Slow Down And Pause

Hello and welcome.

In the busyness of life we often forget to pause.

We hurry from task to task in a state of constant doing and distraction.

I invite you to join me in this short meditation and take a few moments for you.

To be a little stiller,

To slow down,

To recalibrate and to just pause.

So wherever you are,

Whatever you're doing,

Simply pause.

Whether you're seated,

Lying down or stood,

If it feels comfortable,

Maybe closing your eyes.

And begin to open up your awareness and notice your body.

With your senses awakening to the present moment,

Can you notice what you're experiencing right now?

Gently observing any obvious sensations,

Thoughts or feelings.

Acknowledging whatever is present even if it feels a little uncomfortable.

And then from here draw your mind to your breath.

Without changing the rhythm of the breath,

Can you bring full attention to each inhale and each exhale?

Following as each breath flows into the next,

Perhaps you begin to notice sensations.

The movement of air around your nose or in the body.

Maybe you feel a sense of rising and falling in your body as you breathe.

The rhythm of your breath anchoring awareness to the present moment.

And if you notice that the mind has wandered and become distracted as it so often does,

Can you gently guide awareness back to the rhythm of your breath?

Taking a few more moments here.

Not doing anything,

With awareness resting on the breath.

Being open to the present moment.

And begin to expand your awareness and reconnect with your whole body.

Noticing the places where your body meets the earth,

Maybe the seat beneath you.

And as you feel ready,

Gently open your eyes.

Taking a few moments to notice your surroundings.

Maybe moving your body a little or having a stretch before returning to your day.