Hello beautiful person,
Karolina Gladys here.
Welcome to the guided journey A Sacred Pause.
The intention of this meditation is to assist you in taking a break during your day,
Allowing you to reconnect with your inner world and finding a sense of presence,
Aliveness,
Centeredness and calmness.
Giving yourself even just a few minutes of spaciousness and bringing your attention to the present moment can create a profound shift in how you're feeling.
So now I am inviting you to take a comfortable position.
Let your body tell you if sitting down,
Lying down or any type of movement will be the most supportive context for this guided journey.
And now take a moment to listen to the sounds around you.
What is the quietest sound you are hearing?
Just notice.
As you are listening you can also sense silence growing within.
Become aware of both the sounds and the silence.
And now gently bring your attention to your breath.
Notice the expansion of your chest as you are inhaling and when you are exhaling release all the air.
Take a few big breaths with long exhales.
I am inviting you now to notice what sensations you can feel in your body.
Just bring your awareness to your head and face.
You can relax your jaw if it feels good.
And now you can soften your neck and your shoulders.
Gently bring your awareness to your chest,
Noticing the movement as you are breathing,
Tuning into the subtle movements of your chest.
And also feel your upper back,
Your arms and hands,
Traveling with your awareness down to your lower back.
You may want to stretch a little or adjust your posture,
Making yourself even more comfortable.
And as you continue relaxing,
Notice your belly,
Allowing your belly to be soft and relaxed.
Moving down with your awareness to your pelvis,
Become aware of the sensations in your hips.
Imagine that you are taking very deep breaths all the way down to your hips.
And now notice your legs and your feet.
Now when you have a sense of yourself in your body,
Check which part of your body is holding an attention or discomfort or maybe numbness.
Simply bring your awareness to those places,
Offering them your gentle presence.
As you are breathing,
Imagine that you are creating a bit more spaciousness around those places.
There is nothing to fix.
You don't need to do anything.
If it feels good,
You can soften and relax.
And now travel with your awareness to a place in your body that feels good,
At ease,
Comfortable.
Rest your attention there for a moment,
Appreciating the good feeling.
As you are continuing to relax,
Notice the gravity that is always connecting you with Earth.
Bring your attention to your feet and your tailbone.
You can imagine a beautiful root or an energetic cord that is connecting you with Earth.
You can see it,
You can feel it,
Or maybe you just know that it is there.
Imagine your energetic roots going deep down into various layers of the Earth,
All the way down to the golden light at the center of the planet.
As you are aware of gravity and your connection with Earth,
You are receiving the vital,
Soothing energy of Earth.
Feel the energy flowing up your spine,
Clearing,
Soothing,
And awakening your entire self.
Imagine every cell of your body glowing,
Being supported by Gaia,
Mother Earth,
And her healing vital energy.
Allow your heart to be deeply nourished and open.
Allow your mind to be clear.
You are centered and connected.
You can feel the pulse of life.
You can hear the beautiful song of life within your being.
And now,
Very slowly and gently,
Start bringing part of your attention outwards.
Notice the surface you are on,
And listen to the sounds around you.
Take a couple of conscious breaths.
You may want to stretch or move in any way that feels good.
You are aware of yourself and your environment.
You are ready to continue your day or evening,
Filled with joy and deep presence.
Thank you for joining me,
And I hope you will keep taking a sacred pause during your day whenever you desire.
