Mid-Day Mindfulness Break

The purpose of this mindfulness break is to help you pause and shift momentarily, from doing mode into being mode, and help you to tune into and fully inhabit the body. We begin by opening with a purposeful pause by deepening the breath; settling into the breath and the body; witnessing what is present, and labeling what’s present.

Transcript

Hi and welcome to this midday mindfulness break.

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

Come into a comfortable position and when you're ready,

Begin with a nice big inhale through the nostrils.

And release with a long slow exhale,

Allowing the eyes to gently close or to maintain a soft gaze.

Take another full deep inhale and on the exhale perhaps begin to feel your body settling into the surface beneath you.

Now,

Simply allow your breath to find its own natural rhythm.

No need to do anything as the body knows how to breathe all on its own.

Allow yourself to rest in this rhythm of the breath as it flows in and out.

It can be helpful to place your hand on your chest or your belly to really help you feel your breath entering and leaving the body.

Notice the rise and fall of the chest and belly as you breathe in and breathe out.

Feeling the body expand with each inhale and releasing and settling with each exhale.

Take a moment now to begin scanning through your body and noticing what's here for you.

Notice what type of thoughts and emotions are here for you in this moment and what body sensations are here for you right now.

Be curious about your internal weather pattern in this moment.

Whatever that may be,

Whether it's stormy,

Calm,

Sunny or something else.

Simply notice what's going on with an attitude of kindness.

When you're ready,

Take a nice full deep breath in through your nose and exhale through the mouth.

As you feel ready,

Allow your eyes to open if they were closed.

Get reacquainted with your surroundings and prepare to reengage with the day.

Perhaps setting an intention to bring awareness to all that you do and to every interaction.

Again,

Embracing it all with kindness and curiosity.

Thank you so much for joining me in this practice today.

Namaste.

Reviews

This is a helpful, short meditation that is perfect to help calm your mind and reset if you are feeling out of sorts.

An excellent straightforward guided meditation- a wonderful reminder in the middle of my workday.

Quick but impactful meditation that helps bring me back to the present moment.

I’m a greatful humble Christian actor singer with kindness and a purpose amen 🙏

Perfect guide to make the most of a quiet 5 mins to myself - thank you!

Beautiful calming mindful practice. Thank you 🙏🏼

Simple meditation -as all meditations should be. Thank you 🙏

Just right. Short and sweet;
I feel a shift in my energy. Thank you 🙏🏻

Perfect for when you only have a few minutes! Thank you 🙏🏼

Perfect little break in the middle of the day. Ready to re-focus for the afternoon ahead

Very simple yet deep. Just what I needed. To see what the weather was inside of me! Thank u!! ❤️

Really nice for a quick break and some grounding in the middle of the work day.

Just what I needed to listen to my body this morning. Thank you!! 🦋✨🤍

Perfect short meditation 🧘‍♀️ thank you Paula 🙏😌💛

Very effective if you've just got 5 minutes.

Just perfect for my lunch break. I feel more grounded and ready to resume my workday. Namaste 🙏🏻

I really appreciated the short insightful practice to squeeze into my day. The guidance helped me stay present as my thought wandered to my activities. Thank you ❤️

Great short between meetings break