Welcome to this somatic slowing down meditation.
This is a meditation that combines different principles of somatic experiencing to help you get familiar with slowing down and resting.
I would like to start by inviting you to find a comfortable position,
Whether seated in a chair,
Lying down or even standing.
Allow your body to settle.
This is your time to rest and recharge,
Even if just for a few minutes.
There is nowhere to be and nothing to do right now but listen to your body.
Begin by bringing your attention to the surface beneath you.
Feel the support of the chair,
The floor or whatever is holding you up.
Notice how it supports your weight fully.
Take a moment to let your body soften into that support.
Feel your feet on the ground.
Can you notice the sensation of your toes,
The arches of your feet and your heels connecting with the earth?
Gently shift your focus to your breath.
No need to change it,
Just notice it.
Where do you feel your breath?
Your nose,
Your chest or your belly?
Place one hand over your lower belly if that feels comforting to you.
You notice how your breath naturally moves your hand as your belly rises and falls.
Let your breath remind you that you are here,
Safe and alive.
Now let's gently explore the sensations in your body.
Start by scanning from the top of your head to the tips of your toes.
Slowly move your attention downward,
Noticing any areas that feel tight,
Heavy or even numb.
There is no need to fix or change anything,
Just observe your sensations with curiosity and kindness as if you were listening to an old friend.
Also notice places that feel warm,
Open or relaxed.
Pause wherever you notice tension.
Can you imagine sending your breath to that place?
As you exhale,
Allow the tension to soften,
Even just a little.
If you come across a sensation that feels good,
Perhaps a sense of warmth,
Lightness or calm,
Let yourself linger there.
Take a moment to savour it,
Like sunlight on your skin.
Gently lift your gaze or look around the space you are in.
Notice the colours,
Shapes and textures that catch your attention.
Let your eyes land on something pleasant or neutral.
Perhaps a soft colour,
A piece of furniture or something in nature.
Allow your body to respond naturally to what you see.
Maybe your breath changes,
Maybe your body softens.
Let yourself feel grounded and connected to the present moment.
If it feels safe,
Close your eyes again or soften your gaze and return your attention inward.
Notice how it feels to be in this moment,
Supported by the ground,
Held by the present.
I'd like to invite you to imagine a gentle wave of relaxation flowing through your body.
With each inhale,
Feel yourself gathering energy.
With each exhale,
Let go.
Picture your nervous system like a tree with roots stretching deep into the earth.
As you breathe,
Feel yourself drawing in nourishment from the earth,
Steady and strong.
Let the energy fill you,
Grounding and replenishing you.
This is your time to rest,
To simply be.
There is no need to rush,
Just enjoy the stillness and the ease in your body.
Slowly bring your attention back to your surroundings.
Wiggle your fingers and toes,
Feeling the aliveness in your body.
If your eyes were closed,
Gently open them.
Take one more deep breath,
Breathing in energy and clarity.
Exhale fully,
Releasing any lingering tension.
Thank yourself for taking this time to pause,
To slow down and to honor your mind and body.
Carry this sense of ease with you as you move through the rest of your day.
Keep in mind that you are allowed to rest and to slow down.
I wish you a beautiful day.
