Welcome,
And thank you for joining me.
This meditation is titled,
The Space Between.
It's the fifth meditation in our Zen for Everyday Life series.
Victor Frankl once wrote,
Between stimulus and response there is a space.
In that space is our power to choose our response.
In Zen practice,
We come to know that space not as something we create,
But as something we return to.
It's always here,
In the pause between breaths,
In the still moment before action,
In the quiet after a thought passes.
Today we'll rest in that space together.
Let's begin.
Find a position that feels grounded and at ease.
If you're seated,
Let your spine rise naturally.
If you're lying down,
Allow your arms to rest at your sides.
Let your shoulders soften,
Your belly loosen,
Your jaw release,
And when you're ready,
Gently close your eyes.
Let's begin with some triangle breathing,
Some calming breathing that lengthens the exhale.
I'd like you to inhale through your nose for a count of four,
Then hold that breath for a count of four,
And then exhale gently through your mouth for a count of six.
Inhale for four,
Hold for four,
Now exhale for six.
Inhale for four,
Hold for four.
Now exhale for six.
Inhale for four,
Hold for four,
And now exhale for six.
Go ahead and let your breath return to a normal,
Natural flow now.
For the next few minutes,
We'll explore the space between breaths.
Every breath has a beginning,
An ending,
And a brief natural pause.
It's like the moment a page turns in a book,
Quiet,
Yet full of possibility.
This pause is not something to hold or control.
It appears on its own,
Like the still surface of water before the next ripple.
When we notice it,
We touch the calm that's always been there.
Go ahead and take a few breaths now,
Just as you normally would.
Notice how each inhale has a beginning,
And how each exhale has an end.
Between them,
There's a quiet space,
A moment that's not about holding,
Not about effort,
Just a natural pause.
See if you can recognize it.
You might begin to feel your body respond.
Shoulders ease a little more,
Jaw releases a little more.
These small shifts are the body's way of resting with you.
We'll spend the next few minutes here,
Breathing,
Pausing,
And noticing.
I'll offer some soft prompts now and then,
But allow yourself to explore this space in your own rhythm.
Notice how the pause takes care of itself.
You don't need to make it happen.
Notice how each pause feels slightly different from the last.
As we come toward the end of this practice,
Begin to feel the room around you again.
The gentle temperature on your skin,
The way your body meets the chair or the floor.
When you're ready,
Slowly open your eyes.
Notice how the pauses are still here,
Even now.
You can step into them at any point during your day.
Zen Master Dogen said,
When you find your place where you are,
Practice occurs.
May you carry the spaciousness of this practice with you today,
Finding your place again and again in the breath,
In the pauses,
And in the quiet between each moment.
Thank you for practicing with me today.
You are always welcome here.
Namaste.
