A Gentle Pause In The Middle Of The Day

Welcome,

This is a small pause in the middle of everything else.

You don't need to stop what you're doing completely.

Just allow a little space to notice how you are right now.

If you're sitting,

Feel the contact beneath your body and the chair.

If you're standing,

Notice your feet on the floor.

Let yourself arrive where you already are.

Take a gentle breath,

Not a deep one,

Just the next natural breath that's already happening.

Notice if there's anywhere in your body that's been working hard,

Your shoulders,

Your jaw,

Your hands.

See if those places might soften just a little,

Not all the way,

But just enough.

You might quietly ask yourself,

What do I need in this moment without needing an answer?

If the day feels busy or full,

Just notice that too.

You don't need to fix it,

You're simply recognising what's here.

Bring your attention to one thing that feels steady.

The weight of your body,

The surface beneath you,

The rhythm of your breathing.

Stay with that steadiness for a few breaths.

When you're ready,

Begin to widen your awareness again.

Noticing sounds around you,

Light,

Movement.

You can return to your day without rushing,

Carrying just enough of this pause to support the next moment.

And remember,

You can take a pause like this at any time,

Even for a single breath.

Go gently.