Settling into your seat and allowing yourself to get comfortable and closing the eyes if they're not already closed.
And this sacred pause practice is a beneficial and effective way to diffuse any difficult or distracting emotions as they occur,
But also just going inward and allowing yourself to be with everything as it is in this now moment.
So the first step is to allow any thought,
Emotion,
Or physical sensation that you're feeling to come into your awareness.
And spending a few moments here scanning your whole self,
Your body,
Your mind,
Your spirit.
Noticing what sort of sensations,
Feelings,
Or thoughts appear on your radar.
And the invitation is to just notice them.
Inspecting them with curiosity.
And then maybe there's something else to move on to,
Or maybe you just stay right there for a little bit.
Whatever it is that these sensations or thoughts or emotions are needing,
You just get to tend to that.
And then whenever you're ready,
You'll gather all of your focus on your breath.
Bringing your awareness to your body,
But specifically in the area of your breath.
So you notice either where the air is entering and leaving the nose or the mouth,
Or maybe you notice your diaphragm,
Your stomach,
And your chest,
Where you can sense the feeling of breathing.
Wherever you choose to observe,
Follow the breath all the way in and all the way out.
And you'll spend some time here focusing on the physical sensation of your breath,
Allowing your breath to anchor you and ground you.
And now you'll gently open your awareness of your body again,
Expanding the awareness from your breath to the whole body.
Here you can sense your body as if your whole body is taking the breath,
As though the body is breathing itself,
And you feel the breath coming in,
But you also feel it extending from your head to your toes and out again,
While simultaneously noticing any physical sensations,
Any thoughts or feelings that appear in each present moment.
And if you note any intense sensations,
Let your breath go right there.
Befriend any sensations.
And if nothing in particular grabs your attention,
Just simply bring your awareness back to your body for another few moments.
And just taking a moment to express gratitude to your body,
Your thoughts,
Your feelings,
Your spirit,
Your whole self.
And whenever you're ready,
Just starting to notice yourself and the space that you're in,
The temperature in the room,
The seat beneath you,
Any external sounds,
Just bringing yourself back into the space you're in.
And whenever you're ready,
You can start to make some gentle movements with the body and open your eyes.
