Hello,
This is Siobhan from the Mindfulness Uplift and this is your midday meditation,
Pausing and re-centering.
Find a comfortable position,
Seated if possible,
And allow your spine to lengthen but without strain.
Let the shoulders soften,
The hands resting easily in your lap.
And if it feels comfortable to do so,
Gently close your eyes,
Otherwise soften your gaze towards the floor.
Take a moment to acknowledge the middle of the day.
Perhaps you've already done a lot,
Perhaps there's more ahead.
And now,
Giving yourself permission to pause.
Begin by noticing the breath.
Where is it most obvious right now?
Simply rest your attention there.
You might notice the breath feels different from the morning,
Perhaps quicker,
Shallower,
Or more settled.
Whatever is present is welcome.
Now widen awareness to include the body.
Notice your posture.
The contact with the chair or floor.
The weight of the body being held.
If the mind feels busy,
That's okay.
Each time you notice the mind wandering,
Gently escort your attention back to the breath,
Again and again.
Now ask yourself quietly,
How am I really in this moment?
There's no need to analyze,
Simply notice what's here.
Energy,
Tiredness,
Tension,
Or calm.
See if it's possible to meet whatever you notice with a kind,
Curious attitude.
If you like,
Imagine the breath creating a little space inside the body.
With each inhale,
A sense of openness.
With each exhale,
A soft letting go.
Spend a few moments resting in this simple awareness.
Breathing,
Sensing,
Being.
As you begin to close this practice,
Reconnect with your surroundings.
Notice sounds,
Light,
And the feeling of the body in space.
Gently open your eyes when you're ready.
See if you can carry this steadiness with you as you continue with the rest of your day.
