Finding Pause | Guided Meditation | Connect With Yourself

Experience a refreshing 7-minute meditation perfect for mornings or midday to reconnect with yourself and embrace stillness. Sit comfortably, close your eyes, and take gentle, deep breaths. Focus on your breath, letting it anchor you in the present moment.

Scan your body, releasing tension with each exhale. Acknowledge thoughts and emotions without judgment, allowing them to pass by like clouds in the sky.

Return to your breath as your center, inviting calmness with each inhale and releasing stress with each exhale. Embrace this practice as a way to connect with yourself and foster peace.

As you conclude, slowly return to your surroundings, expressing gratitude for this moment. Open your eyes, carrying this newfound sense of calm with you throughout your day. This meditation is beginner-friendly, adaptable to your preferences for a tranquil and self-aware experience.

Transcript

Welcome to your meditation.

Open the body to receive the breath with more ease.

Adjusting in your seat to sit tall with the chest open and the shoulders down.

Don't feel pressure to hold the body rigid.

Instead think of an elegant stacking of the spine.

Feeling the rise and fall through the body with each breath.

Let's begin to take three big sighs.

Inhale through the nose.

Take an extra sip of breath at the top and sigh the exhale.

Again filling up,

Sending breath to belly,

Ribs,

Chest,

Throat.

Sigh it out.

One more.

Filling up and releasing.

Smooth out the breath.

Allow it to become more natural.

Breathing through the passages that feel best.

And close down the eyes.

Stare towards the back of the eyelids.

Relax your eye muscles as if you are turning down the external world.

Stepping inside.

Inside this space we can sit with ourselves and notice what is going on within.

Here we can notice the thoughts and chatter of the mind.

We can notice the sensations throughout the body.

Here we can notice the silence and calm.

Begin to carefully watch for the pause between the inhale and exhale.

Start to stretch that pause to take up more time and space.

The breath is still flowing but we are taking away any urgency or rush.

Imagine the pause between the breath as a calm space for you to sit in.

Stretch that space through the arms and the legs as you sit in the calm.

Noticing the rise and fall of the tides within.

Washing away anything we don't need.

The calm space you are creating pools into the arms,

The hands,

The feet.

Give every cell permission to take up more of this calm space.

Begin to breathe deeper into the body,

Energizing the breath.

Bring the hands onto the belly and breathe into the palms.

Tuck chin to chest and thank yourself for showing up to the practice today.

One more big inhale.

Sigh the exhale.