Hey.
I'm going to keep the intro short.
This is a very small,
Very real pause.
Think of it a bit like a micro-yoga nidra.
It's just there for whenever there is an urgent time you need to take a step back and pause.
Whatever is going on,
Whatever has happened.
We can take these pauses.
Just to give ourselves two minutes of peace.
So wherever you are,
I'd like you to find a comfortable position.
Whether that's laying.
Or sitting or standing.
Just whatever works for you in your circumstances.
And rest your hands wherever they land.
You don't have to close your eyes.
But it can help if you do.
And just notice.
The points of contact.
Where you meet.
The surface you're on.
And it can just be that fact.
It is where you are right now.
And as you breathe in,
And breathe out.
You can try to elongate those breaths.
But just in your own time and at your own pace.
As you breathe on the inhale.
I am here.
And on the exhale.
That is enough.
You can repeat that as many times as you need.
Just creating that fact.
Right here,
Right now.
Where you are planted.
Is enough.
And as you continue to breathe.
I'm just gonna say a few short words.
And you can just let them learn.
Following.
Where the words take you.
Placing your attention.
As we go.
Through scanning gently from the crown of your head.
All the way down to your toes.
Noticing any tightness?
You can name those areas of discomfort.
Or comfort.
Just with a single word.
There may be tiredness.
Something may be shouting.
Something may feel okay.
Those more uncomfortable parts can be softened.
Just when we've given them notice.
And named.
And if fierce thoughts arrive,
And they will,
And give them a nod.
I see you.
And just bring your attention back.
To the breath.
Where you're planted.
Or wherever you are at.
In a scan.
I feel poison.
You don't have to solve anything.
Right now.
Yes,
There may be things that you do need to solve,
But not at this moment.
If you're keeping score on whether you're breathing right.
Whether you scanned your body too quickly.
Whether you've softened things enough.
You can stop.
This moment is not about performance.
It's about being a real human being.
Who is allowed to rest and pause.
And you can take three really big,
Deep breaths now,
Full.
In and out.
In your own pace.
Letting your shoulders drop.
You may even let your head drop,
Your hands drop.
With a big giant sigh just to try and release whatever it is that brought you to this needed pause.
You are here.
You have the power.
And the resilience within you.
Feel it building up inside of you.
When you're ready.
You can wiggle his fingers and toes.
Bringing the small movements back to your body.
Open your eyes if you had them closed.
And keep that power and strength with you.
As you go into your next moments.
You can do it.
Thanks for being here.
