Slowing down,
A meditation to cultivate a resource.
Learning to slow down,
Be present,
And bring discernment to the moment.
Start by finding comfort,
A posture that allows you to be upright with a sense of strength without feeling rigid,
And close your eyes if you're comfortable or just finding a soft downward gaze.
Closing the eyes is often recommended simply because it can reduce distraction and it's not necessary.
Remember this is your practice,
Find your comfort.
And now take a few deep breaths to transition into the practice and feel the body taking in a deep breath,
Expanding the chest,
Filling the lungs,
And then letting the exhale be slow and extended,
Maybe a little longer than the in-breath.
This can activate a central nervous system reflex of relaxation.
Maybe notice how the body lets go on the exhale,
A kind of release.
And now take a few deep breaths on your own,
Staying present and being with the sensations of the body,
Experiencing deep breathing.
And now relax with the natural rhythm of the breath,
Noticing and appreciating the body breathing.
There's nothing to control.
See if you can just realize the natural ease and rhythm of the body breathing.
The breath is a common focus in meditation because it's always present.
There's nothing to do and nothing to control.
It's simply present,
Innate,
And vital.
Noticing this in-breath and this out-breath,
Feeling the body breathing,
The subtle movements,
The expansion of the chest and belly,
The release and relaxation on the out-breath.
And now sit for a few moments on your own with a focused attention on the natural rhythm of the breath.
Thoughts will appear at random.
It is what the mind does.
Just notice when you've been captured by thoughts and gently return your attention back to the breath.
The mind does not stop thinking.
With a commitment to practice,
You can slow and quiet thoughts and even have more intentional thoughts,
But you cannot stop thinking.
It is what the mind does.
That would be like asking the eyes not to see or the ears not to hear.
We cannot stop the mind from thinking.
We can develop more capacity for presence,
Agency,
And choice in our thinking.
Take a few minutes to just be with the natural rhythm of the breath and allow thoughts to come and go without judgment or analysis.
Just keep bringing your attention back to the breath.
And now check in with your body.
How is your felt experience of the body in this moment?
Take a brief scan from head to toe.
You might feel very relaxed and comfortable.
Maybe you notice some areas of tension,
Maybe even some discomfort.
If there are in pleasant sensations,
See if you can bring just a little more ease and relaxation to it.
Maybe a little more slack in the jaw,
Letting go of any held tension in the shoulders.
Lighten any tension that you might feel in your chest,
Letting the belly be soft.
Just noticing if there are any areas where you can let go and just bring a little more ease.
Maybe even take a moment to appreciate the miraculous nature of your body,
All that it does in an effort to sustain your life.
Allow yourself to just be present without judgment,
Without analysis in this moment,
Just as you are with a felt sense of being in and with your body.
Allowing thoughts to rise and pass away like clouds in the sky,
Bringing your attention to just being in the moment as you are,
Without any attachment to your emotions or thoughts.
Essentially,
Just as you are in this moment,
Releasing any unwanted tension,
Habitual thoughts or emotional attachments.
Nothing to do,
Nowhere to go,
Simply aware.
Directing your full attention to the experience of this moment,
Allowing the mind and body to slow down.
Remembering that you don't have to be caught up in emotional reactions,
You don't have to be lost in thought.
You can be simply aware.
As we close this practice,
I will ring a bell.
See if you can just follow the sound to its end with a focused attention to just listening,
And as the sound ends,
Take your time to transition out of practice at your own pace and comfort.
Knowing that you can recall this moment and slow down at any time.
Slowing down can be a skillful means to be mindful in the moment.
The ability to slow down and become more present is a resource.
It can bring discernment to the choices we make and allow for more beneficial outcomes for ourselves and others.
Being mindful affects everything you do and everyone you know.
Thank you for practicing and thank you for practicing with me.
