Our world can feel so busy sometimes.
It is essential to take a moment.
Just these next few minutes give yourself permission to slow down.
Allow yourself to arrive right here in this moment.
Find a comfortable shape to arrive in.
Whether you choose an easy seated posture or lying down,
Feel the support beneath you.
Let your hands rest softly.
Gently close your eyes or lower your gaze.
Take one slow deep breath in through your nose and exhale out through your mouth like a gentle sigh of relief.
Inhaling deeply and exhale letting the shoulders soften.
You have arrived.
You are here in this moment.
So just focus on your breath.
Tracing your breath in and out of your body.
Your breath is your greatest anchor back home to that inner awareness.
So breathe deep slow inhalations followed by gentle long exhalations.
Now let's begin a gentle body scan.
Bring your attention to the top of your head.
Notice the awareness of the crown.
Relax and release your forehead.
Smooth out the space between your eyebrows.
Let your eyes be heavy within their sockets.
Unclench your jaw.
Letting your tongue rest.
Release the bottom of your mouth.
Bring awareness to your neck and shoulders.
Notice if you're holding anything here.
Without control,
Inhale.
Feel the shoulders gently rise.
Exhale.
Imagine the shoulders melting down your back.
Deep slow breaths in.
Even slower breaths out.
Move your attention from your shoulders down your arms.
Upper arms,
Elbows,
Forearms,
Hands resting.
Feel the palms soften.
Notice the fingers relaxed.
Bring your attention to your chest.
Notice the gentle rhythm,
The rise and fall as your breath moves in,
Filling your lungs.
Witness the heart space elevate subtly.
Every exhale like a gentle surrendering back.
Being witness to the ebb and flow,
Rise and fall.
Just simply observe.
Feel the expansion as you breathe in.
Soft,
Subtle contraction as you breathe out.
Allow the belly to soften.
Let go of any holding or bracing.
Give your body permission to be fully supported by the breath.
Scan down into your hips and pelvis.
Traveling down thigh bones,
Knees,
Shins,
Calves,
Ankles,
Soles of feet.
Your whole body now resting.
Nothing to fix.
Nothing to do.
Just breathe.
Sometimes the most productive thing we can do is to be still in this quiescence.
To rejuvenate your energy and gently recharge the muscles,
Tissues,
Bones,
Offering the body rest and relaxation.
Calming the system in this moment to bring that with us into whatever may come next.
In a world that is constantly asking for your attention and searching for some sort of input,
Choosing stillness is an act of self-care that is truly essential.
Imagine your nervous system like a dimmer switch.
With each slow breath,
You gently turn the intensity down from rush to balance,
From a sense of urgency to ease.
When we pause,
We give our nervous system a signal of safety.
We remind the body that it does not need to be in constant alert.
Even just a few intentional minutes each day can help reset,
Regulate,
And restore mind,
Body,
And beyond.
We will move into a simple breath practice to shift your energy and soothe the nervous system.
This specific ratio reduces stress,
Anxiety,
Blood pressure,
While improving mental focus and emotional regulation.
We'll inhale for four counts,
Hold for four,
Exhale out for six,
And then hold for two.
Let's begin.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
And six.
Hold,
One,
Two.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
And six.
Hold,
One,
Two.
Take a slow,
Full,
Deep breath in,
Three,
Four.
Hold the top,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Hold.
Inhale,
Three,
Four.
Hold,
Two,
Three,
Four.
Empty,
Two,
Three,
Four,
Five,
And six.
Pause,
Slowly breathing in nice and deep.
Holding,
And then emptying out,
Elongating those exhalations.
Pausing at the bottom before you welcome the next cycle.
Witness the gaps between the breaths,
Those brief pauses.
Release the count.
Notice how the longer exhale invites the body to soften,
How the steady rhythm brings clarity and balance.
Notice how you feel now compared to when you first began.
Observing any subtleties,
Any shifts in your mindset,
Taking in that biofeedback.
Remember this moment.
Some days may be easier than others,
But know that slowing down is always available to you.
Stillness is a resource you carry within,
And it is always accessible.
When you are ready,
Begin to send movement back into the physical body,
Sending breath down your arms,
Into your hands.
Gently wiggle your fingers.
Gently roll into your shoulders,
And softly open your eyes.
May this practice,
This peace you've cultivated,
Guide you through whatever may come next.
Namaste.
