Welcome to Whispers of the Heart,
Guided Meditations.
I'm your host and the voice behind the meditation,
Noriko Tanigawa.
Today's meditation is called The Power of Pause,
A Guided Reset for Body,
Mind,
And Spirit.
In a fast-moving world,
Momentum is constant.
Schedules tighten,
Responsibilities pile up,
And even our thoughts seem to run on autopilot.
Sometimes,
We forget that it's not only okay to stop,
It's essential.
A pause is not an absence of life.
It's the reset that makes space for renewal,
Like a field that lights follow before the next season of growth.
Your body,
Mind,
And spirit also need stillness to restore their strength.
In this meditation,
You'll be invited to stop the inner spinning wheel,
To let go of the energy that no longer serves you,
And to redirect your focus toward the intentions that matter most.
You'll discover that within the pause lives a quiet power,
The power to begin again,
Lighter,
Clearer,
And more whole.
If this meditation brings you peace or clarity,
I would be so grateful if you share it with someone who may need the same reset.
You can also leave a review.
It helps more people find these practices,
And I read every word with gratitude.
Now,
Let's begin.
Find your breath.
Feel the stillness gathering within you.
And remember,
The pause itself is power.
Find a comfortable seat or lie down.
Allow your body to sink a little deeper onto the floor.
Just let go.
And I know your mind might be still spinning with all the things that you need to do.
All the things you should be doing.
Let's take this 30 minute or so of this guided meditation as your mental,
Emotional,
And spiritual vacation.
So we're gonna use our breath to help us let go of some of the mind chatter that might be going on within you right now.
So let's take a deep breath in.
And breath out.
Let's take another deep breath in.
And breath out.
Let's take another deep breath in.
And breath out.
Allow your breath to return to normal,
And let's relax each part of your body.
Release the tension on your forehead.
Allow your head to go a little bit deeper,
Either against the wall or on your pillow.
Feel the support.
And just let go of the tensions on your cheeks and nose.
Maybe open your mouth just a tiny bit to just release.
Slowly allow this wave of relaxation to move down throughout your body,
From your neck,
Shoulders,
Your arms and hand,
Down to your fingertips,
And down onto your chest,
Your belly,
Your hips,
And your thighs,
Knees,
Your calves,
And your feet.
Just release all the tensions that you've been building.
And I want you to imagine this fish tank that has a really dirty water that you need to replace.
And when you replace the water of the fish tank,
Usually you pour out about 80% of the dirty water,
And you leave the 20% of the dirty water,
And then you replace the rest with the clean water.
So imagine your life,
How you are right now as a fish tank that needs cleaning.
Then imagine you're just letting out this dirty water,
And after that,
Visualize fresh clean filtered water being filled all the way to the top of your tank.
And when you fill it with this clean water,
You're going to see a lot of the dirt from the bottom being churned up.
And you'll see the water in the beginning looking pretty muddy,
Murky,
And it's not clean.
And this is kind of exactly what happens when you try to sit and relax.
In the beginning,
You see this churned up dirt that is being kicked up and not stopping its movement and swirling around you inside of your mind.
And this is why a lot of us have difficulty meditating because it's hard to quiet our mind.
But know that this clean water is being filled,
And this is only temporary.
Take a deep breath in,
And breathe out.
Let's take another deep breath in,
And breathe out.
Let's take another deep breath in,
And breathe out.
And as you spend more time in this sacred moment of pause,
You'll start to see the water clarifying.
You realize that initial chaos and whirlwind of your mind chatter was just a sign that you're being replenished with fresh clean water.
So,
Regardless of all that emotions and thoughts that are swirling around right now,
Let it move around you.
Because everything will settle down.
You just need to be patient.
Allow the silence and a pause to see the clarity in between.
We allow our life to run on autopilot.
We come up with our routines and schedules.
We focus too much on getting to point A to point B.
And while sometimes in life,
We need to do that,
There's a time for movement and getting things done.
But sometimes,
We allow that to be our life.
And our schedule and the routine to drive our life.
So,
What if we are here now to hit that reset button?
To bring back that power back to us so that it is not the routine or your busy schedule that decides your life,
But you are.
