A Purposeful Pause

The purpose of this guided meditation is to help you pause, shift, momentarily, from doing mode into being mode, and help you to tune into and fully inhabit the gift of the present moment. We start with some deep cleansing breaths to settle into the present moment and arrive in the body. Then you'll be guided to simply check in with how you're currently feeling, mentally and physically, and label whatever is present.

Transcript

Hi and welcome to this Purposeful Pause.

My name is Paula Nebutano and I'll be your guide today.

Come into a comfortable position,

Either seated or lying down.

Allow your shoulders to drop away from your ears and your hands to rest in your lap or at your sides.

Take a nice deep breath in through your nose and on the exhale,

Allow your eyes to close or maintain a soft gaze.

Now taking another full deep inhale and on the exhale,

Perhaps feel your body settling into the surface beneath you,

The surface that's holding you and supporting you in this space.

Now allow your breath to find its own natural rhythm and allow yourself to rest in this rhythm of the breath flowing in and out.

If it feels right to you,

Perhaps place your hand on your chest or your belly to really help you feel your breath.

Notice the rise and fall of the body as you breathe in and out,

Feeling the body expand with each inhale and settle with each exhale.

As you feel ready,

Take a moment here to begin scanning through your body,

Starting at the crown of your head and just notice what's here for you now in thought,

Emotion and body sensations.

Simply being curious about your internal weather pattern in this moment,

Whether it be stormy,

Calm,

Sunny or variable,

Simply notice whatever your experience is with an attitude of kindness.

Allow yourself to label what's here for you in this moment.

And as we come to the end of this practice,

Taking another moment here to check in with how you're feeling.

Noticing perhaps if your breath has slowed down,

The momentum of your mind is calmer.

Noticing any relief or ease throughout the body.

Begin to bring some gentle movement into your body.

And when you feel ready,

You can open your eyes and re-engage with your day,

Knowing that this practice is here for you anytime you need to come back to it.

Thank you so much for joining me in this practice and wishing you a beautiful day.

Namaste.