Today we are going back to basics.
We're gonna slow down,
Turn inward,
And we're just gonna unwind with a good,
Relaxing,
Slow it down meditation.
This is for all those times when it feels like the world or your mind,
It's all just going a million miles an hour.
We're gonna slow it down.
So find any position that feels good and nourishing to your body.
Maybe taking a few big deep breaths,
Moving,
Making any little small adjustments that you may need.
When you're ready,
Just allow your awareness to fall on your breath.
Just noticing the pathway that the breath takes as it moves in and out of your body.
And now begin to feel it all slow down.
Feel your breath in your belly and feel it slow down.
Every breath cycle,
That breath becomes a little bit slower,
A little bit softer.
Feel the beat of your heart.
Just notice as it begins to slow down.
Maybe not right at first,
But with a few more breaths,
You'd be feeling the beat of your heart as it naturally begins to slow down.
Notice the thoughts in your mind.
Feel them begin to slow down,
Feel them begin to slow down,
Almost like a hamster running on the wheel.
Let the hamster get off and the wheel slowly starts.
Just stop turning and spinning.
Let the mind give it a break and allow it to just slow down.
Feel the physical body now and let it slow down.
Everything begins to get slower,
Softer,
More relaxed.
As we now move into a breath technique to help soothe our nervous system and further slow everything down.
We'll exhale all the air out of our lungs and we'll inhale for a count of four,
Three,
Two,
One.
Three,
Two,
One.
Pause for a moment and exhale for seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhaling four,
Three,
Two,
One.
Exhaling seven,
Six,
Five,
Four,
Three,
Two,
One.
Continue with this,
Inhaling for four,
Pausing for a moment,
Exhaling for seven.
If you need to adjust the count a little bit,
That's okay.
But just make sure the exhale is longer than the inhale.
With every breath cycle on that exhale,
Let everything continue to slow down.
Maybe it's just one percent slower.
Then another breath cycle and everything becomes one percent slower still.
Every single breath cycle as if you're walking down a staircase,
Each breath out slower,
Slower,
And slower.
Slower in your body,
Your breath,
Your thoughts,
Even your heartbeat.
It just becomes easier,
Softer,
And slower.
If the mind wanders away,
That's okay.
It'll do that.
Just recognize you've wandered,
Bring it back.
Inhaling for four,
Exhaling for seven.
Taking one last round of this breath,
Releasing the count when you're done.
Letting everything be effortless,
Smooth,
And still.
Taking a few final moments here,
Just noticing your own existence.
How are you feeling?
How does your body feel?
What's happening in your mind?
What about your heartbeat?
How is it feeling right now?
You can stay here if you'd like,
But this is where I will leave you with my guidance.
Hopefully everything happening around you,
It's all a little bit slower now.
Thank you for joining me.
