Sweet Pause to Renew

This short meditation offers you an opportunity to take a sweet pause and renew your energy, focus, clairty and calm. It begins with taking a few minutes to check in with your physical body and noticing your current state of being. Then the meditator will be guided through the body and encouraged to soften, allow and release any tension. Next, we tune into the breath and begin to lower our stress hormones and guide the nervous system into the rest & relaxation mode. Instruction in the "Just One " breath technique follows. A very simple and effective technique to encourge gentle focus and faciliate a sense of calm and renewal.

Transcript

So I invite you to take a comfortable seat and prepare just to take a sweet slow pause in your day.

Once you're comfortable,

Just sitting upright,

It could be on a couch or a chair or a meditation cushion,

Just as long as you're upright.

Begin to check in with your physical body,

Simply noticing how you're feeling at this moment.

Are you tired?

Are you energized?

Are you lighthearted or feeling a bit stressed?

Take a moment to observe,

How am I feeling?

And then begin to notice your feet and legs and pelvis.

Allow them to get heavy,

Fully trusting the support beneath you.

There be a lengthening up through your spine,

All the way to the top of your head.

And then the softening or releasing of your shoulders,

Let them fall down away from the ears.

Feel your arms just naturally draped down from the shoulders and your hands just resting comfortably on your lap.

And then begin to tune into the breath.

The breath is so simplistic,

Yet so very powerful,

In as little as 90 seconds of deep,

Slow breathing,

We can lower our stress hormones and begin to guide the nervous system into that place of rest and relaxation.

So the next time you breathe in through your nose,

Simply notice that sensation and notice when you breathe out what you might feel through your nose.

And then a few more conscious breaths,

Just like that,

With a state of curiosity,

Noticing the sensations.

And then the simple breath technique that you can use any time to help calm and center you,

It's called just one breathing.

So as you breathe in,

Silently say the word just,

And as you breathe out,

Silently say the word one.

And continue that as you count up to 10 slowly.

Breathing just,

Exhaling two,

On your own up to 10.

Final<|no|><|translate|>.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

Reviews

It's simple and short, but so relaxing!

What a great meditation to refresh my energy throughout the day. Love this!!💞

Calm,peaceful voice. Love the "just one"

Marsha has a very soothing voice. Thank you!

Love this! A quick reset and respite from a busy day.

This is a great way to add mindfulness to your day!

Wonderful meditation! Just like being in the room with Marsha!

Such a sweet practice and pause to the day inviting us to reset and breathe just one breath. Thank you.

Love this! A great way to regroup while honoring mind and body. Thanks so much!

Love the simplicity of this meditation, the spaces of silence and Marsha’s calming voice and presence.

Nice meditation to reset and move on to the rest of the day.

Marsha's voice is relaxing and mesmerizing! I love the breathing technique. It helps me focus and settle in.

Love this meditation! Will be my go to for those stressful days ❤️

Very nice. Gives a few minutes to relax and focus during a busy day. Thank you!

Wonderful. So relaxing🙏

Very nice and useful. Thank you 🙏

Short and sweet. A very nice pause.