Welcome,
Dear soul,
To the internal rhythm.
This class is to help slow the internal rhythms that have been shaped by ongoing stress.
Through steady pacing and awareness,
The nervous system is guided back into coherence and balance.
In your position where your body is fully supported,
Either lying down or seated,
Take a deep breath in and release it slowly.
There is nothing you need to hold today,
Nothing you need to manage.
Let your eyes close softly,
Or lower your gaze.
Take a slow breath in through the nose,
And a longer breath out through the mouth,
Again breathing in deeply through your nose,
And breathing out,
Letting go.
There is no need to slow yourself down on purpose,
We're simply allowing the inner tempo,
So let your breath find its natural rhythm.
Begin by noticing the pace inside,
Not judging it,
Just sensing it.
Notice the speed of your thoughts,
The rhythm of your breath,
The way sensations move through the body.
Everyone has an inner tempo,
Stress speeds it up,
Safety slows it down,
And right now the body is beginning to sense that it doesn't need to rush.
Bringing awareness to the breath,
Not controlling it,
Just notice with your awareness how long the inhale lasts,
And how long the exhale lasts.
You may notice that the exhale naturally wants to extend,
Allow that,
The body knows which direction leads to balance.
Breathing in,
And breathing out.
Now imagine that inside you there is a gentle rhythm,
Like a slow drumbeat,
Or the waves meeting on the shore,
Not loud,
Not demanding,
Steady.
This rhythm exists beneath thought,
It exists beneath emotion.
It has always been there.
As you breathe,
Allow your awareness to settle into this rhythm.
Thoughts don't need to stop,
They can simply slow enough to match the pace of the body.
Silently say inwardly,
I don't need to hurry,
That's right,
You don't need to hurry.
Let that message soften the system.
Now notice the space between things.
Notice the pause after the inhale,
The stillness after the exhale,
The moment between one thought and the next.
These pauses are not empty,
They are regulating,
They give the nervous system time to recalibrate.
Rest your awareness in these spaces,
Nothing to do here,
Nothing to fill,
Just allowing.
As the inner tempo slows,
You may notice the body responding,
The heart steadies,
Muscles release their grip,
The face softens,
This is not collapse,
This is coherence.
Your system is learning that it can move more slowly and still be safe.
Allow awareness to move through your body now,
Beginning at your head,
Let your awareness move down through the neck and shoulders,
Noticing if any part of you still feels like it needs to rush.
If you find one,
You don't need to change it.
Just let it feel the slower rhythm around it,
Often it will follow,
Breathing in and breathing out,
Silently,
Inwardly repeat,
My nervous system responds to steady rhythm.
That's right,
Your nervous system responds to steady rhythm.
Let that land gently,
Now imagine carrying this regulated tempo into your day,
Moving at a pace that feels sustainable,
Responding without urgency,
Pausing without guilt.
The body remembers what this feels like,
You are not learning something new,
You are returning to balance,
Rest here for several breaths,
Nothing to adjust,
Nothing to monitor,
Just being in the rhythm,
Breathing in and breathing out,
And when you're ready,
Begin to bring your awareness back into the room,
The surface beneath you,
Perhaps the sounds around you,
A small movement in the hands,
In the feet,
Slowly opening your eyes softly,
Gently,
Carry this inner tempo with you,
A rhythm you can return to,
Whenever life begins to speed up,
Come back,
Back to the rhythm and return to you,
Blessings on your journey dear soul,
Namaste.
