The Pause - A Mini Meditation

This mini-guided meditation is designed to support you in taking a moment to pause in your day. Intentionally simple the track will help you internalise a breathing technique that can be used throughout the day to help calm your nervous system. If at any point the technique feels too intense it is recommended that listeners alternate a breath following their own breathing pattern with one that is slower and more intentional.

Transcript

Welcome to the pause.

Take a moment and bring your attention to notice how you feel.

Notice,

And if you can,

Name the feeling.

Do this without judgement,

And if it's safe to do so,

Allowing your gaze to soften and your eyes to close.

Taking a deep breath in and filling the lungs.

Hold for a moment,

Then sighing it out.

Another deep breath in and hold for a moment,

Then sighing it out.

Now bringing your attention to your breath,

We're going to slow things down.

Breathing in for 4,

2,

3,

4 and hold.

Then out for 6,

2,

3,

4,

5,

6.

Inhale for 4,

2,

3,

4,

Hold.

Exhale for 6,

2,

3,

4,

5,

6.

Now in your own time,

Inhale for 4,

And as you do so,

Feel your chest expand.

Hold,

And then exhale for 6.

Feeling everything soften and your shoulders release.

Taking one last mindful breath in for 4,

And hold,

And exhale for 6.

Now allowing your breath to return to its normal rhythm.

Bring your attention back to notice how you're now feeling.

Notice whether the feeling has shifted or softened at all.

Maybe it has,

Maybe it hasn't.

Just notice without judgement.

Now bring your attention back to the space that you're in.

Open your eyes,

And I hope you have a wonderful rest of day.