4 Minute Pause Between Now And What's Next

This meditation is designed to help you create a pause between two moments. To take a deliberate pause between what's happening now and what's coming up next. Many of us rush around without taking a moment to breath and check in. Here is your opportunity to have a break, take a pause and connect to yourself. It will help you connect to the breath, calm down your nervous system, relieve your stress and feel more grounded.

Transcript

So you're here trying to create a pause between what's happening now and what's coming up next.

A breath,

A moment,

A pause just to reset and recalibrate.

We're here to calm your body and your mind,

To help you to be present now and in your next few moments.

So make sure you get comfortable,

Moving yourself into a comfortable position if you're not in one already and just sitting in a chair or lying down.

Be here for a few moments.

I invite you to close your eyes if you haven't done already or have a gentle soft gaze.

So just start to tune into your breathing,

Whatever that is,

Breathing in through the nose and breathing out through the mouth.

There's no right or wrong,

Just breathing in through the nose for a moment and out through the mouth,

Sighing out if you want.

And as you do this,

Breathing in through your nose and out through your mouth,

I want you to count to four on both.

So breathing in through your nose for four and out through your mouth for four.

Continuing to do that in your own time now.

As you breathe in for four and out for four,

Just gently notice the shift in your breathing as you create this pause,

This moment.

And as you do this,

Place one hand on your chest and the other on your belly.

Just notice what this feels like.

It's okay if it feels different.

Just connecting the mind and the body and the breath,

Really feeling grounded and present in this moment.

Breathing in for that four and out for four.

Create that pause that you need between now and what's next.

Letting your body fill with breath,

Feel it leave the body on the exhale.

Calming the body down.

Now I invite you to take one more cycle in your own time.

Now gently coming back into the moment by opening your eyes,

Placing your hands on your legs and just pause for a few more seconds and feel the impact of this practice.

Just choose how you respond in that next moment now.

Through this present awareness and your breath.

Reviews

Effective practice for a pause in the action. Taking time for conscious breath. Thank you!

Lovely quick mid-day pause and reset. Thank you! 😌🤙🏽

Lovely-just as promised!

Lovely short moment of presence. Very pleasant, grounding voice. Special thank you for not using backgroung music.

Thank you