Hello, this is Christine. Welcome to the power of a pause meditation
most days we could all benefit by taking a few moments to ourselves
some time that is an intentional pause, away from the busyness of our lives
let this be those moments for you
start by finding a seat. I recommend you find a comfortable chair where you can sit upright
once you're comfortable, take a few deep cleansing breaths
feel your entire body sitting, and realize that in this moment
right now, you are sitting
feel the body sitting into this posture releasing to gravity
If you notice any areas of tension in your body
see if you can bring a sense of softness by releasing the holding
letting go of the jaw, the face
releasing the shoulders, the abdomen
Next, bring your attention to the breath once again,
and release any mental control over your breath
allow it to have its own natural rhythm
your body continues to breathe itself
and now allow yourself to become an observer of your own breath
start by noticing where you feel it move in the body
can you notice the breath enter through the tip of the nose?
maybe, as you inhale you feel the expansion and opening in the chest
and the softening, and release on the exhalation
do you feel the rise and fall of the abdomen with each wave of breath?
wherever you feel it most, just put your focus on the movement of sensations of the breath
continuing to breathe naturally without a need to interrupt, or control it
just feel the body's natural sensations of breath
as you pay attention, you'll notice other things that pull you away
perhaps sounds
thoughts, sensations in the body
and now that you've noticed these two, just gently come back
come back to the breath, letting it be an anchor for your attention
as you hear my voice you may find it interrupts the thinking mind
while you're trying to pay attention to the breath
our thinking arrives as images or words, and when you become aware of that happening
can you observe the thought itself, and release the train of thinking?
and then return to the sensations of breath back to the breath where you feel it most
I'm here as a reminder. The call of mindfulness to come back
keep returning to the breath
with kindness
for the final minute, let's just begin again
can your awareness rest on the full complete inhalation? and the full complete exhalation?
stay with your breath
and this completes your mindful pause.
you can open your eyes now
and take a few longer breaths
stretching your body, and coming back to the room around you
thank you for your practice, enjoy your day