We'll start this practice by finding a comfortable position.
You may sit up or lay down,
And when you feel ready,
Gently closing down the eyes,
And just taking a moment to notice your body.
How are you feeling in this moment?
There may be tension in the body,
Resistance,
Or you may feel relief.
There's no right or wrong,
You're just noticing.
How have you arrived in this moment?
We're going to practice slowing down throughout the next few minutes together.
The outside world,
The external noise,
It's all still there.
But for this moment,
We're pressing pause,
Giving ourself this opportunity to rest.
To begin this practice,
We're going to breathe in through our nose for three seconds,
And breathe out through the nose or the mouth,
Depending what is comfortable for you,
For five seconds.
I will count you through,
And together,
We can begin.
Breathing in,
Three,
Two,
One.
Breathing out,
Five,
Four,
Three,
Two,
One.
Breathing in,
Three,
Two,
One.
Breathing out,
Five,
Four,
Three,
Two,
One.
Breathing in,
Three,
Two,
One.
Breathing out,
Five,
Four,
Three,
Two,
One.
Breathing in,
Three,
Two,
One.
Breathing out,
Five,
Four,
Three,
Two,
One.
Breathing in,
Three,
Two,
One.
Breathing out,
Five,
Four,
Three,
Two,
One.
Breathing in,
Two,
One.
Breathing out,
Two,
One.
Breathing in,
Two,
One.
Breathing out,
Two,
One.
Now,
Continuing this on your own for a few moments.
Breathing in for three,
Slowly breathing out.
Can you allow yourself to make the out-breath as long as possible?
Every breath out,
A little longer than the one before it.
And as you slow down your out-breath,
Can you give your body permission to soften as the breath falls away?
Breathing in,
Slowly,
Slowly out.
It's okay if the mind distracts you,
If you get lost in thought.
You don't have to stop your mind.
You're just simply coming back to your breath.
Noticing that just as your breath comes and goes,
So do your thoughts.
Nothing to control.
You're just breathing in and breathing slowly out,
As slow as you can.
Allowing the jaw to relax.
The shoulders to drop.
The chest and stomach to relax.
The hips and the legs to softly melt down to the surface you're resting on.
Continuing to slow down your breath out.
Each out-breath a little longer,
If it feels right to do so.
Together,
We are going to deepen our practice now,
By adding a pause in between our breaths.
So together,
We're breathing in for 3,
2,
1.
Breathing out for 5,
4,
3,
2,
1.
And pausing at the bottom,
No breath.
Breathing back in for 3,
2,
1.
Breathing out for 5,
4,
3,
2,
1.
Pause at the bottom,
Sinking down into the pool.
Breathing back in for 3,
2,
1.
Breathing out for 5,
4,
3,
2,
1.
Pause,
No breath.
Just softening down into this space.
Breathing in for 3,
2,
1.
Breathing out for 5,
4,
3,
2,
1.
Pause with no breath.
Resting in this space.
And then gently allowing your breath to return to its natural rhythm.
Noticing in this space that you're allowed to rest.
It's safe to slow down.
You don't have to earn your rest.
That there is a space within you that provides you with a sanctuary.
A safe haven for relaxation and presence.
You may even notice how your body is feeling now.
What has changed in your body.
As you begin to shift your focus to the sounds around you in your environment.
There may be sounds in the home that you're in.
There may be sounds in the distance.
Perhaps we're just tuning in to the silence around us.
Whatever it may be,
We're just acknowledging that the outside world is still there.
And no matter what is happening in the world around us.
It's safe for us to slow down.
It's safe for us to take a moment for ourselves.
It's safe for us to come home to ourselves.
Knowing that this break,
This rest is not a loss of momentum.
It's a gift that you give yourself.
It's a moment to create space.
To create freedom.
To create clarity.
A moment for you.
And when you feel ready.
Just gently bringing your awareness back to your body.
Noticing how you're held by the surface you're resting on.
Feel your body connected to this surface.
You may gently bring some movement back into your body.
Stretching your body.
Or wiggling your fingers and your toes.
Very gently,
As you open your eyes.
Giving yourself this permission to carry this sense of calm and presence with you.
Into your day.
Knowing that it's okay to pause.
It's okay to slow down.
And giving yourself thanks for taking this moment for you.
As you open your eyes and enjoy the rest of your day.
