3-Minute Pause

In this practice, we explore paying attention with kindness and clarity, using meditation as a way to cultivate mindfulness as a way of life; being open, kind, and discerning. The guidance is only a suggestion. Please listen to what may be needed for your moment to moment, trusting your innate wisdom.

Transcript

Hi,

This is Jessica.

Welcome to the practice.

In this meditation,

We'll explore meeting the moment in three steps.

So step one,

Bringing awareness to whatever's here with some kind attention.

Step two,

We'll gather the attention and just focus for a moment on the body and the breath.

And step three,

We'll expand the awareness,

Allowing the attention to embrace once again whatever is here,

Taking in the full range of experience.

So as you're feeling ready,

Find a comfortable position,

One where you can feel alert and awake but not too stiff,

Not too rigid.

You can experience this practice with the eyes open or closed and bringing a kind attention with you as you meet each moment.

And let's begin here with step one,

Bringing awareness to this moment.

Perhaps thoughts,

Emotions,

Sensations are coming and going and just meeting whatever's here with some kindness,

Offering a little bit of space for whatever's happening.

And step two,

I invite you to gather the attention,

Focusing in on the body and the breath.

So just knowing the body's here,

Present,

Breathing,

And then to the degree that you feel comfortable,

Exploring this,

Getting a sense of the body here just now,

Maybe the feet grounding,

The hands resting,

Or the breath in the motion of the rise and fall of the chest or the belly.

And step three,

Expanding the awareness,

Opening up to the full range of experience just now.

If you'd like,

You can even bring some motion to the body,

Open the eyes if they've been closed,

Really take your time connecting to the space around you.

Thank you for practicing.