Hello,
Welcome back.
I'm Sarah,
A somatic facilitator and coach,
Here to help you build nervous system resilience so you can live up to your fullest potential with ease and confidence.
I'll be guiding you through meditation.
Breath works.
Visualization and deep rest so that you can explore the pause between where you've been and where you're going.
Welcome to liminal space.
Today's practice is a simple breath awareness meditation.
Thousands of times a day without any effort your body pauses in a liminal space of its own.
Tiny suspended moment at the top of every inhale and another at the bottom of every exhale.
Not breathing in,
Not breathing out.
Just pauses between those moments.
Your body already knows how to live in the liminal.
So today we simply keep it company and draw our conscious awareness to it.
So finding that comfortable position,
Seated or lay.
And wherever you land.
You start to feel the weight of your body dropping as if it's being pulled to the core of the earth by gravity.
Feeling that support.
That feeling of being held.
There's nowhere else to be and nothing else to do.
Bones heavy.
Muscles melting around them.
And if it feels safe to do so,
Allow your eyes to close or maybe you just take a soft gaze.
And notice how you feel.
Mentally.
Physically.
Emotionally.
Energetically.
Without the need to fix or to solve.
Just meet yourself exactly as you are.
And then let your awareness drift down to the lower ribs and start to notice your breath.
Just happening without any effort.
Cool as it enters and a little warmer as it leaves.
No need to change it.
Simply be a witness.
Watching your inhale arrive,
Fresh and quiet.
Witness the exhale leaving.
Soft and enforced.
Now begin to notice something subtle.
That moment at the top of your inhale when nothing is happening.
And after your exhale another moment at the bottom where nothing is happening.
A small and suspended threshold,
You cross it again and again.
Don't search for these pauses too hard.
That you don't need to strive.
Just allow your breath to keep moving at its own pace.
Let your attention be gently captured by that suspension when it appears.
These pauses are moments of balance.
Turning points.
Where one thing has ended and the next hasn't yet begun.
So notice.
Can you rest there?
Just a fraction longer each time.
Not holding,
Not gripping.
Just lingering.
Be mindful of whether you're forcing the pause.
If you are.
Soften.
Ease off.
Give yourself permission to relax into the exploration of it.
That widen your awareness to the whole rhythm.
The inhale,
Pausing.
Exhale,
Pausing.
Inhale,
A threshold.
Exhale,
A threshold.
No counting,
No specific rhythm,
It just finds its flow.
Filling and emptying.
Effort and ease arriving and releasing Your breath has its own life cycle.
Dozens of times a day without any help from you.
And here you are,
Resting in the in-between.
And you might not feel like lingering very long in those pauses.
Just simply notice the turning points between each breath.
The world will speed up again.
It always does.
And life will keep asking things from you.
But you can carry this threshold with you.
Knowing that between every ending and every beginning there is a pause.
We often rush through these moments of liminality.
But it's here in the liminal in-between space.
Insight,
Healing and transformation quietly unfold.
Just because it's subtle doesn't mean it's not there.
Taking one more gentle breath in.
Notice a pause And then an even slower breath out.
Recognizing that pause at the bottom.
And then release any awareness of the suspensions of breath.
Gradually become aware of the weight of your body being held by the earth.
The external hum of the world starts to seep back into your awareness and you have the urge to twinkle fingers and toes.
Your eyes naturally start to flutter open.
And for the next week before we meet again,
See if you can invite these liminal spaces into your everyday.
Not just lingering in the pause between your inhale and exhale.
Those pockets of space in your day.
Find them.
Linger there.
If this practice gave you a moment of stillness,
Please share it with someone who needs a reminder to pause.
Rest well and I'll see you next week.
