Welcome to Pause with Anja.
A few quiet minutes to pause,
Breathe and come back to yourself.
Right now we're going to gently quiet the racing mind and come back to the steady present moment.
Let's begin.
Find a comfortable seat or lie down.
Somewhere you feel safe and supported.
Let your eyes gently close if that feels okay.
However,
You are arriving right now,
Tense,
Restless,
Tired.
All of it,
It's completely welcome here.
You don't need to fix anything.
You've simply come to rest for a little while.
Feel the surface beneath you holding your full weight.
You are held.
You are here.
Let's lengthen the breath together.
Breathe in slowly through your nose for the count of 1,
2,
3,
4.
And out even more slowly through your mouth for 6,
5,
4,
3,
2,
1.
Again,
Breathe in 1,
2,
3,
4.
4,
And long soft out 6,
5,
4,
3,
2,
1.
Again,
Inhale.
And exhale.
The long out-breath is your body's own calming signal.
Each exhale tells your nervous system,
I am safe right now.
Keep this gentle rhythm going in your own time.
In through your nose,
Out longer through your mouth.
The anxious mind loves to leap ahead.
What if this happens?
What if that goes wrong?
Notice,
Without judging yourself,
That this is simply your mind trying to keep you safe.
It means well.
For the next few minutes,
You don't have to answer any of those questions.
Not one.
Imagine each what-if as a leaf floating on a slow-moving stream.
A thought appears.
You notice it.
And then you watch it drift gently past,
Carried away by the water.
Another thought comes.
That's all right.
Place it on a leaf too.
And let it float by.
You don't have to push the thoughts away.
And you don't have to follow them.
You simply let them come.
And let them go.
Now gently bring your attention to three things that are true and steady in this moment.
With the weight of your body.
Held and supported.
Notice the quiet natural rhythm of your breath moving all on its own.
Feel the points where your body meets the surface beneath you.
Solid.
Safe.
Here.
This moment,
Right here.
Is the only one you need to be in.
The future isn't here yet.
For now.
There's only this breath.
And this quiet.
Rest here in this steadiness for a few slow breaths.
Nothing to chase.
Nothing to solve.
Simply here.
Each breath a little calmer than the last.
Feel how your mind,
Giving nothing to grip,
Begins to grow quiet on its own.
When you are ready,
Begin to deepen your breath a little.
Feel your fingers and your toes.
And softly open your eyes.
Carry this steadiness with you.
And remember.
Anytime the what-ifs return today.
You can always come back to the one long slow breath.
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.
