A Short Pause To Come Back To Yourself

This is a short pause to come back to yourself. An invitation to connect with your body and your breath, and gently bring yourself into the present moment. There’s nothing you need to fix or change, just a moment to notice and reconnect.

Transcript

Welcome to this gentle meditation helping you bring a moment of calm and ease to your day. Before we start find a comfortable seated position on a chair or the floor, Your spine upright and your hands resting gently on your lap or thighs. If it feels safe to do so close your eyes or you can gently lower the eyelids if that feels more comfortable. Take three deep breaths taking a moment to arrive just where you are. There's nothing you need to fix or change right now. This is a simple short pause bringing you into the present moment and back to yourself. Now when you feel ready start to bring awareness to your body. Sense your whole body. Maybe notice the support of the chair or the floor. Maybe noticing areas of tension or softness. Just observing, Paying attention with curiosity. Maybe you notice areas of warmth or coolness. Just noticing what is. Notice as we pay attention to our bodies to the sensations. Tension, Softness, Coolness, Warmth or any other sensations that arise. Just notice how that brings you closer to the present moment. And now if you like move that attention to the breath. Notice where the breath and the body moves the body. Maybe at the belly or the chest. Maybe noticing the rise of the body with the in-breath and the fall of the body with the out-breath. You don't have to change the breath or do anything. Just notice with curiosity the movement of the body with the breath. The body is calm and relaxed. The awareness is on the breath. And any thoughts that arise are natural and normal. You just acknowledge them and then come back to the breath. Breathing in, I know that I'm breathing in. Breathing out, I know that I'm breathing out. I am fully present with my breath. And now when you're ready we're going to come out of this gentle meditation. But just take a moment to show some gratitude for yourself for making this time, Creating this space to be more calm, More at ease in the present moment. And then gently turn your attention to the sounds in the room. Or outside of the room. As you slowly come back to the world outside. And with eyes still closed, Just gently move your body. Maybe roll your shoulders, Stretch your back. Move your fingers and your toes, Gently waking up the body. And then gently opening the eyes. And just noticing the room. Noticing how you feel. Wonderful. Thank you so much. Enjoy your day.