The Merriam-Webster thesaurus lists multiple synonyms for the phrase slowing down.
They include sagging,
Sinking,
Shrinking,
Falling,
And weakening.
But if we were to look at it through the lens of Ayurveda,
Slowing down can have a positive effect.
It is rejuvenating and conduces ease,
Gentleness,
And relaxation.
It's the mechanism that helps clear clutter in our mind to create space for more patience,
Compassion,
Clear thinking,
And creativity.
This yoga ninja meditation is a tool for you to slow down and create that space.
So let's begin.
You can sit or lay down,
Whatever is most comfortable.
Feel free to grab some pillows for additional support and a blanket to keep you warm.
Place your arms by your side with the palms facing up and if your position allows,
Let your legs be stretched out and wider than your hips.
Go ahead and make any other adjustments to your position so you are comfortable enough to remain still throughout the practice.
Gently and very slowly close your eyes.
With ease,
Relax your face.
Taking your time,
Release your jaw.
Notice where your tongue is and slowly adjust it so it floats inside your mouth.
Now relax your shoulders.
Relax them even more.
Take a deep breath in and sigh it out,
Releasing the breath down your shoulders and out your chest.
Watch it dissipate into the open air.
Take another deep breath in,
Sigh it out,
And watch it dissolve out in front of you.
Breathe naturally here.
Sankalpa.
Let's set an intention for this meditation.
This is an affirmation based on your heart's longing.
For example,
I am at peace.
I am complete.
I am enough.
I have enough.
Let this be a simple phrase,
A positive seed that you are planting in your mind.
Set that intention now and say it three times.
Bring your awareness to the top of your head,
Your forehead,
The back of your head,
Your whole head,
Your ears,
Your eyes,
Your nose,
Your mouth,
Your whole face,
Your neck,
Shoulders,
Chest,
Back,
Abdomen,
Your whole upper torso,
Your hips,
Pelvis,
Groin,
Your whole mid torso,
Your right upper arm,
Right elbow,
Right lower arm,
Right wrist,
Your right hand palm,
Back of the hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right pinky,
Your whole hand,
Your whole right arm,
Your right upper leg,
Right knee,
Right lower leg,
Right ankle,
Your right heel,
Right top of the foot,
Right bottom of the foot,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right pinky toe,
Your whole right foot,
Your whole right leg,
The whole right side of your body,
Your left upper arm,
Left elbow,
Left lower arm,
Left wrist,
Your left hand palm,
Back of the hand,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left pinky,
Your whole left hand,
Your whole left arm,
Your left upper leg,
Left knee,
Left lower leg,
Left ankle,
Your left heel,
Left top of the foot,
Left bottom of the foot,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left pinky toe,
Your whole left foot,
Your whole left leg,
The whole left side of your body,
Your whole lower torso,
Your whole mid torso,
Your whole upper torso,
Your head,
Your whole body.
Notice any thoughts that are going through your mind right now.
As a thought comes into your mind,
Gently place it on a cloud in front of you,
Then watch the cloud as it slowly starts to distance itself from you,
Then floats away.
Notice your next thought.
Again,
Observe it sitting on a cloud at a distance in front of you.
The cloud is keeping its distance because it is there for you to just observe it.
Now watch it as it floats away.
Observe your next thought in this same way.
Visualize the clouds floating away completely into the distance,
Out of your view.
Notice the space that has been created.
Embrace the openness of the space.
Relax in this space.
Slowly start to wiggle your toes and fingers.
Gently start to move your wrists and ankles.
If you are lying down,
Roll to your right side and use your hands to push yourself up to a seated position.
Slowly open your eyes.
Notice how you feel.
Take a moment to acknowledge yourself for doing this practice today and notice if it carries into the rest of your day.
Namaste.
