Welcome to pause with Anya.
A few quiet minutes to pause,
Breathe.
And come back to yourself.
This morning,
We're clearing a little space inside so you can begin your day calm,
Clear and steady.
Let's begin.
Find a comfortable upright seat.
Let your spine be tall and your shoulders relaxed.
Softly close your eyes or lower your gaze.
This is the first quiet moment of your day.
A chance to begin from calm rather than rush straight into the noise.
Take a deep breath in through your nose,
Filling your whole chest.
And a slow breath out.
Again.
Breathing in fresh clear energy.
And breathing out any grogginess or heaviness left from sleep.
One more,
Even slower.
Inhale.
And a long,
Easy out exhale.
Feel your breath gently waking your body from the inside.
Slowly,
Let your breath return to its natural rhythm and simply notice it for a few rounds.
Imagine your mind as a window that's become a little foggy overnight.
With each breath,
Picture it slowly clearing.
Becoming bright.
And open.
And clear.
You don't need to blend the whole day right now.
Let your thoughts settle like sand drifting to the bottom of a glass of water until the water is still and clear.
Restful moment in that clear,
Quiet space.
Now gently ask yourself.
How do I want to feel as I move through today?
Perhaps calm.
Or focused.
Or kind.
Or steady.
Or open.
Let one word arrive on its own,
Without forcing it.
Whatever word came,
Silently repeat it to yourself a few times now.
Letting it settle in like a small seed planted for the day ahead.
Picture yourself carrying this quality into the first part of your day.
Know that you can return to this word and to a single calm breath at any point in your day.
Before meaning.
In a busy moment.
Whenever you need to steady yourself.
This clarity is always available to you.
It's only ever one breath away.
Slowly.
Joy awareness back to your breath.
Take a deep breath in.
Feel the freshness in your body.
And slowly breathe out.
Gently roll your shoulders.
With your fingers and your toes.
And when you are ready.
Softly open your eyes.
Carry your word and this clear,
Calm feeling with you.
You are ready to begin.
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.
