Finding Stillness: A Gentle Pause For Mindfulness

Welcome to this mindfulness meditation.

This practice can help you feel more grounded,

Focused and emotionally balanced.

Let's begin by finding a comfortable position.

Lengthen the spine.

Relax the shoulders away from the ears,

Feet resting on the ground and place your hands in your lap.

I invite you to gently close down the eyes or soften the gaze.

Start by taking a few deep breaths to settle the body and mind.

Inhale deeply through the nose,

Hold for a moment and exhale slowly through the mouth.

Inhale deeply,

Hold and as you exhale,

Let the breath bring you deeper into a state of calm.

Allow the breath to return to its natural rhythm.

Notice how the belly and chest rise with each inhale and soften with each exhale.

There is no need to change or control the breath.

Just observe it naturally.

Let each inhale and exhale anchor you to the present moment.

Your mind may have wandered and that's okay.

Simply notice the wandering and gently bring your attention back to the sensation of breathing.

If a thought enters the mind,

Acknowledge it non-judgmentally and let it drift away and gently bring your attention back to the breath.

I will remain silent for a little while to allow you to practice guiding the mind back to the present moment and I will bring you back shortly.

Bring your awareness back to the body.

Notice those contact points between the body and the surface beneath you.

Feel the weight of the feet on the ground and hands resting in your lap.

And as we begin to close this meditation,

Let's take a deep breath in together and exhale through the mouth.

Take a moment to notice how you feel after this brief practice and thank yourself for taking this brief pause to look after your mind.

When you are ready,

Gently open your eyes and welcome yourself back to the here and now.

Thank you.