Welcome.
I'm Bex and this will be a guided meditation for allowing the pause.
So find an easeful shape.
Could be seated,
Reclined,
Or if standing is providing you with softness and be in that space.
If it feels safe for you,
Close your eyes.
Know that you're taking this time for yourself for self-care and that this pause is one you can integrate throughout your day without being in a formal meditation and yet having the insight that each moment offers a slowing down and an invitation to pause.
Beginning with your breathing and allowing the inhalation and the exhalation to flow through the nose.
If you notice any distraction,
Just name it.
If it's sound,
If it's an aftertaste or a scent,
Or the way your clothing is touching your skin,
Or the way your body meets the floor,
Or the cushion,
Or the chair,
Let that feeling of spaciousness integrate in simply by being with your breath.
If thought appears,
Notice and let it disappear.
This moment as an inquiry,
How may I feel my way into sensation breathing and sensation providing there may be a craving for following the trail of a tail.
And so you come back to your breath with loving awareness,
Loving kindness.
And if the loving is challenging the kindness or the awareness,
That is the quality of your essence here to breathe and cultivate the pause,
The space between.
So each inhale an arrival and each exhale a departure.
No two breaths are the same.
So you let yourself fill up and release.
And then you simply start again.
And if it's possible to keep the face soft,
To have slack in the jaw,
Then you give generously.
There is nothing you need to do right now.
And so you let breathing be the way.
And if the mind needs more support when inhaling,
Notice I am inhaling.
When exhaling,
I am exhaling.
In these moments,
You let the something,
The nothing,
And the everything move through you.
If mine wanders,
Simply note,
Mind is wandering.
Come back to breath.
No evaluation,
No critic.
So the pause gives spaciousness.
The pause lets go of reactivity.
And the pause may even shift the mind into this moment,
This moment.
What is actually happening now?
It's the now-centric focus.
No planning and no looping.
The pause provides.
.
.
The breath will remind you.
Your heartbeat will give you that pulse.
So lean into the spaciousness,
The curiosity and the innocence,
That you can't know what will unfold in the moment.
Practicing presence in the pause.
I meet this moment.
I meet this moment.
I meet this moment.
Feel free to sit,
Stand or recline longer.
Thank yourself for practicing.
This pause is available at any moment.
Namaste.
