Hello,
This is Itzel,
And welcome to your daily pause.
You can use this meditation every day to find a little more space inside of yourself.
Not to change your experience,
But to become more aware of what's happening within you,
So you can meet each experience in life more fully and with more choice.
Let's begin.
If it feels comfortable,
Gently lower or close the eyes,
And just notice that you're here right now.
Feel the support beneath the body,
The floor,
The chair,
The surface holding you.
Let your weight settle even slightly.
Notice if there's any tension in the jaw,
The shoulders,
The belly.
And if you find tension,
See if you can simply be aware of it,
Let it be known,
Without forcing it to release.
Notice,
Simply noticing.
Now bring your attention to the breath as it is right now.
Not as something to control,
Just as a movement that's happening.
Breath coming in,
Breath going out.
Now turn the awareness to the body.
You might notice sensations,
Warmth or coolness,
Lightness or openness,
Heaviness or tightness.
There's no need to change any of it.
Simply notice what's here.
Now turn the attention to the thoughts.
You may notice images,
Memories,
Worrying,
Planning,
Whatever's here.
There's no need to follow the thoughts,
Analyze them or push them away.
Just notice thoughts arising and passing,
Like weather moving through the sky.
And now notice that alongside all that is coming and going,
The breath,
Sensations,
Thoughts,
There's also a sense of space,
A quiet background of awareness,
Without strain or effort.
There's nothing you need to do to create this space.
Simply notice.
Notice the space and allow yourself to rest here for a few moments.
Now gently bring the attention back to the breath.
Feel the body breathing in and breathing out.
And before ending the practice,
Take a moment to acknowledge yourself for pausing,
For listening,
For being willing to meet this moment exactly as it is.
And you might silently set an intention to return to this practice tomorrow or anytime you notice yourself feeling rushed,
Reactive,
Overwhelmed or disconnected.
And we'll close with a silent wish.
And if you'd like,
You can bring the palms of the hands together in front of the heart,
Sending out a silent wish that all beings everywhere know peace,
Peace and only peace.
And when you're ready,
Gently lift or open the eyes.
And thank you for taking this pause today.
