Welcome back.
I'm excited to be sharing this purposeful pause together.
I am here now with you.
Choose to stand,
Sit,
Or lay down and settle into a comfortable posture of your choice.
Soften anything keeping you from being fully present for this next five minutes as you find ease.
Take a moment to arrive,
To land.
Feel your connection to the floor,
The cushion,
The chair,
The bed,
Wherever you are.
As you feel ready,
Allow your eyes to close or have soft gaze at something that isn't moving.
In this moment,
Pose this question to yourself.
What would I like to reset?
An opportunity to move forward into the remainder of the day with a shift.
And now to protect this time,
Imagine drawing a circle around the space you are in with a bright white luminous light.
This circle acting as a warm safe bubble to hold you for this pause that you have chosen to take with me.
Protecting this time for you and all that you need to be here.
Find your way to your breath.
Without changing or fixing anything,
Allow it to be exactly as it is.
Notice the gentle rise of the belly with the breath in and the fall of the belly with the breath out.
The gentle rise and fall of the belly as you drop into your breath.
On the in breath,
Think of the word in and on the out breath think of the word out.
In,
Out,
In,
Out.
Hands and arms are at rest.
Elbows are heavy.
Using as little energy as possible to support your rest,
The body knows the way to find ease.
Face and belly soft.
Legs and feet heavy.
Neck and head supported and relaxed.
As the body begins to more fully rest,
Invite the mind to also do so.
Noticing thoughts and sensations as they come and go without attaching or paying attention to them.
Simply notice and allow them to be just as they are.
Returning to the in and out,
Add in the words here and now.
In,
Out,
Here,
Now.
In,
Out,
Here,
Now.
In,
Out,
Here,
Now.
In,
Out,
Here,
Now.
Taking another few moments to remain in this space as you gently begin to call yourself back.
Noticing the sensation of the air on your skin,
The sounds around you,
The sounds within you,
The soft beating of the heart,
The soft thoughts in the mind.
Gradually as you feel ready,
Allow the eyes to open or come back to the horizon and feel yourself here.
Thank you for this shared practice together today.
