Mindful Pause To Relax & Refocus

Having regular breaks and taking mindful pauses is important for our mental health and wellbeing. I have created this short mindfulness meditation for you to use regularly throughout your day. It will help you to cultivate a sense of calm and focus through mindful breathing, mindful listening, and with a relaxing music track to support you.

Transcript

Welcome to this short mindfulness meditation that you can use anytime throughout the day to renew your energy and get a sense of calm.

Let's begin.

Starting this meditation with some bells.

Sitting in your chair with a relaxed and upright spine,

Close your eyes.

Feel your feet flat on the floor.

Notice your back as you sit against your chair.

Now let's take a deep breath in all the way into your abdomen and slowly releasing it out.

Take another deep breath in and slowly breathing it out again.

And one more time,

Take a deep breath in and slowly releasing your breath again.

Now allow your breath to return to normal.

Just notice your breath as the air flows in and out of your nose or your mouth.

If thoughts come up,

Allow them to come and go like clouds in the sky.

Just let them come and let them go and return to your breath.

Just follow your breath.

Just follow your breath.

Now let's move our attention to our listening.

Pay attention to the sounds around you.

Just listen without any attachment.

Again,

If thoughts come up,

Let them pass like clouds.

Just listen.

Listen.

Listen.

Now become aware of your whole body again.

I will ring the bell.

Listen to the end of the sound and then open your eyes and move into your day.