Hello,
My name is Stomach and this is your 5 minute mindful pause.
No matter where you are,
However you feel,
Sitting or standing with your eyes open or closed,
This is a great place to start.
Take a moment to settle down and make yourself at ease.
I'm here by your side if you need me.
Now,
Take three deep cleansing breaths.
In through your nose and out through your mouth as I guide you.
In and out.
Breathe normally and relax.
What is your experience right now?
Acknowledge it as is,
Even if it's unwanted.
Shift your awareness to your thoughts.
Is your mind quiet or active?
Whatever your thoughts,
Remember they don't define you.
You are not your thoughts.
So just let them be as they are without judging or trying to change them.
Now,
Shift your awareness to your feelings.
On the scale from 1 being completely calm to 10 being extremely anxious,
Where are you?
However you feel,
It is okay to experience these emotions.
Remember,
They are temporary,
So for the moment,
Just let them be.
Finally,
Bring your mindful awareness to your body.
Recognize any immediate sensations that are present.
These sensations are the way of your physical body to experience your emotional state.
Whether pleasant or unpleasant,
Acknowledge them without judgment.
To finish up,
Take one more deep cleansing breath.
In through your nose and out through your mouth.
Wonderful!
You did great!
You just planted a seed of awareness that will grow over time.
The more seeds you plant,
The more awareness you grow.
After you finish,
Set up your timer to 2 hours and repeat the mindful pause if you can.
I look forward to taking your break with you again soon.
For now,
Have a pleasant day.
