Hello,
And welcome to Flow to Stillness.
My name is Colleen,
And this practice is called Pause,
Breathe,
Listen.
This is your invitation to do just that,
To pause,
To breathe,
To listen,
And to return to the quiet space within.
Let this be a time for stillness,
A time to reconnect with your breath,
Your body,
And your own inner wisdom.
I'm so grateful you're here.
Gift yourself anything you may need to feel truly supported,
A blanket,
A cushion,
A soft place to land.
Place your phone on Do Not Disturb,
And if available,
I recommend using headphones for the best experience.
When you are ready,
Let's begin.
In a world that moves so fast,
Silence can feel unfamiliar.
But inside that quiet,
There's wisdom.
In every pause,
There's potential,
And in your breath,
There is the power to return.
You don't need to know what comes next.
You only need to listen.
Let this next breath guide you inward,
And let this exhale soften what you've been holding.
Arriving here in this moment,
Gently close your eyes if they are not already,
And begin to notice your breath flowing in and out through your nose,
Gradually slowing your breath down.
Soften the edges of your eyes.
Relax your jaw.
Drop your shoulders away from your ears.
This is your time to pause,
Your moment to let go of the outer world,
And rest in the quiet within.
Thoughts will naturally come and go.
If you notice your mind wandering,
Gently guide your attention back to your breath.
Every breath becomes an anchor,
Helping you find stillness amid the movement of your thoughts,
Bringing your awareness to your ribcage.
Feel the bottom ribs expand outward as you inhale,
And gently contract inward as you exhale.
Stay with this rhythm for a few moments,
With every breath sinking deeper into presence.
Feel the space between your inhales and exhales.
That sacred pause.
Inside that space,
There is stillness,
And in that stillness,
There is clarity.
Let yourself rest here.
Let yourself listen.
You are breathing slow and steady.
Let the quiet expand around you,
Allowing yourself to settle into the sacred stillness.
Not to fix or solve,
But simply to be.
My voice will be quiet for a little while.
Rest here in the stillness.
Begin to return gently.
Feel the support of the earth beneath you.
Feel the breath in your lungs.
Feel the presence of life returning.
Take three slower,
Deeper breaths.
Inhale clarity.
Exhale tension.
Inhale presence.
Exhale distraction.
Inhale stillness.
Exhale gratitude.
Bringing some movement into your body now.
Move your fingers and toes.
Open and close your hands,
Releasing any last grasp for control.
Take a moment to honor yourself for pausing,
For breathing,
For listening.
May you be well.
May you trust your own inner wisdom,
And may you always remember to pause,
To breathe,
To listen.
