Hello,
My friends.
Thanks a lot for joining.
I'm very happy to see you guys.
My name is Diana.
I'm a MindBodyConnection coach,
A psychosomatic specialist,
And a meditation teacher.
This meditation will illustrate how you can take a mindfulness pause in your daily life.
Start by finding a comfortable posture,
Allowing your body to be both relaxed and alert.
You may gently close your eyes or soften your gaze.
Take a few slow,
Deep breaths in and out.
Feeling yourself arrive fully in this moment.
In and out.
There is nothing to do,
Nothing to worry about,
Nothing to react to at this very moment.
Allow yourself a few minutes for yourself.
And bring to your mind a specific scenario or a situation from your day.
Perhaps it is something that happened recently or is something occurring.
Where you typically feel a sense of rush,
Pressure,
Or reactivity.
For the purpose of our meditation,
Choose something that causes certain reactions,
But is not too overwhelming.
And see this scene in your mind's eye unfolding in front of you.
The triggers,
The familiar feelings beginning to arise.
Allow yourself to feel whatever happens,
Knowing that you are safe in this moment and it is just an experiment in your mind.
And as you perhaps feel this familiar urge to react or to speed up or to become tense,
Consciously insert a pause.
It is like hitting that pause button on a remote control.
Envision the action in your mind's eye freeze.
Everything stills.
And in this imagined pause bring your awareness fully into your body.
Notice the specific sensations in that frozen moment.
Where do you feel the tension?
Is your breath shallow or rapid?
What emotions are beginning to surface?
Continue to hold this paused image in your mind.
And now gently direct your breath into those areas of tension that you have noticed.
Imagine your breath softening the tightness maybe in your shoulders or releasing the clench in your jaw.
Calming the quickening of your heart.
Observe what happens in your body by creating this internal space,
This mindful pause.
Do you notice any subtle changes or shifts?
It can be softening,
Slight easing,
A sense of space opening up where there was constriction before.
There is no need to force anything.
Simply observe with curiosity and open mind.
And simply keep breathing.
As you remain in this imagined pause notice if a different perspective begins to emerge.
Can you see the situation with a little more clarity?
Are there other ways of responding to that you haven't considered in the heat of the moment?
This pause creates a space within yourself for your intuitive wisdom to surface.
A space where you are not driven by immediate reaction but guided by more thoughtful awareness.
Notice if any new insights or possibilities arise in this still space.
Keep taking breaths in and out.
And take a moment to anchor this feeling of this mindful pause within you.
Notice the happened changes.
Perhaps a sense of spaciousness,
The softening of tension,
The potential for a different response.
And breathe this feeling in,
Allowing it to settle into your body.
This is the power of the holiday within the breath moment of conscious stillness.
Let go of that situation in your mind and gently bring back your attention to your physical body in the present moment.
Take a slightly deeper breath in,
Add some movement into your body and carry with you the memory of this imagined pause and the insights it offered.
And as you move throughout your day,
Remember that this pause button is always available to you.
You have the power to create this space even in the midst of reactivity.
And within this space lies the potential for a more mindful and intentional way of being.
When it feels right to you,
Give yourself a gentle pat on the back or a work hug,
Put a gentle smile into your lips,
Thanking yourself for taking this time for you,
For practicing.
And open your eyes,
Fully arriving into the surroundings.
Thank you so much for practicing with me today.
And I'll see you soon.
Bye.
