The Sacred Pause

This gentle guided meditation invites you to explore "the sacred pause" - the space between stimulus and response. Through breath and reflection, you'll locate this space within yourself and learn to rest in it, discovering that room to respond consciously is already there, waiting to be noticed.

It's best used in moments of difficulty or emotional distress, as a way to ground yourself.

Transcript

Between stimulus and response, There is space. And in that space is our power to choose how we react. This is where our growth and our freedom lie. Today's meditation will explore the sacred pause. The space in between stimulus and response. This meditation is for you if you are finding yourself. Having a moment of difficulty. And are wanting to explore the spaciousness of this moment before deciding how to react. So find a comfortable position. Either sitting or lying down. Where your body can feel at ease. Let your eyes close gently. Or if that doesn't feel comfortable, Just simply soften your gaze. Take a deep breath in through the nose. And out through the mouth. Another deep breath in through the nose. Holding it briefly at the top. And then letting it out a little slower this time. Settling into this moment. There is nowhere else you need to be right now. There's nothing else you need to be doing. Take a moment to notice the places where your body is currently supported. Maybe it's the chair you're sitting in. Or the floor or bed you are laying on. Feel your body being supported. You don't have to do anything in this moment to support yourself. With your breath. Allow yourself to sink a little bit deeper. Into whatever is supporting you in this moment. Bring your attention. To the rhythm of your breath. Just noticing. The air entering and leaving the body. Notice how even in breathing there is a pause. Between the inhale. And the exhale. Just taking a moment to notice that with some curiosity. When things happen around us. A stimulus such as a word. A notification on our phone. Maybe a memory. Maybe a feeling. That might bring some discomfort, Some anxiety. Some anger. Some distress. We tend to want to react. This reaction is normal. But the reaction might not always be aligned with how we truly want to act. Or behave. It might not be aligned with our values. So this is a moment to just sit and notice. And slow down. Bring to mind. The most recent stimulus, The most recent thing that caused some distress or some discomfort. Where you noticed a reaction. Rising inside you. And as you bring it to mind, Just notice what you're feeling in your body. Connect with your breath here. Breathing in. And out. Connecting with your body. Noticing. Where you may be holding tension in your body. Or if the desire to react, Live somewhere in your body, Where would it be living in this moment? Notice what it's like to want to react. Notice what it's like to want to fix. Or to push. Or to pull. Or to control. This noticing is where the sacred pause lives. You're doing it right now. Continue to breathe. Just noticing if anything has shifted. Maybe there's a new tension arising. Maybe there's a releasing. Whatever it is, Just see if you can turn towards it with some curiosity. You can stay in this space as long as you need to. Continuing to be curious about what's coming up. Curious about thoughts. Feelings. The urge to react. To respond. If it feels accessible to you, I encourage you to place a hand on your belly. And another hand on your heart. Using that somatic connection to just widen the space a little more. Allow yourself to be in this space. As long as you need to. Knowing that you can come out whenever you are ready. Your body will let you know when it's time.