A Pause Before The Day Continues

Before you move on to whatever comes next, give yourself permission to pause.

This gentle meditation invites you to step out of the rush of doing and reconnect with the present moment. Bring your attention to your breath, feel the support beneath you, soften your body, and allow your mind to become a little more unhurried.

Let yourself step away, for a moment, from the planning, preparing, and thinking ahead. Notice the pace of your thoughts without needing to change them. Simply give yourself the space to breathe and settle.

As you prepare to continue your day, choose an intention for how you want to move forward — perhaps with presence, patience, or kindness.

Take this pause with you.

Transcript

Begin by coming into a comfortable position. Let your body settle where it is. Allow your eyes to close. Or soften your gaze. Take a slow breath in through the nose. And a gentle breath out through the mouth. Again. Breathing in. Breathing in. Let the breath return to its natural rhythm. No need to guide it. This is a pause. Nothing needs your attention right now. Bring awareness to the body. Notice where you feel supported. The chair. The floor. The ground beneath you. Let yourself feel help. Bring attention to the breath moving in the body. Notice the inhale. Notice the exhale. If the mind is already moving ahead, Gently notice that. No problem. No correction. Return to the breath. Now, Notice the pace of your body. Notice the pace of your thoughts. There is no rush here. Begin to soften the shoulders. Let them drop slightly. Soften the jaw. Let the tongue rest. Notice how it feels when the body slows, Even a little. Stay with the breath. This pause belongs to you. You are allowed to take it. Notice any urge to get back to doing. To planning. To preparing. Just notice that urge. You don't need to follow it. Return again to breathing. Feel the steadiness underneath the movement of the breath. A sense of grounding. A sense of being here. If sounds arise around you. Include them. No need to label them, Just noticing. Let this pause be simple. Gently set a quiet intention for what comes next. Not Newcombe? Not a goal. In attitude. You might choose presence. Or patience. Or kindness. Hold that intention lightly. Feel it settle into the body. Take a few more steady breaths. Let the body remain soft. Let the mind remain unhurried. There is nothing to finish. Nothing to complete. Just this pause. Take one slightly deeper breath in. . . And a slow, Full breath out. When you are ready. Gently open your eyes. Begin to notice the space around you, The air, The light. Carry this pause with you. Let it continue as you move into the rest of your day.