Welcome to today I will pause.
Just hearing those words might feel like an invitation.
A small opening in the middle of everything.
Because so often we move from one thing to the next without really noticing that we are moving.
One task might finish and another begins.
One thought follows another.
There's something to answer,
Something to remember,
Somewhere to be.
And even when your body stops,
Your mind,
It can keep going.
So this is about creating a little space within it.
A few minutes where nothing needs to be achieved.
Nothing needs to be worked out.
You are simply going to pause.
So,
Wherever you are,
Find your comfy space warm and cozy.
Gently close your eyes.
And just notice that you are here.
Notice the surface beneath you,
Notice your body and just slowly and gently notice your breath.
Just feel the next breath arrive.
And be.
And another.
Breath arriving.
And breath leaving.
And this is your first pause.
It's your physical pause.
Bring your awareness gently into your body now.
Because we can carry the momentum of our day physically without even realizing it.
Maybe your shoulders have lifted a little or your jaw is holding tight.
Your hands might be curled.
So let's just simply notice.
Firstly,
Begin with your forehead and let it soften.
Next,
Release your jaw.
Then allow your tongue to rest.
Let your shoulders drop away from your ears.
Soft in your hands.
And feel the weight of your body being supported beneath you.
You don't have to hold yourself quite so tightly for these few moments.
And just feel your body beginning to soften.
So take a slow breath in through your nose.
And breathe out gently through your mouth.
Once more,
Breathe again.
And a longer easy breath out.
So breathing in,
And letting go.
So just take a moment to notice what happens when you give your body permission to stop doing for just a moment.
Maybe something softens.
Maybe something releases.
Maybe you notice a stillness.
Bring your attention a little closer to your breath.
Just become curious about it.
Where do you notice your breath most easily today?
At your nostril.
Across your chest or in the gentle movement of your belly.
Just notice and stay with it for a few breaths.
Breathing in.
And breathing out.
Breathing in,
Breathing out.
And breathing out.
Breathing in.
.
.
And as you breathe out,
Allow your exhale to become just a little longer.
Inhale gently.
And exhale slowly.
Inhale.
And a soft,
Easy exhale.
There is something beautifully simple about this.
Your whole day may be waiting outside these few minutes and yet right now there is just this breath.
And then this one.
And then this one.
So,
Sometimes we just need to stop long enough to notice that we've been rushing.
One conscious breath can be a pause.
One softened shoulder could be a pause.
Looking away from a screen and out of a window can be a pause.
Thinning your feet on the ground can be a pause.
And the pause,
It doesn't need to be long to matter.
So now let's create a slightly different kind of space.
It's a pause before your next thought,
Your next decision.
The next thing that you need to do.
So just ask yourself quietly,
What do I need right now?
And then wait.
There's no need to rush your answer.
It might be that you need rest.
Movement.
Some fresh air.
Food or water.
Or maybe reassurance.
Maybe just five minutes without anyone needing anything from you.
And the important part here is that you paused long enough to ask.
To listen.
So take another gentle breath in.
And a longer,
Slower breath out.
Just ask yourself,
What can wait?
Just notice what comes.
Sometimes everything feels urgent simply because everything is moving quickly.
So the pause,
It gives us a chance to choose again.
Does this need my attention now?
Can it wait?
Can I do just one thing rather than five?
Can I give myself another moment?
Give myself another moment and breathe.
So in this way you're just creating a little room around it.
You can carry the pause with you in a moment and then you'll return to whatever comes next.
So I'd like you to choose a tiny pause that you can take with you.
Something so simple that you can use it almost anywhere.
Every time you pick up your phone,
Just take one breath first.
Maybe when you walk through a doorway,
You'll notice your feet.
Before replying to something,
Soften your shoulders.
And when you notice yourself rushing,
Simply say inwardly,
Pause.
And breathe.
These tiny moments,
They can really begin to change the rhythm of your day.
Not by making your life slower,
But just by helping you to become more present within it.
So take one more easy breath in.
And just breathe out slowly.
Notice the room around you.
Roll your shoulders gently and give yourself a gentle stretch.
When you're ready just open your eyes.
Just take a moment to reflect on how you feel now.
Haven't stepped away from your life,
You've stepped back into it.
And so you can pause in these ordinary moments.
One thing and another,
Before you answer,
Before you rush,
Before you move on.
Just take one breath,
One moment,
One small return to yourself.
And as you continue with your day,
Carry these words with you.
Today I will pause.
Not because everything is finished or I have nowhere to go,
But because sometimes the most helpful thing you can do is just stop for long enough to be here in this moment.
Today I will pause and then gently I will begin again.
So thank you so much for sharing this pause with me.
Until the next time,
Namaste my friend.
