A Pause For Presence: A Meditation For When You Feel Rushed

When life feels overwhelming and there never seems to be enough time, this meditation invites you to slow down, reconnect with your body, and remember the gift of the present moment. Through mindful breath and compassionate self-awareness, you’ll create a space within yourself where ease, gratitude, and love can naturally arise.

Music composed by Narek Mirzaei (Music Of Wisdom)
Photo by Andy Holmes

Transcript

This meditation is for when you're feeling rushed and don't feel like you have time for yourself.

So let us begin by getting into a comfortable sitting position,

Closing your eyes or have them at a soft gaze.

Take a long slow inhale through the nose and a soft slow exhale through the mouth,

Easing your mind and body into the present moment.

You can remind yourself that the only moment we have is the one right here and now.

Bring your awareness into your body,

Tracing the edges of you from the top of your head through the sides of your face,

Down your neck,

Shoulders and arms,

Down to your hands,

Through each ridge of your fingers,

Back up towards the pit of your arms,

Down your torso,

To your hips,

Legs,

Feet,

Through each crevice of your toes,

Back through the inner legs,

Up your thighs,

Meeting at the center of your pelvis.

Feel the energy that sits between the edges of you and the air that surrounds you,

Creating a force field of light and power.

Connect your breath to the sensations at the edge of your body,

Feeling them expand and contract with each inhale and exhale.

Remind yourself that you are a living,

Breathing being.

You exist here.

By taking this time to create space for yourself,

You are connecting deeply to what you know in your soul,

That you deserve to move through time and space with ease.

You deserve love.

By taking this time,

You are communicating with yourself that you are an important person in your life who deserves to be seen and heard.

This person who is sitting here with you has been with you since you were born and will be with you until you pass.

Speak to yourself kindly.

Show gratitude.

See all the beauty that already exists within you and around you.

Take a long,

Slow inhale through the nose and a soft,

Slow exhale through the mouth.

And when you're ready,

You can slowly open your eyes.