A Brief Pause During Your Day

In our daily lives, we often live in our minds with our focus on the tasks we need to do in the world. The emphasis on doing can lead to rising stress levels and disconnection from our own being. This brief mindfulness meditation is designed to be used as a pause in the middle of a busy day to help you reconnect with your body, your heart, and your inner state.

Music by andrii g. from Pixabay
Image by Joe Plenio from Pixabay

Transcript

This is a brief meditation for when you have only a couple of minutes to check in with yourself and find your balance in the middle of a busy day. So finding a comfortable position and closing your eyes, Maybe adjusting yourself slightly if needed. And taking a deep breath in and releasing through the mouth. And we're going to do that two more times. Deep breath all the way into the belly and release audibly through the mouth. And then breathing normally and bringing your attention to your breath. Just taking a moment to notice the depth of your breath. Is it shallow? Is it deep? Do you notice the rise and fall of your belly when you breathe? And do you notice the air coming into your nostrils being a different temperature or texture as the air you breathe out? And perhaps the air coming in is cooler than the air going out or drier. Just taking a moment to simply notice the quality of the air coming into your body. And now doing a quick scan of your body. Just internally noticing the state of your body from your head down through your shoulders and arms, Your chest and belly. Just scanning through your pelvis and legs all the way down to your feet. Noticing the feeling in your feet right now. Perhaps scanning just a quick scan on the way up through your body. Noticing if there's any areas of tightness or tension. And just breathing into those areas, Accepting them, Perhaps allowing them to soften. And just being with however your body is at this moment. And bringing your attention to your heart area. Noticing how your heart feels. Whether you can sense its beat or whether you can sense the pulse of your heart in other areas of your body. Perhaps in your palms of your hands or your fingers. And keeping your focus back onto your heart. And perhaps there's a sense of peace or love. And if not, Just breathing into the heart area. Bringing energy to the heart area. And then washing your body from the inside with the love from your own heart. Not just feeling that love from your own heart wash through you. And you can rest in that love for a few moments. And let it fill you. Or if you wish, You may bring your awareness back to the present moment and open your eyes. Namaste.