5-Minute Mindful Pause

If you need a break from work, from studying, from your busy mind, this short practice is for you. Move from the overactive mind to the stillness of the present moment. Reconnect and recenter. It only takes 5 minutes to come back to yourself.

Transcript

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.

Reviews

Very effective especially with the soothing, quiet voice. 🙏 Thank you

Perfect start for me trying to do meditation more regularly. Thank you🌻

Thank you for this short, but effective attentiveness break. I find your voice and the music to be quite soothing. I'll be bookmarking this track.

Today's meditation was terrific! This 5 minute pause was needed and can be done again and again! I am now a follower! Thank you!

This is great. Really helped me to lessen my worries. Thank you 🙏

Blessed humble thankful amen and so it is happy Juneteenth

That meditation just drew me back down to earth, my body, mind and emotions were settled and free!

Just what I needed. Brought me back. Thank you, Tomek! Namaste 🙏🏾

Your tone of voice and minimal approach is so calming! Thank you!

Very relaxing . I feel much calmer. Thank you 🙏🏼

This is such a circuit breaker for me - today I have this going every hour and it is helping me get through a relatively difficult day.
Namaste 🙏🏼

Brief yet powerful to help me relax and be more aware!

Thank you. It’s amazing how even short periods of going within can bring us back to calm. Many blessings.🙏

That was lovely Tomek. You have such a soothing voice. Thank you 💜

Tomas is always good, and inspiring- this is a perfect work break. Thank you so much.

He has a soothing voice when he relays his truthful words. With a great closing suggestion, I will return in two hours to check in with my process of positivity. Thank you 🙏

I realllly needed this wonderful, short practice to help me realize how much I was fighting how I was feeling and that was causing my stress. What a gift!!!

I loved this quick calming meditation for the work day.

Greetings from Poland! 🇵🇱 Thank you for this perfect mindful pause. It really helped shift my energy. 🙏🏼

Tomek is the best. His meditations work wonders. Thanks🙏🌸