Hello and welcome.
I am so glad that you're here.
This is your short and simple pausing meditation.
Use this meditation as a way to create a little more spaciousness at any point in your day.
Begin by finding a comfortable seating position,
Ideally upright with your spine erect,
And allowing your belly and shoulders to be soft.
Closing your eyes and turning inward.
Beginning by simply noticing your breath,
Noticing its natural rhythm,
Noticing the rising and falling of your belly or your chest.
And as you feel and recognize this rhythm,
Allowing yourself to sink just a little bit more deeply into yourself,
Into the sensations of your breath,
Into your body.
And I invite you to allow each breath to deepen your self-awareness in the present moment.
Beginning to consciously deepen your breath as if breathing into presence.
Making each inhale and each exhale just a little bit longer.
Creating more spaciousness in the breath.
Observing yourself and noticing if the mind wanders.
Simply returning to the breath without judgment.
And I invite you to focus in even more deeply into each inhale and each exhale.
I want you to breathe as if this current breath is your only breath.
Focusing entirely on this breath,
This unique present moment.
Allowing your breath to bring you more and more deeply into the now.
And seeing that this truly is your only breath and this is the only moment as well.
So breathing consciously in and out.
Fully here in this present moment,
Breathing into presence.
Beginning as you're ready to imagine that with each breath you're actually creating more space within your body.
Expanding out and creating more space in your auric field as well.
Becoming more and more aware of the space within you as well as around you.
Noticing how much space feels good for you today.
Are you expanding to just about six feet outside of your body?
Are you filling the room where you are?
Are you reaching beyond it up into the sky,
Down towards the earth?
Whatever feels best.
Really noticing the space you have within and without.
Tuning into the space within and without.
Breathing into it.
And with this spatial awareness as you breathe,
You may notice places of contraction as well in your body.
Simply noticing and being present to the fullness of your experience.
And once you're comfortably aware of the spaciousness within and around you,
Allow yourself to simply sit and be.
Existing only here and now.
No past and no future.
Just here.
Allowing yourself to savor this present moment just a little bit longer.
Deepening even just a little bit more into this delicious pause in your day.
Again,
Noticing each breath as your only one.
And being fully present for each inhale and each exhale.
Recognizing how you're feeling.
Recognizing your self-awareness.
Noticing the effects of this practice.
Taking a moment to bathe in the impact.
And now,
Beginning to start the close of our practice.
You may notice your mind ready to move into the next part of your day.
Allowing your toes and your fingers to wiggle,
Being in some movement.
And fluttering your eyes open,
Seeing if you can maintain that meditative awareness.
As you slowly and gently take in the environment around you.
Looking into the corners of the space you're in.
Noticing things that you find beautiful.
Bringing your hands together in the center of your chest.
And bowing to yourself.
For a moment.
Taking a moment to honor who you are.
Thank you so much for joining me today.
I hope that this meditation has been a blessing for you.
And I wish you a beautiful day.
