Short Pause With An Organic Sound Bath

This guided meditation is designed for quick pauses during busy days. It offers a simple way to reset your mind, reconnect with your breath, and return to the present moment. With light guidance and a calm pace, it’s easy to use anytime you need a break, whether between tasks, before sleep, or during moments of stress. A practical meditation for grounding, clarity, and short moments of stillness when time is limited.

Transcript

Welcome,

Let's begin by finding a comfortable seat,

On a cushion,

A chair or simply on the ground,

Wherever you feel most at ease.

Sit tall,

With your spine straight,

Like an L shape.

If you need,

Place a pillow under you for support.

Rest your hands on your knees or your thighs in Gyan Mudra.

Thumb and index finger lightly touching,

Other fingers relaxed.

Now,

Let your body grow still and while meditating,

Challenge yourself to not move,

A gentle act of self-discipline.

Just allow yourself to settle into the present moment.

For this meditation,

We will use a breathing pattern of inhale-inhale-exhale,

Inhale-inhale-exhale,

Inhale-inhale-exhale.

We will stay with it for a few minutes.

You take the first inhale halfway,

Then a second inhale to fill your lungs and belly completely.

Then,

Exhale slowly,

Fully,

Letting all the air out before starting again.

If your mind starts to wander,

And it might,

Just gently bring it back to your breath.

No judgment,

Just return.

Let go of distractions.

Nothing else matters right now,

But the flow of breathing.

Gently close your eyes.

Now,

Bring your awareness to your breath.

Inhale-inhale-exhale,

Inhale-inhale-exhale,

Inhale-inhale-exhale.

Relax and surrender.

And gently breathe out.

Feel the calmness.

When you are ready,

Bring some small movements back.

Your fingers,

Your toes,

Your neck,

Maybe a soft stretch.

Slowly open your eyes,

Carrying this sense of stillness and peace with you into the rest of your day.

Namaste.