Welcome to another guided meditation.
This meditation will help you arrive at the sacred pause.
I invite you to sit comfortably in cross-legged position.
You can even do this lying down.
Gently close your eyes.
Relax both the palms on your knees.
It will take few seconds to arrive.
Whatever that means to you.
So just relaxing your sit bones,
Relaxing the shoulder.
Getting more comfortable with the seat.
We can scan our body from the toes all the way to the crown and from the crown all the way to the toes.
Just checking in with ourselves.
How your body is feeling today.
If it's asking you to give any attention to any part of the body.
Take few seconds to really scan the body.
Unhurried and slowly.
We are not rushing.
We don't have anywhere to go.
We have arrived.
Slowly you can focus on your breath rhythm today.
Noticing how we are taking inhales and exhales.
Without changing without trying to manipulate the breath.
Just noticing with all of your focus and attention.
I'll keep reminding you to come back to the present moment.
If getting pulled by any thoughts,
By life.
The art of arriving again and again.
At every moment is the practice of meditation.
And slowly start taking deep breaths in and out through the nose.
Inhale and exhale.
Exhale.
Keep it going with your own pace.
Trying to extend the breaths.
Unhurried,
Slow,
Intentional breaths.
Now slowly extending exhales little bit longer than the inhales.
So if you take inhale for 4 counts.
Exhale for 6 counts.
You can pay attention to your physical body reacting to this.
Extended exhales.
Maybe an awareness of relaxation is arriving into your physical body.
As you are inhaling pay attention to collarbones.
Expanding your belly.
Expanding as you are exhaling everything is contracting to push the air out.
At this point if any staggering thoughts are arriving.
See if you can let them go gently.
And coming back to the center.
Getting the focus and attention to the present moment.
To the breaths.
Now slowly we'll get our attention between your inhales and exhales.
There is this micro pause that happens when you are inhaling filling up your lungs.
And just before you let go and exhale.
So see if you can arrive at that pause.
After every cycle.
As you are arriving see if you can expand that pause.
Arriving,
Expanding the pause.
Notice the essence of this pause.
There is this space and stillness.
Just between the inhales and exhales and then exhales and inhales.
So keep getting back to those pauses.
So everything else is happening passively.
So you are taking inhale,
Extending.
Then focusing on that pause.
And exhaling completely.
Then again arriving at that pause.
Now as you are doing this exercise see if you can embrace start embracing that sacred pause,
The space and the stillness between the breaths.
If you are feeling there is some resistance or anything coming to your awareness see if you can let it go.
It could be thought,
It could be an emotion,
It could be questions,
It could be feelings.
Letting go of everything.
Arriving at that sacred pause.
See if you can expand a little bit more.
Staying at that pause.
Choosing to stay.
Being one with this moment.
See if you can relax any tightness that's coming to the surface in your physical body,
In your mental body and letting go of all the expectations of the pause,
Of the moment,
Of this very experience.
Just riding the wave of inhales and exhales and the pauses.
Arriving at complete stillness and silence.
Being one with the body,
Being one with the mind,
Being one with the soul.
There is no separation,
There is no effort.
Everything is coming together.
If at any time again you get pulled by a thought,
You can come back to the wave again.
So coming back to first to the breaths,
To the inhales,
To the exhales and then focusing towards the pause.
Arriving,
Expanding,
Staying,
Choosing to stay.
Choosing to stay.
Embracing and letting everything else melt away from your awareness.
See if you can relax the jaw,
Relax your eyelids.
Notice if you're holding on to any part of the body.
Relax your shoulders.
Now slowly coming to your physical body,
Sensation in your fingertips,
In your toe tips.
Coming to the physical awareness.
Becoming aware of your surroundings,
Your sit bones,
The connection between the earth and your body.
But still holding on to the quality of the awareness and the focus you had.
Now slowly coming back to our wake state.
You can come back to this practice anytime you need to really connect with yourself and practice pausing and embracing stillness.
Thank you for joining for today's practice and see you soon again.
Namaste.
