My name is Christina and I'll be guiding you through this gentle pause,
A meditation to recenter yourself.
So just take a moment and find a comfortable seated position wherever you may be and place both of your palms face down onto your lap.
And now your gaze down towards your knees and feeling the weight of your eyelids and close your eyes ever so gently.
Finding stillness now so that you can be receptive to this grounding practice.
Noticing the way it feels for your feet to be in contact with the ground beneath you.
Supporting you in this moment and feeling your palms resting on your lap,
That weight holding you.
Notice the way your back is resting against the chair behind you,
Supporting you.
You are now resting in the stillness of this present moment.
We will practice accepting and letting go without any judgment and focus on the breath through visualization.
Notice your breath,
Noticing how gentle it is.
The rise and fall of your chest and noticing your breath as your chest expands outward.
And the fall of your chest as you exhale out what serves you no more.
Dropping deeper into relaxation.
And now place your right hand with your palm facing down on your heart,
Connecting with your breath and connecting to the feeling of the rise and fall of your chest as your breath moves inward and outward.
As you breathe in,
Begin to visualize your breath as free flowing energy moving through your entire body.
So as your breath moves inward,
Notice the rise of your chest.
And as you exhale,
The fall of your chest back down.
And with your next inhale,
Visualize your breath moving up from the tips of your toes till it reaches the crown of your head.
As you gently exhale through your nose,
Visualize the breath moving from the crown of your head down towards the tips of your toes and paying special attention to your natural breath effortlessly flowing.
And continue to follow the rhythmic movements of your atomic breathing with your hand on your heart.
Opening the pathway to your mind body connection.
Notice the rise of your chest as your breath moves inward.
Visualize the breath moving from the tips of your toes up towards the crown of your head and the fall of your chest as you exhale out through your nose.
Your breath moving freely through your body down your spine to the tips of your toes.
Your mind and body deep in relaxation,
Connecting deeper with this present moment.
And continue with your breathing on your own for just a few moments.
Really feeling the full body effect and noticing the calmness and stillness within you.
Just know that you can access this at any point of time.
And now move your hand and place it face down to meet your other hand resting on your lap.
Now draw your chin down towards your chest,
Really lengthening the spine.
Now allow your head to flow back up,
Leveled in its natural position.
Gently opening your eyes with a soft gaze,
Welcoming back the day,
Ready to re-enter your day with a new intention.
And wider awake now,
Noticing the space around you,
Noticing the sounds around you,
Wiggling your toes and your fingers,
Bringing the feeling back into your body.
Noticing the new connection that you have with your mind and body.
It was an honor to share this space with you.
Thank you for joining me for a gentle pause to awareness and for honoring yourself.
