Hi there,
This is Clemens from MindAnchor and today I would like to invite you for this 10-minute pause meditation.
So to start find a comfortable position wherever you are,
On your chair or on a cushion on the floor,
Hands in your lap or on your knees and when you're ready you can close your eyes here.
Just taking a moment to settle in to your seat,
To your posture,
Allowing your face,
Shoulders and hands to relax a tiny bit more and then simply settling in with the breath,
The inhale,
The exhale,
Becoming aware of how the breath feels like right now in your body.
Where in your body do you notice it the most?
Is it in or around your nostrils?
Is it the rising and falling of your chest?
Or perhaps the lifting and falling of your belly?
Is your breath long or short,
Deep or shallow right now?
And there's absolutely no need to change anything about the current experience of your breath,
Just observing,
Noticing.
And whenever your mind is drifting off into thoughts about the past or the future,
Simply acknowledge that and know that this is probably the most normal part about meditation.
Gently guiding your mind back to the focus point,
Back to your breathing.
And then with this particular technique we also want to include the little gaps between each inhale and each exhale.
There's a very small pause,
A moment in which you barely breathe between each inhalation,
Each exhalation and the other way around.
Just allow yourself to become aware of not just the in and out flow of the breath,
But also of this little gap between each of them.
Nothing to change,
Nowhere to be,
Just observing,
Listening,
Noticing.
And time and time again whenever your mind drifted off,
Just gently,
Kindly bringing it back to your breathing.
And just for a moment longer staying with the breath,
The inhale,
The exhale and each and every pause between them.
And then slowly coming back into your body,
Noticing the space around you,
Perhaps listening to any sounds in or outside the room you're in.
Gently wiggling your fingertips,
Waking up your toes as well.
And once you're ready you can gently,
Slowly blink your eyes back open.
Thanks so much for joining,
I hope you enjoyed this meditation and have a wonderful day.
Bye-bye.
