Hello,
Hello,
And welcome to the permission to pause meditation.
Now find yourself a quiet spot,
A place where you're safe and comfortable,
And close your eyes.
Letting the world fade.
Just you,
Here,
Now.
And allowing your breath to be in and out your nose.
Feel the breath move through you and release.
Just stay with the rhythm of your breath in and out.
And this time,
Take in a deeper breath and sink into the body.
Feel the weight of being held.
No effort.
Just allowing.
Softening.
Letting each inhale bring ease and each exhale release.
Giving yourself permission to pause.
And now notice where the body holds tension.
There's no need to fix it.
Just notice.
And bring your shoulders up to your ears and squeeze them there tightly for a moment.
And on the exhale,
Let them gently drop down.
Letting your body soften.
Take another slow inhale that's expanding and opening.
And a slower exhale,
Maybe through your mouth like you're blowing out a candle.
Releasing.
Melting into this moment.
Notice your breath as it moves through you,
Like a gentle tide in and out.
Always here.
Always supportive.
And feel the earth beneath you,
Solid,
Unmoving,
Present.
Now allow yourself to be held here.
Safe.
Supported.
There's no need to carry anything right now.
The body,
The mind,
They speak.
But here,
Now,
That noise fades.
There's only this breath.
This moment.
Nothing to do.
Nowhere to be.
Only right here.
Slowing your breath down even more.
A deep inhale,
Expanding.
And a full exhale,
Settling in.
The body is calm.
And now with this next breath,
Breathing in the word,
Permission,
And breathing out the words,
To pause.
Permission to pause.
Breathing in permission,
And breathing out,
To pause.
So now,
Coming back to the sound of my voice,
Your breath deepens.
Your awareness shifts.
Still present with your breath,
But now begin to feel yourself return to your environment.
The breath continues to move through you,
As you wiggle your toes,
Wiggle your fingers.
Slow and gentle movement,
As you come back to your room.
There's no rush.
Carry the pause within you,
This remembering,
Beyond this moment.
This stays with you.
A slow inhale,
A soft exhale.
Bringing warmth back into the body.
Feeling calmer,
More connected.
This stays with you.
Now open your eyes into a soft gaze,
Right here,
Right now.
Whole,
Calmer,
More connected.
