Slowing Down: A 7-Minute Reset For Body And Mind

Find a place where your body can rest and let your awareness settle into this moment.

And close your eyelids.

Take a deep breath in through the nose,

Hold it at the top,

And as you exhale,

Through the mouth,

Releasing all strain and struggle.

Do this two more times.

Deep breath in,

Hold it,

And out the mouth,

Releasing stress and pressure.

Simply breathing in and out,

Noting the beginning,

The middle,

And the end of each inhalation,

Then beginning,

Middle,

And end of each exhalation,

Lingering at the bottom.

Slow the breath down a bit more as the edges of your eyes melt,

Your jaw opens slightly,

And your shoulders drop and soften.

Begin to silently repeat slowing on the in-breath,

Down on the out-breath,

Back over and over to slowing down.

Enjoy the still points,

And if the mind gets noisy,

Come back to slowing down,

Jaw slightly open,

Shoulders drop.

Let yourself feel the ease of slowing down,

My voice will be silent for a bit,

As you bring this meditation to a close,

Point and flex your feet,

Rotate your ankles,

Travel up your legs and into the body,

Up and across your shoulders and down your arms,

And into your hands as you open and close them,

And coming up and into your throat,

And into your jaw,

As the edges of your mouth lift up,

Bring your attention to rest behind your eyelids.

On your next exhalation,

Your eyes open slowly,

A smile washes across your face,

Sending the message of peace and gratitude for this time.