Meditation To Slow Down, Breathe, & Connect With Your Body

This slow-moving meditation includes guided breathing, body connection, and a "check-in" with what is happening inside. This track can be used at any time to press the pause button and connect with your body and anchor in your day. Find a cozy spot, select some InsightTimer ambient sounds if you'd like (by clicking the music notes), and enjoy!

Please note, that this track, nor any other by this author, is intended to be a substitute for professional mental health services.

Transcript

In these few minutes, We're simply going to slow down and anchor in the body. Wherever you are and whatever your day has been like, Whatever your week has been like, Wherever your mind's at, However connected or disconnected you feel from your body, I invite you to be right here, Right now. Sinking into your breath, Not forcing any kind of deep breaths or yoga exhales, But simply noticing. How is your body breathing in and breathing out? How does your body seem to want to breathe in and breathe out? Maybe placing a hand over your heart or abdomen, Being with that breath, Being with your body. Before we continue, I invite you to take a moment just to notice if you're comfortable wherever you're sitting or laying down, Maybe shifting around a little bit, Lengthening your spine or stretching out your arms or legs, Just seeing if there's any other position your body might want to take or any stretch that might feel nice before we settle in. Pausing if you'd like to take more time, Tending to anything that you're noticing. The main thing that we're going to do together in this audio is simply ask, What's happening inside? Just taking these few moments to slow down and notice what's happening inside. If you're comfortable, I invite you to close your eyes. If you'd prefer, You could take out a piece of paper and sketch this out. Different people like to sketch this out in different ways, Whether it's tangibly on paper or in the imagination of their mind, Whatever works best for you. From your head down to your toes, I invite you to be curious about this question, What's happening inside? Noticing, Are there thoughts, Images, Memories, Reflections, Emotions, Reactions, Impulses, Discomfort, Longing? Any sensations in your body, Any pain, Tension, Unsettledness? Maybe instead of any of these things, There's a sense of disconnect, Numbness, Or nothingness. Whatever it is that you're noticing, I invite you to simply be with what it is that you're noticing, Not trying to fix it, Not trying to figure it out, Not trying to run away from it, Simply being present right where you are, As you are. If it feels comfortable, You can bring your knees in and place your arms around your legs, Holding yourself, If that would feel comforting, Or maybe that sounds terrible and you'd prefer to stretch out, Whether that be standing or laying on the ground, Kind of like Shavasana at the end of a yoga class. Or maybe you feel like you need to move while being with your body right now, Not so much moving away, But moving with what's happening inside. Maybe wiggling around or shaking your arms or legs or whole body feels most helpful. Whatever you're noticing and whatever you feel drawn to do or not do in terms of being present with your body, I want to invite you to simply be curious. Again, Rather than trying to find answers or fix anything, Just noticing not only what's happening inside, But as you are present with what's happening inside, What's that like? What are the ways that you like that or don't like that? Maybe there are parts of you that are comfortable, Parts of you that are uncomfortable simultaneously. And if you'd like to spend more time here, You can pause this audio, Spend as long as you would like. Otherwise, Before we close, I want to invite you to think about maybe the rest of your day or the rest of your week, Maybe something that's coming up on the weekend or the following week. Just be curious to consider what would it be like to be in touch with what's happening inside as I move through my days? What would it be like if I noticed what was happening inside and I was present with what was happening inside in this scenario or that scenario? In this setting or on that day or in this place? This might start as a hypothetical wondering, It might not feel safe to really think about that in a concrete way yet. So just being gentle with yourself, Not forcing anything, Respecting and honoring any feedback that you get from your body if something doesn't feel comfortable or feels like too much too quickly. And again, If you'd like more time here, You can press pause. Otherwise, We're going to gently ground, Reentering your day, Can start to move your body with your breath a little bit. Breathing in as you raise your shoulders up, Breathing out as you roll them back and down. Doing this a couple times, Breathing in, Rolling shoulders up, Breathing out, Rolling shoulders back and down. One last time, Breathing in and out, Lengthening your spine, Stretching your back, Stretching your arms and legs, Toes and fingers if that would feel good. And ending now with three mindful breaths in whatever way that feels comfortable and most natural for you. Breathing in, Breathing out. Two more times, Breathing in, Out. Last time, Inhale. Thanks for joining me.