Welcome to day one of the gentle pause.
I am so happy and so honored that you are here with me kicking off this challenge.
We will be together over the next 10 days,
Creating small moments of calm,
Of presence and connection.
A 10 minute pause for yourself every day.
For some of you,
This may be the first time you've ever meditated,
And for others it might be the first time in a long while that you've sat quietly with yourself.
Maybe you've even carried a belief that meditation isn't for you,
Or that your mind is too busy.
And yet,
Here you are.
The fact that you've said yes to this challenge speaks to an openness and a willingness to try,
Which says so much already.
And you might notice that as you take time out for yourself,
Slowing down and tuning in can feel new and sometimes a little uncomfortable.
You might even notice a sense of restlessness or discomfort,
A quiet signal from your body,
As it remembers how to slow down and tune in.
But my invitation to you is to persevere and stick with it,
To remind yourself and your body just how valuable these quiet moments are.
So wherever you are in this journey,
Whether it feels brand new or deeply familiar,
Just go gently,
Enjoy the journey,
And honor yourself for being here.
Today is all about arriving,
Arriving in this moment,
In your body and your breath,
Cultivating a sense of presence throughout it all.
So take a moment now to find a comfortable position.
You might like to sit upright or maybe lay down,
Wrapping yourself in something warm,
Whatever feels most supportive for you today.
Let your body sink softly into the surface supporting you,
Noticing the points where you feel held,
Allowing the dust to settle a little bit and for you to fully arrive here.
Let's begin by taking three grounding breaths together,
Noticing the steady rise and fall of your belly,
Filling up your lungs,
And letting it all go on the out-breath.
And I invite you now just to take a moment to notice how you are arriving here today.
Maybe tuning in to how it feels in your body,
How it feels to notice and tune into your breath,
How it feels to be slowing down and tuning inwards.
Perhaps there is a lingering tiredness from the busyness of December.
Maybe there's a relief that we're entering into a new year.
Or perhaps you're even feeling inspired or excited about the year ahead.
Whatever is there,
There's no need to try to change it or push it away.
Just noticing it with curiosity and compassion.
And if you can,
Simply stay with the breath for a few more moments.
Maybe placing a hand on your chest or your belly,
Noticing its natural rhythm.
And if it feels supportive,
You might like to silently say these affirmations to yourself.
It's safe to slow down.
I am allowed this time for me.
I give myself permission to pause.
I honor myself today and all that I have been holding.
And in a world and society that seems to be shouting about all that we should be doing,
Especially this time of year,
Choosing to pause and step away from the noise,
Even for a few minutes,
Can feel like a quiet act of rebellion.
But as nature reminds us,
We are actually in a season of winter.
A quiet pause in the year.
A time to slow down,
To rest,
To gather strength.
To nurture yourself gently,
Allowing space for what's to come.
Nothing in nature is rushing right now.
Nothing is blooming before it's ready.
So if you feel the pull to slow down,
To cocoon,
To turn inward,
It's not a flaw.
It's just your body moving with the season and not against it.
Even if it feels subtle,
Take a moment just to notice the quiet space you've created within you today.
Giving yourself thanks for showing up and honoring yourself in this way,
You can begin to invite small movements back into the body.
When you feel ready,
You can softly flutter open your eyes.
Well done,
You've just completed day one.
I'm wishing you a beautiful day ahead.
