Welcome to Pause with Anja.
A few quiet minutes to pause,
Breathe and come back to yourself.
This morning,
We're opening the day with a little gratitude.
A simple way to begin from warmth rather than rush.
Let's begin.
Find a comfortable upright seat and let your spine grow tall and easy.
Rest your hand softly in your lap.
And let your eyes close.
Take a moment simply to arrive.
You've woken to a new day.
One that has never existed before.
There's no need to rush into it.
First,
We pause.
Take a slow deep breath in through your nose,
Filling the chest.
And gently release it.
Again,
Breathing in the freshness of the morning.
And breathing out any heaviness or sleep.
One more,
Even slower in.
.
.
And a long,
Easy out.
Feel your body beginning to wake,
Soft and calm.
Let's begin gently.
Bring to mind one simple thing you're grateful for this morning.
It can be very small.
A warm bed.
A cup of coffee.
The quiet before the day begins.
Don't just think it.
Let yourself feel the warmth of it for a moment.
Now a second,
Perhaps a person in your life,
Someone whose presence makes things a little brighter.
Picture that face.
And feel the warmth of that connection.
And a third.
Something about yourself.
A quality,
An effort,
A small kindness you've offered.
Let yourself receive a little appreciation for who you are.
Now let that feeling of thankfulness spread through your whole body.
Like a warm morning light slowly filling a room.
Notice the simple gifts already here.
Your breath moving on its own.
Your heart beating without being asked.
The fact that you get to begin again today.
Gratitude isn't about pretending everything is perfect.
It's about noticing what is good.
Even on an ordinary day.
And letting that be enough for this moment.
Simply rest here for a few breaths,
Held in this quiet warmth,
Nothing to do.
Just appreciating.
Let a small,
Soft smile come if it wants to.
Feel how gratitude gently lifts the whole mood of the body.
Slowly.
.
.
When you are ready,
Begin to deepen your breath.
Feel your fingers and your toes.
Your arms,
Your legs.
And then gently.
Open your eyes.
Carry this gratitude with you as you step into your day today.
Let it color how you see the hours ahead.
You have everything you need to begin.
And I'll see you next week.
Thank you for practicing with me today.
Whenever you need a moment of calm,
This space will be here for you.
Be gentle with yourself.
Until next time.
