Mindful Moment Of Presence

Enjoy this 5 minute invitation to pause and calmly reconnect with the present moment. Through breath awareness and intentional concentration, we can activate the parasympathetic nervous system even in the midst of a busy day to slow down and recenter. A little goes a long way. Give yourself permission to pause, breathe, and be. Gratitude to Music of Wisdom for the royalty-free music you will hear gently in the background called "The Inner Calling."

Transcript

Hello my friends,

Let's take a brief moment here to sigh,

To relax your shoulders,

To unclench your jaw,

To draw a deep breath in through the nose,

And let that breath out through the nose or mouth slowly and mindfully.

And again,

Drawing a deep breath in through the nose,

Feeling this expansion in your being,

And letting that breath go.

Taking two more of those,

Moving at your own pace,

Drawing that breath in,

And slowly exhaling,

Letting that breath go.

Perhaps softening your gaze or closing your eyes here for just a moment,

Moving inward,

Feeling your breath as it expands in your chest and in your belly,

And feeling all of that contract and release as you let go.

Starting to focus on this rhythm that is unique to you,

This in and out,

Without trying to control or change anything about it,

Allowing yourself to witness,

To observe,

To give yourself a moment of pause,

And perhaps draw in an intention of I am here.

Bringing awareness to your breath,

To your inhale and your exhale,

Is that gentle reminder that you are here in this present moment.

Come back to connection.

I am here.

Staying here for as long as feels true,

Perhaps drawing in your breath and repeating I am,

And as you exhale repeating here,

I am here.

Knowing that your breath is always available to you to come back to,

This tool of presence,

Of connection,

Reminding you to stay in the here and now.

I am here.

When you are ready and there is no rush,

Slowly beginning to blink your eyes open or lift your gaze and come back into the present moment,

Taking in any colors,

Shapes,

Textures around you,

Mindfully looking around the room and drawing on all of your senses to reconnect.

Knowing you can always come back to this breath practice whenever it is needed.

I am here.