Compassionate Mindful Pause (With Music)

Explore a mindful moment of stillness and kindness. Gently reconnect to your body and the present moment. An opportunity to soothe and nourish yourself, or simply to rest. Suitable for all. Music: Narek Mirzaei - Music of Wisdom. Version without music also available.

Transcript

Welcome,

I'm Amy and this is a compassionate mindful pause,

The opportunity to return to your present moment experience with kindness.

Start by allowing your attention to sink down to where your body makes contact with the ground beneath.

You may gently wriggle your toes or your pelvis.

Let yourself be fully supported and held by the ground.

Tuning into the sensations in the lower body.

Let your legs be heavy and allow yourself to rest here just as you are.

Now becoming aware of your breath.

Start trying to change it,

Simply allowing it to invite you home to your body.

You might have a sense of softening on your out breath and a sense of welcoming on your in breath.

And if sensing the breath in the body doesn't work for you,

You may choose to keep your attention on the breath of the nose instead.

Now becoming aware of how you're feeling.

No need to analyse,

Simply bathe your body in kind awareness.

You may like to ask yourself the question,

How do I feel right now?

And take a step back,

Allowing the feelings and sensations to move through you.

If anything feels too much,

Simply return to notice where the body makes contact with the ground.

You may gently wriggle your toes or your pelvis.

Now you may follow up by asking yourself another question.

What do I need?

And allow the answers to bubble up.

This may mean resting quietly here for a few more minutes,

Really savouring the chance to pause and simply be just as you are.

Or maybe you'd like to soothe or nurture yourself.

This may mean placing a tender hand on your heart or anywhere that feels natural.

It may mean whispering a compassionate phrase to yourself.

Maybe something like,

You're okay sweetheart,

You can rest.

Now you may rest a little longer or you may move on with your day with kindness,

Remembering that you're always welcome to rest here with me as many times a day as you wish.