Welcome,
This is a short restorative pause,
A moment to soften and just offer a little care to yourself.
You're invited to listen in any position that feels comfortable,
Whether you're seated or lying down,
Or perhaps drifting towards sleep.
There's nothing you need to do while you're here,
No posture to hold,
No outcome to reach.
This is just a moment to be exactly where you are,
Exactly as you are.
When you're ready,
Let's begin by taking a moment to arrive,
To just get comfortable wherever you are.
Sit back or recline,
And let the eyes gently close,
Or simply soften your gaze.
Now go ahead and take one full breath in,
And then let it sigh out the mouth,
Softening the face,
Relaxing any tension in the shoulders,
In the jaw,
Even the muscles behind the eyes.
If it feels comfortable now,
Place one hand over your heart,
Allowing the other hand to rest on your belly,
Or simply relax by your side.
Let the weight of your hand be felt here now,
Welcoming the warmth,
The sense of connection,
This simple gesture of care.
Now,
Turning your awareness to the support beneath you,
The chair,
The floor,
The bed,
Wherever you are,
And just allow your body to be held here without effort.
There's no needing to fix or change anything,
Just noticing.
Beginning to sense now the natural rhythm of the breath without needing to breathe in any special way,
Just noticing the breath as it moves,
Gently in and gently out.
The body quietly expanding and softening with each inhale and exhale.
Perhaps you feel the breath gently lifting the chest beneath your hand.
Perhaps you feel subtle movement in the ribs or the belly.
However the breath appears right now is enough.
You might even imagine the breath moving into the space beneath your hand on the inhale,
And softly washing back out on the exhale.
Inhale a sense of receiving.
Exhale a sense of releasing,
Letting this exchange be effortless,
Trusting that the body knows how to soften when given time.
Now gently widen your awareness to sensation.
Noticing the temperature of the air on your skin.
Noticing any sounds nearby or farther away.
Without needing to focus on these sounds,
Also without needing them to disappear.
Just letting them pass lightly through your awareness,
And then letting them go.
Bringing your attention back to the heart space now.
This felt place within the body.
Once again sensing the warmth here.
Maybe even feeling your own heartbeat.
Or just simply witnessing the presence of your hand and the rise and fall of the breath.
In this place of witnessing,
You might gently offer yourself an affirmation or a phrase as an anchor in this moment.
Something like,
I am here,
I am allowed to pause,
I am held in this moment.
Or simply,
It's okay for me to rest right now.
Staying here for just a few more breaths,
Hand on heart,
Easy breath,
Body supported.
Breathing in and breathing out.
If your mind wanders,
That's okay.
You may invite your attention to gently return to the feeling of your hand over your heart.
Or just witness the steady rhythm of the breath.
Allowing yourself to receive the medicine of even just a small restorative pause.
A reminder that care does not have to be earned.
When you feel ready,
Begin to deepen the inhale just a little.
Bring your awareness to the support beneath you.
Noticing the places where the earth is holding you up.
If your eyes are closed,
You might slowly blink them open.
Noticing how your body feels now.
Any softening or subtle shifts in sensation.
Just being curious and open to what's here now.
Let's take another nourishing inhale.
And a nice full exhale.
Returning your awareness to the space around you.
Before moving on with your day,
Just take a moment here to offer a little gratitude to yourself for choosing to pause.
If you're returning to your day,
See if you can carry even just a small trace of this gentleness with you.
You can return to this meditation anytime.
And you can return to this gesture anytime.
One hand.
One breath.
One moment of rest.
For now,
Let this be enough.
Thank you for taking such good care.
Thank you for practicing with me.
Until next time.
