Slowing Down and Allowing Room for Self-Care – Guided Meditation (6 minutes)

In this short and powerful episode, take just six minutes to step out of the whirlwind of your legal life and reconnect with yourself. Designed specifically for lawyers, this guided meditation will help you pause, breathe, and return to your day with greater clarity and calm. 

Whether you’re between meetings, closing out a long day, or need a moment to reset, this practice is your invitation to slow down — without guilt. 

Because you can’t pour from an empty cup.
 And you don’t have to wait for vacation to find stillness. 

Hit play, close your eyes, and take a moment for you. 

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Transcript

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Autumn G Noble (00:01)

Welcome to this six minute guided meditation on slowing down and allowing room for self care.

Begin by finding a comfortable seated position or a comfortable position lying down. Gently close your eyes and allow your hands to rest softly in your lap or by your sides.

Take a deep breath in through your nose and let it go through your mouth.

Again, breathing in.

and breathing out.

One more time, a little bit slower. In.

and out.

Now allow your breath to return to its natural rhythm.

Notice your body settling in. Feel the surface beneath you supporting your weight.

Let yourself arrive fully in this moment. There's nowhere to go, nothing to do, just you and your breath.

Begin to notice the pace of your inner world. Is your mind racing? Is your body tense? Without judgment, just notice.

You don't have to fix anything. You are simply becoming aware.

With each breath, invite a sense of slowing down.

Imagine your thoughts beginning to soften like clouds drifting through a wide open sky.

Give yourself permission to simply be still.

Now bring your attention gently to your breath. Let it be your anchor.

Feel the inhale expanding your chest.

and the exhale softening your shoulders.

With each breath, allow your body to relax a little more.

On your next inhale, mentally say to yourself, I slow down.

On the exhale, I allow space for me.

I slow down.

I allow space for me.

Repeat this with your breath a few more times.

Now imagine a warm golden light forming above your head. This light represents care, rest, and renewal.

As it begins to gently flow over you, feel it washing away the tension.

Let it move slowly over your forehead, your neck.

down your shoulders, your arms, your chest, your belly, all the way down your legs to your feet.

As this light moves, feel it reminding your body you are safe, you are worthy of care, you deserve rest.

Now bring one hand to your heart.

Feel the warmth of your own touch.

Whisper gently in your mind, it's okay to rest.

It's okay to let go.

I deserve to be cared for by myself and others.

Feel the kindness in those words. Let them settle into your being like a soft blanket.

Now begin to bring your awareness back to the room. Wiggle your fingers and your toes gently. Notice the support beneath you once again.

Take one final deep breath in.

and a long, slow breath out.

When you feel ready, open your eyes. Take a moment to notice how you feel. Carry this stillness, this care with you as you move forward with your day.

Namaste.