Gentle Pause: A Guided Wellness Check-In

Take a gentle pause with this 4-minute meditation, designed to help you check in with your mental and emotional wellbeing. This meditation invites you to create a pause in your day while connecting with your breath, creating a safe space for you to notice how you’re truly feeling, and acknowledge your inner experience without judgment. You’ll be encouraged to offer yourself compassion, clarity, and a space to reset. Leave feeling more centered, supported, and connected to yourself.

Transcript

Begin by taking a slow breath in and release it softly.

Allow your body to settle wherever you are.

Let your shoulders lower,

Your jaw release,

Your belly soften,

And gently close your eyes.

There's nothing you need to do right now.

Know where you need to be.

Your only focus now in this moment is to breathe.

Inhale again now,

And as you exhale,

Imagine any tension you feel melting away.

Let your breath guide you gently into the present moment.

Bring your awareness inward now.

Without judgment or pressure,

Ask yourself,

How am I really doing right now?

Notice whatever comes up.

A thought,

A feeling,

A sensation.

You don't need to fix or change it.

Just acknowledge it,

The same way that you would gently acknowledge a friend.

Take another breath in,

And let it out slowly.

If you're holding stress,

Uncertainty,

Or heaviness,

Imagine placing it beside you for a moment.

Not ignoring it,

Just giving yourself space from it.

If you're feeling calm or grounded,

Notice that too.

Everything you feel is valid.

Now bring a hand to your heart,

Or rest your palm softly in your lap.

Offer yourself a simple,

Supportive phrase.

Choose one that feels right in this moment.

Examples such as.

.

.

It's okay to feel what I feel.

I accept my feelings.

I am enough just as I am.

I am capable of doing hard things.

I can overcome anything.

I believe in myself.

I am strong and capable.

I trust my judgment and decisions.

I am proud of myself.

Take a moment and let the words sink in.

Take one more deep breath in,

And a long,

Gentle breath out.

As you prepare to close out this meditation,

Thank yourself for pausing,

For listening,

For noticing your inner world with compassion.

Carry this softness with you as you move forward with the rest of your day.

When you're ready,

Begin to gently wiggle your fingers and toes,

And slowly open your eyes.

Return to your day with a little more clarity,

A little more grounding,

And a little more compassion for yourself.

Namaste.

Reviews

So calming, really helped me to sooth into the day 😌

This meditation was so good!! I loved it so much!😊🎀

Simple, calming, and exactly what I needed. Brenna Nicole creates a really supportive vibe that makes it easy to relax and reconnect.