. As two slightly different tones meet in your ears, your nervous system begins to settle, supporting focus, emotional regulation, and reduced stress. With consistent practice, this rhythmic entrainment can help your body rehearse safety—strengthening your capacity to remain steady, responsive, and clear even when the dragon stirs. If you are interested in working with Glenn professionally, you can contact him here through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - How to Train your Firebreathing Dragon, Part 1

2026/03/01

Bonus Meditation - Maybe Nothing Is Wrong With You: A Meditation for the Overthinking Mind

2026/02/25

What if some of the thoughts, feelings, and reactions you judge most harshly are actually your nervous system trying to protect you? This guided meditation invites you to replace self-judgment with curiosity and begin relating to yourself as a living, adaptive system rather than a problem that needs to be fixed. ★ Support this podcast on Patreon ★

Bonus Meditation - Where can I find the safety that is around me and supporting me right now?

2026/02/20

When the nervous system senses danger, attention naturally narrows toward threat. This meditation gently practices widening awareness to notice the signs of safety, support, stability, and connection that may already be present around you. Headphones are required for the full binaural effect. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★

Bonus Meditation - Where Do Thoughts Come From?

2026/01/31

Thoughts seem to appear from nowhere, yet the mind is constantly combining memory, sensation, prediction, emotion, and habit into the stream of consciousness we experience as “thinking.” This guided binaural meditation explores where thoughts may come from and invites you to notice them with curiosity rather than automatically identifying with or obeying them. Headphones are required for the full binaural effect. You can contact Glenn through his Psychology Today profile. ★ Support this podcast on Patreon ★