Welcome,
Dear friends.
This meditation is called The Pause Between Heartbeats.
It's a heart-centered meditation.
This meditation is designed to guide individuals into the power of the pause,
That subtle space between breaths,
Between heartbeats,
And between action and response.
Find yourself a quiet place to either sit or lie down,
And allow yourself to feel welcome.
As you find a comfortable position,
Whether you've chose to sit tall yet relaxed,
Or lying down if that is what feels right for you today,
Close your eyes gently,
Allow your shoulders to drop,
Let your body feel supported by the space beneath you.
Now,
Take a slow,
Deep breath in,
And let it out with a gentle sigh.
One more time,
Inhale deeply,
Now settle in to your natural rhythm of breathing.
Bring your awareness to your heart.
If it feels right for you,
Place your left hand on your heart and your right hand on your stomach.
Imagine each heartbeat is steady,
Reliable,
Alive.
Notice the rise and fall of your chest.
Notice the rhythm of your breath moving through you.
Now shift your awareness to the space between,
The pause between the inhale and the exhale.
The pause between one heartbeat and the next.
This space is quiet,
Subtle,
And very easy to miss.
Yet when you are able to find it and land,
It is full of wisdom.
This is the place where possibility lives.
I'm going to allow you two minutes to continue practicing your breath,
Noticing the rhythm,
And allowing yourself the pause to land in that beautiful space,
That pause between breath and heartbeat.
As you rest in the pause,
Imagine it expanding.
Feel the pause as a safe space between your thoughts and action,
Between reaction and response,
Between uncertainty and clarity.
Breathe into it.
Allow yourself to rest here,
Dear one,
Knowing that you do not need to rush.
Reflect for a moment.
What would happen if I gave myself permission to pause more often?
In my conversations,
In my decisions,
In my life,
And in my leadership,
Notice what arises.
No judgment,
Only awareness.
For the next three to four minutes,
Fall into that beautiful rhythm of breath and be able to shift your awareness to land in that beautiful space between and see what comes up for you.
As we come back,
Carry this truth with you.
The pause is not empty.
It's powerful.
It is where your heart is speaking.
Repeat silently to yourself,
In the pause,
I find clarity.
In the pause,
I find my heart.
When you're ready,
Take one final deep breath.
Exhale fully.
Gently wiggle your fingers and toes and allow yourself to return to the room.
Open your eyes with a sense of calm presence,
Ready to lead with clarity and heart.
