Hello and welcome to this three-minute awareness pause.
Take a moment to arrive here.
Whatever you are experiencing right now,
Thoughts,
Emotions,
Body sensations,
Simply let them be as they are.
Just notice what is here in this moment and acknowledge it as if you are opening the curtains and allowing the light to fall on whatever is present within you.
Now gently bring your attention to the breath.
Feel the body breathe itself,
The natural rise and fall in the chest or belly.
Let this be an anchor point,
A steady place to return to.
Each in-breath,
Each out-breath.
A simple rhythm to rest in.
Whenever the mind wanders,
Kindly guide it back as though returning home.
From the breath,
Widen your field of awareness to include the whole body sitting here.
Notice the posture,
The contact with the ground and the space around you.
Perhaps sense the atmosphere of this moment,
Sounds,
Sensations,
Even the quiet itself.
Rest in this wider awareness.
Steady and open as you prepare to step back into your day.
Remember that short pauses,
Pauses of awareness are always available to you and can help you reset and reconnect.
You are nowhere else but here.
Thank you.
