Beginning to take a pause.
Just being aware at first of the sensation of your feet on the floor.
Having a sense of being just here,
Right now,
Physically present.
Turning attention to your breathing.
Two or three deep breaths will help you to pause,
To slow down for a moment and choose where to place your attention.
Not trying to fill yourself with air like a balloon.
Just allowing the chest and the abdomen to fully expand.
And then fully,
Gently empty,
Before filling again with a full deep breath.
Noticing on each out-breath how the body can relax.
Noticing on each in-breath where in the body there may be tension or discomfort.
On each out-breath feeling that particular tension soften.
Not trying to relax.
Just allowing each deep breath to carry away some tension.
If you wish,
Lowering your gaze or closing your eyes.
Relaxation.
Setting your attention free.
Placing your attention on your breathing wherever you can feel that happening.
Just paying attention to the breath.
No need to control it.
Observing the character of each in-breath and out-breath.
Each happening all by itself.
Allowing the breath now to take on its own depth and duration.
If the mind wanders,
If your attention is drawn away to something else,
As soon as you notice,
Feeling pleased to have noticed,
Just bringing your attention back to your breathing.
Not a mistake.
Not doing it wrong.
All part of the pause.
Noticing and gently coming back to the breath.
And being aware now of observing the breath.
Being aware of paying attention to it.
And widening that attention back out to other sensations in the body,
To where you feel your feet on the floor.
Sensing the air on your skin.
Hearing the sounds around you.
Opening your eyes if they were closed.
Noticing what has changed.
What feels,
What seems different since you paused.
Ending the pause and continuing with your day.
