Some days, the mind just won’t slow down. Maybe you’re about to walk into a hard conversation, step into a meeting, or start a session, and you can feel your energy racing ahead of you.

This little practice especially for those moments.

The Falling Leaf is a gentle flow of the arm with the breath, and it takes less than two minutes. You can do it seated or standing, right where you are. There’s nothing to get right, no rushing, and no exams. You’re only working with yourself.

How it goes

Feel yourself connecting into the earth beneath you, whether you’re sitting or standing.

Bring one hand up in front of you and breathe in.

As you exhale, let your elbow drop and follow your hand with your mind as it floats down, slowly, like a leaf drifting all the way to the ground.

When you’re ready, inhale and bring your hand up again. Then exhale and let it float down once more, following the leaf with your mind.

You can use one hand, or alternate between both. Take your time with each exhale.

Why it helps

Following something slow and soft with your attention gives your mind a gentle place to land. As your breath lengthens and your body settles toward the earth, stress and anxious thoughts begin to quiet, and you come back to yourself.

It’s such a small thing, and yet it can change how you walk into whatever comes next.

When you’d like to go a little deeper
If you have a few more quiet minutes, you might enjoy my guided meditation for peace and inner alignment. It’s a lovely next step after The Falling Leaf, especially at the end of a full day.

→ A Guided Meditation for Peace and Inner Alignment

I hope it continues to bring you ease. 💛

Dr. Maria