Thank you for sitting with me today to take a five-minute calming pause.
I use this kind of exercise when I'm feeling overwhelmed,
Anxious,
Stressed,
Or just in need of a break as a way to slow way down,
Check in with how I'm feeling,
And to take a few minutes to try and bring myself back into the present moment.
So let's settle in so we can each take a much-needed pause now.
Find a comfortable position,
Close your eyes,
And try to relax all parts of your body.
Try to use this time as a way to detach from all the doing and instead practice being.
As you are here sitting or lying down,
Check in with your body.
Do you feel tense and restless or can you feel yourself beginning to relax?
Can you allow your body to relax,
To let go of everything that came before you chose to sit today?
Can you allow yourself to be supported by your chair,
Your mat,
Or your bed right now?
Can you relax and let go of any areas of tension?
Check in with your body as a whole and see if there are any areas where you're tensing.
Check in with your neck,
With your shoulders,
With your chest and belly,
With your arms,
With your hands resting by your sides or in your lap,
With your legs,
With your seat.
Feel the contact between your seat and your chair and finally with your feet.
Now check in with your breath.
How does it feel as you inhale and exhale?
Just notice how it feels.
You're not trying to control anything,
Just allowing your breath to come and go and to be in this moment.
Maybe you notice a coolness at your nostrils or you can feel your chest expanding as you inhale and your belly softening as you exhale.
Notice how your body breathes all on its own without any interference,
Without any extra effort.
Your breath and your body are always in the present moment.
You can come back to them at any time to bring yourself back to the present moment.
Now take a moment to check in with what is happening inside right now.
What feelings are present?
Can you allow any thoughts,
Feelings and emotions to arise and then fall away?
If you notice a persistent thought or feeling calling for your attention,
Just note it and come back to your breath.
If it helps you can even gently name it like thinking,
Remembering,
Planning and then return to the sensations in your body and your breath.
This practice is about returning home again and again.
It's not about succeeding or failing.
Just try to let go of all your demands for this moment to be a certain way.
Be kind to yourself.
When your mind has wandered,
Gently bring yourself back again and again.
Anytime that you need a break,
Remember that you can turn inward even if it's just for a few moments to calm yourself and ground yourself.
Thank you so much for sitting with me today.
I hope this calming pause has helped a little bit and I hope to sit with you again soon.
Take care.
