A Moment To Pause And Be Present

This is a short meditation meant to offer to you a moment to pause and just be. A moment to be present in your body. It can be used at any time of the day and repeated as many times as you'd like to get still and quiet.

Transcript

Welcome.

This is an invite to just be.

To be here in this moment.

An intentional pause in your day to just stop and notice.

Take in your surroundings,

Look around you and notice what you see.

And then gently allowing your eyes to close so you can connect to the sounds around you.

Notice what you hear.

Perhaps you can hear the birds chirping in the background.

And then extending your awareness further into the distance and noticing what sounds you hear there.

Breathing in,

Notice if it feels expansive.

And then noticing your body's natural desire to want to relax when the breath leaves the body.

Begin to breathe in for the count of four and then breathing out for the count of six.

In,

One,

Two,

Three,

Four.

Out,

Two,

Three,

Four,

Five,

Six.

And just continuing just like that for a moment or two.

Stay with the breath.

Be here in this moment.

And stay here with the breath.

Maintaining your awareness on the counting.

In for four.

Out for six.

The inhale slightly shorter than the exhale.

Slowly letting go of the counting and then letting your natural breath resume.

Feeling relaxed and safe in your body.

When you are ready,

Bring your hands together,

Palm to palm,

Resting in front of your chest.

And then give yourself a moment to be grateful for something that is wonderful in your life today.

Thank you for spending this intentional moment,

This pause with me.

I appreciate you.

Thank you.