Welcome to day four of your seven-day meditation experience.
Today,
We'll discover the magic of pauses,
Tiny moments of stillness that you've been experiencing in the days before this one.
Take a comfortable seat,
Find a comfortable position.
Wriggle and jiggle.
Place your hands where it feels right,
Your feet where it feels comfortable.
Sitting,
Lying,
Feet on the floor,
Cross-legged,
What feels right for you today.
Not yesterday,
Not what you think should be right,
What you've seen before,
The right position for you.
And when you've found it's still your body,
Then just tune into your breath and wait for yourself to feel comfortable and safe enough for your eyes to get heavy and to close them or to lower your gaze softly down.
So you've found the position.
You've stilled the body.
Now you're choosing to focus your attention on yourself being breathed.
And the ultimate to feeling safe is to close your eyes.
So if there are days you don't feel like closing your eyes,
That's okay.
Just soften your gaze,
That's all.
Let's take a long,
Deep,
Intentional breath in,
Into your belly,
Into your ribs,
Into your chest.
And release it slowly from your chest,
From your ribs,
From your belly.
Draw the breath in.
And exhale.
Inhale.
One more.
Inhale.
And exhale.
Now I invite you to let your breath settle back into its natural rhythm,
Where you're being breathed.
You don't have to do a thing.
And I invite you to bring your attention to yourself being breathed,
Simply noticing the natural inhale and the natural exhale.
And see,
Just see,
If you can catch the tiny pause in between.
I'm right here.
That pause may last only a moment.
But within it,
There is total stillness.
A soft gap.
Just notice it.
Try not to make it happen.
Simply notice it,
Gently.
I'm right here.
As you continue,
See if you can find little pauses in your body too.
The stillness when the chest rests between breaths.
The quiet when the shoulders drop.
See what you can find.
Be curious.
Take your time.
I'm right here.
Let this practice remind you that stillness is always,
Always here.
In us.
Hidden in the spaces.
Like the comma in a sentence.
It lets everything breathe.
Take three deep nourishing breaths.
Inhaling fully.
Drawing nourishment into the body.
And exhaling anything you don't need.
The inhale is like a spring clean.
The exhale.
Taking everything with it.
That you've unearthed.
That's not yours.
That's not needed.
And when you've taken those three deep nourishing breaths.
Notice the calm.
That comes from simply pausing.
This was day four of your meditation experience.
Tomorrow in day five we'll turn toward the heart.
Exploring kindness and care.
I'll see you there.
