Pause-Relax-Open

A 5 minute guided process to Pause, Relax, and Open. These are the first 3 invitations of Insight Dialogue, and also a helpful informal practice you can use anytime to bring more awareness into your day.

Transcript

Begin by finding a position where you can sit comfortably for the next five minutes.

As we begin to pause and bring the energy into the body,

You're invited to bring your eyes to a soft downward gaze.

Or you can have eyes closed.

Beginning to bring the attention into the body.

Pausing.

As we pause,

Allowing space for what's here to be seen.

To be seen.

And after the pause,

The next invitation is to relax.

Noticing any places of habitual tightness or tension in the body.

And very gently inviting those places to relax.

The third invitation is to open to whatever's here in this moment.

Allowing.

What is it like right now in this body,

This experience of being alive?

Pause.

Relax.

Open.

Open.

Feeling the body breathing.

Noticing any sensations.

Pause.

Relax.

Open.

Open.

It's like this right now.

Noticing when the mind wanders off.

Bringing it gently back to the present moment.

Pause.

Relax.

Open.

Open.

This is the experience of being alive in this body in this moment.

Now in our last few moments,

I invite you to extend gratitude towards yourself for this intention of bringing pause into your day.