Welcome dear one,
This is a moment of slow down practice here to help you ease a busy mind,
Soften anxiety or gently guide you towards a restful night's sleep.
To begin choose to sit or lay down and place your hand on your belly.
Feel the movement beneath your hand with each breath.
You don't have to force anything,
Simply allow your natural breath to flow.
Take this moment to observe,
To welcome each breath with curiosity.
How does your breath feel?
It may not feel easy to fully allow yourself to slow down.
If your mind feels loud,
Try to meet with it with compassion.
Notice your inner protector,
Whether it shows up as the doer rushing to the next task,
Anxiety or inner critic.
You are perfect as you are in whatever human experience you are living right now,
And you deserve rest.
Once again return to your breath,
Observe how it flows,
And see if you can allow a slightly longer gentle exhale.
Maybe even welcome a soft sigh on the exhale.
With the next breath out,
Invite your body to soften a little more.
Let the shoulders drop,
Release tension from the jaw,
Bring softness to the whole face.
You don't have to hold anything.
Snowing down is an act of kindness and self-love,
Something we don't always believe we deserve.
Let a simple mantra remind you that you are worthy of it.
Place a hand on your heart or wherever it feels most loving.
I will say a few sentences,
And you can repeat them silently or aloud.
I deserve rest.
I allow myself to slow down.
I am worthy of love and kindness.
I deserve rest.
I allow myself to slow down.
I am worthy of love and kindness.
And now one final round,
Fully feeling the truth in these words.
I deserve rest.
I allow myself to slow down.
I am worthy of love and kindness.
Take a moment to notice what is happening within you after these words.
Welcome all of yourself with kindness.
How might you offer yourself even more love at this moment?
Maybe a gentle touch,
Kind words,
A deep breath,
Or a soft stretch.
Offer yourself whatever feels true.
Finding a final minute of inner peace in the waves of inhales and exhales.
Before we slowly close this short meditation,
I invite you to thank yourself for choosing to give yourself the slowness and love you deserve.
May you keep gifting to yourself.
Make sure to end this practice with all the gentleness there is.
I wish you all the best.
