The Slow Exhale: An Autumn Meditation

This gentle meditation invites you to slow down with the season, embracing both the cozy and the mysterious sides of autumn. Through a short body scan, belly breathing, and a stretch of stillness, you’ll settle into the quiet and give yourself permission to slow down.
Music features my original recordings of native flute and crystal singing bowl. Additional background music by Siarhei Korbut [Pixabay].

Transcript

Welcome. Let's take a moment to gently arrive. Find a comfortable position. Seated with your back supported. Or lying down. Today we're going to breathe and sit with the season of autumn. As I record this. The colorful leaves are falling to the ground. But what autumn teaches us? Can be listened to all year round. Because this season reminds us to slow down. And go within. After the busy, Alive energy of summer, It's time to move a little more slowly. Imagine the cool, Crisp air. The smell of cinnamon and cider. And the long, Quiet evenings. Autumn invites us to embrace all of it. The cozy and the mysterious. The light. And the dark. Autumn doesn't rush. Slowly and quietly. The trees draw everything they need down into their roots. Now let's take a moment to settle into your body and notice how you're feeling. Let your eyes close or soften your gaze towards the floor. Take one breath in. And let it go with a sigh. Let your forehead soften. Your jaw loosened. And your shoulders drop a little. The way a leaf lets go of a branch. Let your arms and hands grow heavy. Your chest and belly becoming soft. Feel your legs and feet. Supported by whatever is holding you. Your whole body settling. A little more with each breath. There's nowhere to be right now. Nothing to do. But slow down. And from here. . . Will begin to breathe. Bring one hand to your belly. And one to your heart. If that feels comfortable. We're going to do some belly breathing together. Which is one of my favorite somatic techniques. Because it always helps me come back home. To my body. To begin. Just notice your breath. Exactly as it is. No need to change anything yet. Now let's breathe in slowly through your nose. And feel your belly rise into your hand. Drawing in that cool crisp air. And exhale slowly. Letting the belly fall. Like morning mist melting into the ground. Again. Breathe in. Belly rising. And out. A little longer than the inhale. If it helps. Breathe in for about 4 counts. And out. For about six. Or just let the exhale be a little slower than the inhale. There's no right way. Let each exhale be a small letting go. Nothing to hold on to. You Feel the pace of your breath settling. Slower than when we began. Notice how the slowness feels in your body. Autumn doesn't rush. And neither do you. Now let your breath return to its natural rhythm. Nothing to guide. Nothing to count. Let your hands rest wherever they're comfortable. Notice the stillness here. The quiet between breaths. The way your body is held. By whatever is beneath you. Maybe there's a little more space. In your body. Than when we began. A little more room to breathe. Autumn reminds us of impermanence. The ever-changing nature of the world we live in. Nothing stays the same. And there's a quiet peace. Letting it move. It also teaches us. That's slowing down. Isn't falling behind. It's how we gather ourselves. For what's next. Now take one more deep breath in. And let it go. With a sigh. Gently wiggle your fingers and toes. Maybe stretch your arms and legs a little. Whatever feels good. And when you're ready. Gently open your eyes. And take in the room around you. As you go on with your day. You can carry this slowness with you. The trees take their time. And so can you.

Reviews

I appreciated the belly breathing and reminder that it is okay to show down. I liked the connections to trees.

Thank you for the lovely and evocative meditation.