Meditation for Slowing Down & Reflecting

Another way to help your body and mind slow down and reflect is to meditate.  There are so many wonderful benefits to meditation, but perhaps the biggest one is the fact that by its very nature it causes you to sit still and breathe which by default helps the body to slow down and relax.  So, I invite you to take a few minutes to enjoy the meditation practice below, giving your body the opportunity to slow down, let go, and reflect.  So, let’s get started…

Settle into a comfortable seat.  Relax your shoulders down and away from your ears.  Take a deep breath in and sigh it out.  Come into your breath and into your body.  Allow your muscles to relax a little bit more with each exhale. 

Relax the crown of your head.  Smooth out your forehead and soften the temples.  Softly close your eyes if that is comfortable for you.  Relax your cheeks and ears.  Loosen your jaw and soften your throat.  Relax your shoulders and feel your sitz bones settle into the ground.  Let your arms be heavy, resting in your lap.  Soften the elbows and relax your fingers.  Relax your hips and buttocks.  Soften your knees and relax your toes.

Now turn your focus to your breath.  Follow each inhale and each exhale, feeling the breath at the tip of the nostrils.  Feel the coolness of the inhale and the warmth of the exhale.  Continue to allow the body to relax into the breath.  Let go of your day.  Let go of any stresses or tensions you are holding on to in this moment.  Let go of anything that is not serving you right now.  Just try to be here in your body with the breath, releasing everything else for just a few minutes.

Let’s begin to control our breath a bit more now.  Inhaling for a count of four, holding at the top of the inhale for one second, then releasing the breath for a count of four.  Hold the breath at the end of the exhale for one second and then inhale for four counts again, then holding for one second, exhaling for four, and holding for one.  Continue breathing in this way for a few moments.  (Ideally 2-4 minutes if possible, but you can always work up to this.)

Then release the control of the breath, allowing your breathing to go back to its normal, natural pace.  Feeling the breath move in your body.  Feel your body connected to the ground beneath you.  Allowing your body and mind to slowly transition back to the present moment.

Begin to gently wiggle your fingers and toes.  Rock your head softly from side to side.  Take a deep breath in as you reach your arms up overhead, then sigh it out as you release the arms back down.  And then when you are feeling ready, slowly open your eyes.  Namaste.

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