5 Minute Pause

Five minute pause.

So setting an intention for the next few minutes to simply be in your own company.

To take some time out of a busy day and find some space.

Reminding yourself that there is nothing that you need to do or achieve for the next few minutes.

And perhaps enjoying that sense of having nothing to accomplish just for now.

And as you pause in this way,

The invitation is to allow your senses to gently begin to open.

Beginning to open to sounds in the environment around you.

Sounds from your own body.

Sounds from outside the room.

There is no need to go out looking for any sounds in particular.

Just allowing these perceptions to come to you.

Feeling the throb of the body.

Sensations of aliveness tingling or fizzing in the hands.

Sensations of pressure or contact or weight in the feet.

You might have a sense of your clothing in touch with your skin.

So feeling your whole body sitting or standing here.

You might be also having a sense of the breath.

The swell of the breath down in the abdomen.

Expansion on the in-breath.

And collapse on the out-breath.

Just feeling your body breathe.

Allowing your body to breathe naturally.

Giving up the need to control your force.

And when you're ready,

Just beginning to allow the focus of attention to begin to widen around the breath.

Coming back to a sense of the weight of your body sitting here.

Fizzing in the hands.

Sensation in the feet.

Feeling the edges of your body.

Perhaps even having a sense of the space around your body.

And then when you're ready,

Allowing your eyes to open.

And continuing with your day.

Thank you.