Welcome to your five minutes of pause.
In today's world,
We have almost unlearned to pause and just rest.
With all the demands of the modern world,
With screens calling for our attention.
So say thank you to yourself for taking those next five minutes to pause and just be.
Find a comfortable position,
Sitting up or lying down.
And close your eyes.
Rest your eyes from having to see and having to be attentive all the time.
Focus on your breath to arrive.
Feeling it moving in and out of your body.
Focus on your belly where you can feel your breath moving in and out.
You have to do absolutely nothing for the next five minutes,
But just be here and breathe.
Feel your body embracing this moment of pause and fully relaxing into this moment.
Start by feeling all those tiny muscles around your eyes fully relax.
Check if your jaw is still holding tension and let the tension ease away.
By focusing on your body,
You're allowing your mind to rest.
Let the future be the future.
What you have to do in five minutes from now doesn't matter right now.
Let that relaxation move through your whole body and focus on that body to keep your mind from wandering off into the past or into the future.
Feel the relaxation spread from your face all the way through your body,
Across the shoulders,
Your collarbones,
Your chest.
Feeling the sides of your body relax.
Let tension go from your hips.
Feel your legs getting heavy.
Feel the relaxation spreading all the way even into your toes.
For a second,
Focus on the underside of your feet and feel them relax.
Focus on feeling your body and your breath moving through that body from the center of your body,
From the belly in and out and in and out.
Whenever your mind is struggling to truly come to the rest,
Focus back on your breath.
Check where you feel your breath the most in your body.
Is it the belly moving up and down or is it the air at the tip of your nose?
The cool air streaming in,
The warm air coming out.
Your breath is your anchor of rest.
Whenever your mind is not ready to be in the here and now,
Bring it back to your breath.
There's absolutely nothing you have to do right now,
But give yourself this gift of five minutes of rest to pause,
To re-energize,
To re-spark your creativity.
To come out of those five minutes of rest with a regained focus and clarity.
These five minutes are just for you.
All you're doing is breathing,
But you're doing so much more for yourself right now.
Feel your breath in your belly.
Those five minutes were just for you.
Slowly come back.
Wiggle your toes.
Stretch if your body is asking you to.
Maybe raise your hands above your head and lengthen your sides.
Open your eyes.
Take this moment of rest that you have just done for yourself into the rest of your day.
Thank you.
