The Wonder of a Pause: Autumn

This a short, highly effective 5 minute Pranayama. It is designed to give you the guidance and space to melt into a deeply grounded state of relaxation, in the here and now. Feel the immediately calming effects as you take each rejuvinating breath. You have time for a deep breath before this practice starts at 12 seconds in. Make yourself comfortable on the floor or cosy in your bed, to set yourself up for a rejuvinating rest. Set a timer for 15 minutes at least, so you can continue the breath awareness after the guided 5 minutes finishes.

Transcript

In this wonder of a pause,

I welcome you to land as lightly as the autumn leaves on a crispy cold day.

We often allow ourselves the pause of rest when the evening turns into night.

With the weight of the blanket and the softness of the pillow,

We finally rest.

So for this moment here,

We connect with a part of you that invites the restful feeling of surrender into a moment of rest with this soft pranayama.

Take three deep breaths and let your body rest lightly on earth.

Breathing in,

Filling your lungs and breathing out.

Inhale and exhale.

And one more.

The season of autumn belongs to the element of metal,

The energy that keeps that of value and lets the rest go.

The organs of the lungs,

Large intestines and also the organ of the skin belongs to this element.

Notice your breath,

The soft sensation of the air coming in through your nostrils and moving down into your lungs.

Notice the air moving out on the exhalation,

The cooler sensation on the inhalation and the warmer sensation on the exhalation.

Notice the skin of your whole body and the feeling sensation of the air surrounding you.

When you breathe in,

You can let yourself imagine that all the pores of your skin are open and the wind of air is moving into the space of you,

Through your whole body.

When you breathe out,

Imagine the air moving from the inside and out through the softness of your skin with all the pores open.

It is like the air you breathe into your body are opening spaces from within.

It is a subtle opening that can be felt through the grounding and relaxation of your body towards earth.

You're breathing in through your feet.

You're breathing in through your legs,

Your pelvic area.

Breathing into your lungs and heart and into the space of your hand.

You're breathing in to the whole body.

On the exhalation,

Keeping that a value and let everything go through and out.

Let the wonder of a pause continue for at least ten more minutes.

Namaste.

Reviews

Fantastic! I practiced this as my savasana today and it was wonderful!

Very gentle, soft, calming and what a lovely sweet voice. Thank you Fatima. 🌬☀️🍃🍂🍁

Wonderful meditation. Thank you!!
🥰🐾🍁💕🌹🌷🦋🦃🙏🏼

This was beautiful! Exactly what I needed.

Perfect for a Louisiana Autumn day ! Thank you

Full body breath!

A quick refreshing meditation. Thank you. Nameste'

Wonderful visualization, very calming.

Nice. Thank u. 🙏🏽

A perfect start to my day. Thank you!

Love your voice!