Deep Pause Meditation

This meditation is an opportunity to put down your to-do list. Let go of the busyness of your day and spend a few minutes turning your awareness inward. To pause and gently connect with your internal world.

In this guided meditation set to peaceful relaxation music you will; Increase your awareness of the sensations and emotions that your body is holding at any moment. Reset your nervous system so you feel deeply calm and present even on the most stressful of days. Clear the mental clutter so that you can go about your day with clarity and ease. Feel deeply rested so that you have more energy for the rest of your day.

Transcript

Welcome to this deep pause.

This is an opportunity for you to put down your to-do list,

To let go of the busyness of your day,

And to spend a few minutes turning your awareness inward.

To pause,

And deeply listen to your body,

And connect in with your internal world.

Begin by closing down your eyes.

Let go of anything you were doing before this.

Let go of anything you have planned to do following.

And let yourself fully land in this moment,

In this place,

In this body.

Bringing your awareness now to the edges of your physical body,

To your skin.

Notice the sensation of your clothing as it touches your skin.

Notice the temperature of the air around you.

Become aware of all the points of contact between your body and the chair or the floor beneath you.

On your next exhale,

Allow yourself to lean into this.

Allow yourself to become a little heavier as your body melts into the support beneath you.

Now bring your awareness to your face.

Notice any tension around your eyes and your jaw,

And let it soften.

Feel your body breathing,

The rise and fall of your chest and your belly with each inhale and exhale.

Allow your breath as it flows into your chest.

Let your awareness drop into your heart.

Notice any areas here that feel tense or constricted,

And any areas that feel light and expansive.

Notice the area behind your heart.

Are you able to relax into this area,

As if you were resting into your back?

Or is your energy pushing forward,

Eager to get to the next thing?

Just noticing without judgment what your heart is holding in this moment.

Placing a hand over your heart now,

And feel the connection here.

Notice the warmth of your hand as you allow your heart to receive this moment of nurture.

Notice how your whole body responds.

Then allowing your awareness to drop into your belly.

Noticing any sensations here,

Without judging or trying to change anything,

Just notice what your belly,

Your pelvis and your hips are holding in this moment.

Breathing down into your pelvic bowl,

As if with each breath you are waking this area up.

When you are ready,

I invite you to drop this question into your body.

Body,

How can I nurture you more?

No need to go searching for an answer,

Just watching and feeling anything that arises as you ask.

Body,

How can I nurture you more?

Then when you are ready,

And in your own time,

Coming back to the space around you.

Gently opening your eyes,

And continue your day with gentleness and love.

Reviews

Thank you for a peaceful and refreshing midday meditation. I love your voice and the pace of your words. Great choice on background music too. Thank you.