Number 6,
Slowing Down.
Begin by finding a comfortable posture and by bringing your awareness to the breath.
Take a few moments to let yourself arrive and allow the breath to draw you gently into internal awareness.
Allow the gaze to soften,
The eyes to close.
You've arrived.
Focus on the feeling of welcoming and take five slow breaths here.
As you do so,
Notice if the activity of your day is still buzzing around inside the mind.
What thoughts,
Images,
Memories,
Feelings,
Sensations and emotions have followed you into your practice?
Perhaps there is a whirl of activity and the mind is still chewing over your day as you begin your practice.
Try to observe the world neutrally and welcome it by allowing it to be just as it is.
Know that it will settle in its own time.
Offer your breath an invitation to slow down and take five easeful breaths here.
Now,
Bring the same invitation to the body.
Slow down.
Take five breaths as the energy of slow circulates gradually through every bone,
Every muscle,
Every artery,
Every cell.
On the inhale,
Silently say slow.
On the exhale,
Down.
Next,
Take the focus of your awareness to mind and offer it the same invitation to slow down.
Allow the breath to bring calm,
Peacefulness and tranquility back to the mind.
But don't force it.
Everything has a rhythm.
Everything has its own natural pace.
Your intention is clear.
Slow down.
The mind will follow.
As you wait and observe,
You might notice the mind renewing its activity.
So just offer the compassionate,
Gentle invitation again.
Slow down and take five more breaths here.
As we bring this practice to a close,
Contemplate how the energy of slow can be welcomed into the rest of your day and into daily life.
And in your very own time,
We begin the return to wakefulness.
And when you are ready,
Allow the eyes to open.
That was number six,
Slowing down.
Thank yourself for finding time for this practice.
And don't forget to record your reflections in your mindfulness journal.
