In this meditation,
We'll discover the power of the breath to slow down time.
This simple practice can help us shift our relationship with time,
To see how we can,
At any and every moment,
Lengthen time so that we can be more present and attuned to all that is around us.
So taking some time to find your way into a comfortable seated position,
Perhaps finding a chair,
Feet flat on the ground in front of you,
Sitting nice and tall,
Or perhaps sitting on the floor cross-legged.
Either way,
Spine reaches towards the sky,
Head gently falling on your shoulders,
Resting there.
Hands resting in your lap,
Closing your eyes,
Just settling into the space and noticing your breath now,
Perhaps for the first time today.
Relaxing all muscles of your body,
The shoulders falling away from the ears,
Down the spine,
Your hips and seat bottoms being pulled gently by gravity downwards,
Arms and legs relaxed.
Our minds are fickle and often a flutter taking us to places and spaces outside of the present moment,
And often times with our busy lives,
It's so hard to literally catch our breath.
So with a short breath practice,
We can manipulate our experience of time,
Bringing ourselves back into the now rather than living in the past or the future,
Slowing down to now.
So taking a deep breath here and exhaling through the mouth.
Another deep inhale and exhale.
Once more,
Deep inhale and exhale.
So we can use the breath in a way that actually realigns and actively syncs our brain with our body,
Physically sinking us back into our skin and the physical space that our bodies take up in that space.
Time escapes us when we give in to letting our mind trail off.
So noticing where your mind might be wanting to take you in this moment,
Simply watching what is coming up,
How it's flowing across that screen in your mind,
And stepping back as though observing in front of you,
Just watching that float by.
To slow down time means finding our way to be in the now,
In the stillness,
Or maybe in some cases discomfort or restlessness of our body now.
In the observation,
Not the attachment of thought now.
Instead in the steady rhythm of our breath now.
In the pulse of our heart now.
So taking a bit of time here to find that rhythm of your breath.
Easy in and easy out.
Taking some deep breaths together here,
We'll inhale for 5,
4,
3,
2,
1.
And exhale for 5,
4,
3,
2,
1.
Releasing for 5,
4,
3,
2,
1.
And pausing at the top,
Pausing in the moment between the breaths.
2,
1.
Releasing for 5,
4,
3,
2,
1.
And then pausing at the bottom for 5,
4,
3,
2,
1.
Last time together for 5.
And pausing at the top for 5,
1.
Pausing and exhaling for 5,
4,
3,
2,
1.
And pausing again for 5,
4,
3,
2,
1.
And allowing yourself to fall into a natural rhythmic flow,
Easy in and easy out.
Tuning inward as you continue softening.
In this moment acknowledging what's popping up for you.
What's presenting itself now?
What is your present state now?
Can you sit with it for a moment in its discomfort or confusion or unrest or peace?
Whatever it is,
Can you sit with it?
Recognizing where it's showing up in your body.
And taking some time now to breathe into this space.
Starting to pay attention to how it feels as the breath moves and circulates in this space.
The breath is like a litmus test.
It's our guide telling us about the condition and quality of our present state.
So tuning in further,
What does it sound like?
Is it loud or like a whisper?
Is it bass and booming or is it whistle-like?
How does it look?
Is it cloudy or wispy?
Dark or light?
How does it smell?
Is it fruity,
Woody,
Sweet,
Pungent or minty?
How does it feel?
Maybe soft or hard?
Dense or airy?
And what is the speed of it?
Fast or slow?
Choppy or flowing?
And how does it taste?
Is it crisp and cool or is it thick and warm?
Allowing yourself to soften deeper into your body with each breath.
To inhale and expand,
To exhale and soften into that gentle awareness of the sensations of what's showing up.
In this stillness and peace,
Finding yourself in a state of peace from mind.
How good does that connection to your body,
To your breath feel?
How good does it feel to communicate in this way?
To listen in this way?
Slowly and with kindness,
Start deepening the breath.
Deeply breathing in down to the depths of your belly,
Expanding the abdomen,
Chest,
Rib cage,
Holding at the top.
And then deeply breathing out,
Reversing the flow out from the chest,
Releasing all air from the lungs,
Out from the belly,
Navel to spine and holding at the bottom.
Continuing this for a few more breaths,
Finding your own peace and rhythm.
Now gently awakening your fingers and toes,
Gently rolling out your shoulders and your head.
In a moment,
We'll open our eyes to return back to our daily routines,
But in this moment,
Sitting with the stillness and slowness you've cultivated.
How can you carry this into every moment of your day today?
Can you cultivate the same feeling by closing your eyes and taking a few breaths when you need to slow down?
How good would it feel to know that at any moment's call,
You can return to this space and peace from your mind?
You have the power to do that.
In fact,
This peaceful state is the body's most natural state.
It's just that in our busy world,
We've forgotten how to access it.
So here is your remembering.
You always have access.
Using the tool of your breath as a conduit to it,
Taking a moment here,
Thanking your breath for showing up and bringing you back to yourself.
What a gift.
When you feel called,
Fluttering open those eyes,
And if you'd like to revel in this moment a little while longer,
Take your time.
And when it is your time,
Gently rising out.
Have a beautiful day.
