Embrace The Pause

This is a experience designed for all the overachievers, those of us who are constantly doing. So many of us are on the cusp of burnout. During this session we will learn how to pause in our lives so that we can rest, recover and heal.

Transcript

When was the last time you paused? When was the last time you just did nothing? This experience is for all the overachievers, The workaholics and for those of us who have just had enough of being burned out. Welcome to the practice called embrace the pause. So just find a comfortable position sitting in either a chair or a traditional meditation posture. Make sure that your back is supported and feet are gently rooted into the ground. Take a slow and steady breath in through your nose, Filling your lungs up completely. Pause when you reach the top. Exhale slowly through your mouth, Releasing the day and all that you have experienced. Shift your mind onto your breath. Use it like an anchor. Allow the breath to fully consume your mind. Notice each inhale and each exhale. Notice the gentle rise and fall of your chest and abdomen as you breathe. As you continue to breathe naturally, Begin to notice a slight pause at the end of each exhale. This pause brings a sense of calm. The pause brings a sense of serenity. Keep breathing naturally and focus that awareness on the pause. Now the invitation is with each breath cycle, Try to extend the pause slightly. There's no need to force it, Just simply allow the pause to lengthen naturally. Maintain a softness and a smoothness. Maintain a softness and a smoothness with your extension. There is no struggle or strain. Everything is nice and relaxed, Nice and soft. As you inhale, Exhale, Pause. And just notice the quietness in this moment as you inhale, Exhale, Pause. If you are becoming more comfortable in the pause, Gradually extend it a little longer as you inhale, Exhale, And pause, Pause, Pause. Can you feel the open spaciousness in each pause? If your mind wanders, Gently bring your focus back to the breath, Back to the pause. And don't worry, This is just a natural part of the meditation process. Continue breathing in this way, Progressively lengthening the pause after each exhale. And just notice how this affects your body and mind. And as you extend the pause, You might notice a sense of calm just beginning to wash over you. Just embrace this feeling of tranquility, This feeling of serenity, And any other feelings that you may be experiencing in this moment. They're all welcome. They're all valid. Just allow yourself just to feel it all. And remember, There's no right or wrong way to do this. Listen to your body and only extend the pause as long as it feels comfortable. And in these pauses, You may find a deeper sense of peace and presence. Allow yourself to fully experience this moment of stillness. Allow your soul to swim in the pool of peace that you're creating with each pause that you take. As we near the end of this practice, Gradually return to your natural breathing rhythm. Notice how you feel compared to when we started. What has shifted and what has changed? Take a moment to appreciate the calm and centeredness that you've cultivated through this practice. Take one last deep breath in. Hold, Hold, Hold. Big sigh. And just notice that natural pause again. And when you're ready, Just slowly wiggle your fingers and your toes. Slowly beginning to open up the eyes, Allowing the outside world to come back online. Thank you so much for joining me in this practice today. You can return to this practice whenever you need to find a moment of peace. If you've enjoyed this track, I have similar experiences that you can choose from on my Insight Timer profile. I hope to see you there.