Dear listener,
Welcome to this space which invites you to explore the notion of pause.
How does the word pause resonate?
Do you often grant yourself a pause?
I invite you to have a comfortable place for you where it's possible to have this little pause,
This little break.
You may observe your natural breath and the way your body surrenders to your seat or to the floor.
Observe how the air goes in and goes out through the nostrils and observe especially the pause at the end of your breath when you breathe in and breathe out at your own rhythm.
Observe how you feel internally during those moments of pause.
Do you feel relaxed or in tension maybe?
It is just a moment of exploration together.
Every time you have active thoughts,
You may gently push the button pause and come back to your breath.
I now invite you to travel to different parts of your body as you explore the pause.
For instance,
Let's visit your shoulder blades.
You may close your eyes if you feel comfortable or open them and fix your gaze on an unmoving point in front of you.
You can observe as you're breathing in your shoulder blades how they move when you breathe in and breathe out.
Is it a continuous movement or maybe this movement also has its pauses?
Then consciously,
I invite you to explore the pause in that space and gently hold your breath at the end of your breath.
Breathe in through the nose,
Pause and observe your shoulder blades.
Breathe out through the nose if possible or through the mouth in second option.
Pause and observe your shoulder blades.
You can do it again,
Twice at your own rhythm,
Always respecting your boundaries and what feels safe for you,
Being aware of what feels uncomfortable and comfortable too.
After this exploration,
Breathe naturally.
Then I invite you to put your attention to another part of the body,
For instance your throat.
Let's breathe in and pause again while observing how your throat reacts with curiosity and breathe out at your own rhythm always and hold your breath while observing that throat.
Then breathe again and do it in cycle.
You can repeat this process twice again,
For instance,
At your own rhythm,
Twice or more according to what feels comfortable for you.
The goal is not to hold your breath for a long time,
It is an exploration in which you can observe your sensations and even your emotions when you hold your breath,
Observing a part of your body.
You will be discovering new sensations and ways to experiment your breath and your body always in expansion.
Your body is a whole land of discovery.
I now invite you to focus on your belly and just put one hand here if it's ok for you.
Breathe in,
Hold your breath while observing your belly,
Releasing real throat.
Breathe out,
Hold your breath while you keep observing your belly.
You may repeat this process twice at your own rhythm and respect boundaries always.
Observe your emotions,
Your sensations,
Your zone of comfort and discomfort without any judgment,
With kindness.
I invite you now to put your attention on your heart space and lay your hands on it if it's ok for you.
Do you hear your heartbeats,
Your inner pulsations?
If you hear them,
You may observe the moment of pause within your heartbeats.
You can see that even your heart is having its own moments of pause.
Last but not least,
I invite you to have three deep breaths of gratitude.
Inhale the gratitude and exhale it in your whole body.
And do it again at your own rhythm.
Breathe in the gratitude through your nose and breathe it out,
Visualizing your gratitude,
Feeling it in your whole body.
You may thank yourself for the pause you have gifted yourself with.
Keep breathing the gratitude in and out.
How about exploring the pause in your life in the way which feels good for you?
You may explore yourself even outside this meditation and explore other parts of your body at your own rhythm always,
Having a pause that you well deserve.
Thank you for your time and presence,
Dear listener.
See you very soon.
