Hello and welcome to the pause meditation.
The pause meditation is actually an acronym that stands for pause,
Assess,
Uncover,
Surrender,
And evolve.
And this meditation will be helpful for you if you are in a challenging situation or perhaps something came up that has really triggered you and you just need to pause and figure out what your next best move really is.
So let's get started.
Feel free to find that comfortable and yet alert position.
Usually with your feet on the floor,
Your hands in your lap,
Your back is straight,
And your head is in alignment with your spine.
You can do this sitting in a chair or sitting on the floor,
On your cushion,
Or even lying down as long as you remain alert.
So to begin,
Let's begin with feeling the weight of our bodies in our chair,
Grounding ourselves to being here right now,
And just noticing that weight in our bodies.
And now let's bring our attention to our breath.
And just notice a few inhales and a few exhales and just noticing a few cycles of your breathing.
Now let's begin by just remembering that situation that perhaps is circling around in your mind.
You're frustrated,
You're annoyed,
Perhaps you're sad and you're just not feeling in a good mood right now because of what happened.
So let's begin with the P and just pause,
Bringing our attention to that situation that has really triggered us and has made us frustrated,
Upset,
Or annoyed or sad.
Let's just pause and just notice how it feels in your body and just noticing any sensations in your body as you pause.
Any tension or tightness,
Perhaps even lightness or numbness,
But just notice the sensations in your body.
Next is the A,
To assess.
Assess what happened in the situation.
Who was involved?
Also,
What happened?
Now let's go to the U,
Which stands for uncover.
And uncover what is coming up for you.
Why does this make you so upset,
So frustrated?
So uncover what's really going on for you in this moment and with this situation.
Is it disappointing?
Did you work really hard?
Did somebody cut you off in traffic?
Really uncover what is it that is causing these feelings and these challenges?
Perhaps it's fear or you're scared,
But whatever it is,
Just uncover and just notice you're not trying to change anything.
You're just trying to observe and uncover what was coming up for you.
Now let's go to the S,
And the S is to surrender.
Surrender to what is.
Surrender to what already has happened.
Surrender and accept the situation as it is,
Not as you would like it to be.
And now evolve.
Evolve is about thinking about what is your next best move.
Evolve out of this challenging situation by just thinking about or noticing what could be your next best move that could be positive and in the best interest of all.
So let's evolve out of this challenging situation and really thinking about what is the most positive response or action I can take to guide me in the direction in which I want to go.
What is the next best move?
And with that,
Let's take a deep breath in and a slow exhale out.
And in a moment,
I'll ring the bell.
And feel free to listen to the bell until you can no longer hear it.
And then open your eyes and bring your attention back to the room.
Thank you for sharing your practice with me.
And I hope this pause meditation helps you and guides you to your next best thing.
Thank you.