At least right now in this moment,
There's nowhere you need to be other than right here,
Right now.
And now in this deep depth of meditation,
You are safe and you get to devote 100% of all that you are for you.
Not for your schedule,
Not for your to-do list or your routine.
Let's spend some time with you.
Let's take a deep breath in and breath out.
Now let's look at your imaginary fish tank.
I bet the water has clarified quite a bit.
It's looking clearer,
Calmer.
And that's all because we have stopped the momentum every day nitty-gritty of our lives.
Imagine yourself just being you.
And just allow yourself to just stand in this vast open space.
And right now it's totally blank and there's nothing.
And what if you get to paint this space with whatever you would like,
Whatever color you would like,
Whatever scenes you would like.
If you get to paint your own life right now,
What would it look like?
What colors would you use?
What kind of feelings would you like to evoke?
Through the painting of life,
You're about to paint.
Is it something of exciting adventures,
New discovery,
Pursuing your passions or just being creative and do crazy things?
Or finally stepping into creating that passion project or hobbies that you've been wanting to do.
Whatever it is,
Allow it to fill your space with all the ideas and amazing things that you can do.
And if you are not sure what to paint,
Can you be totally okay with letting it be black?
Allowing the infinite possibilities to enter into your realm.
It doesn't have to be anything specific if you don't know exactly what.
There is such power in not knowing.
Because that's a sign from the universe that something new and amazing is about to enter into your life.
So many of us been taught that we need to know the answers even before we try something new.
But then how would we know if something totally new that we never tried is going to be something that we're going to like or not?
So don't be afraid if you don't know.
Not knowing is a good thing.
Don't be afraid to welcome something new.
And there is absolutely nothing judging you that you have to be good at something that you've never done before or that you need to be successful at something that you have never done before.
Think of this as an adventure.
And if something didn't work out in a way you wanted to,
That's just a sign that something new will enter into your life because from this experience you learn something that you didn't like.
Or something that you didn't think would happen.
And that's totally okay.
That's called life.
If we step out of our routines or to-do list every now and then and allow something new and exciting to enter into our life,
That alone is going to facilitate your evolution.
Because we are all here to evolve.
We are not here to be stuck in one place.
To live life that is expected from others.
No,
We are here to live ourselves as being.
Ourselves,
Our unique authentic self.
And we'll never be able to find it unless we embark on this exciting adventure called life.
So by setting this reset button,
Maybe we can direct our life a little bit more towards going on a new adventure.
Whatever that means to you.
So let's take a few moments to just brainstorm and think what this new adventure might look like.
Now.
Now that you have some ideas of how your new adventure might look like.
And if you don't,
Just leave the canvas blank and allow the colors to come as it becomes ready.
Let's take a deep breath in and out three times to just seal in this intent.
For the new adventure.
Let's take a deep breath in and breath out.
Let's take another deep breath in and breath out.
And one more time.
Let's take a deep breath in and breath out.
How do you feel now?
How does your fish tank water look?
I bet it looks pretty clear and very calm.
And I bet you feel your battery filled all the way to the top so that you don't have to keep running from point A to point B burning out and not allowing to give yourself this much needed rest.
Rest is not lazy.
Rest is needed for all of us.
It's the pause in between each activities.
Something that will help you reset,
Re-align and redirect your energy.
So whenever you need little breaks,
Whenever you feel a little burning out and life getting too busy,
Come back to this practice and give yourself a much needed reset.
All right,
So let's bring this feeling of rejuvenated rest back into our physical life.
Let's wiggle our toes and fingers.
Rotate our wrists and fingers knees and ankles.
Shake your head yes and no.
And whenever you're ready slowly open your eyes.
Welcome back.
One of the most important aspects of self-love is to give yourself break whenever you need.
We are not a robot.
We need rest so that we can devote 100% to whatever next activities that we are trying to do.
And in this rest we'll be able to reassess our life so that we don't let our schedule and our routine to drive our lives.
We are always on that driver's seat driving our life.
So don't give the power away.
The power is always with you.
No matter what is happening around you you can always stop and calm the swirl of thoughts and re-center yourself.
Thank you for sharing this moment of pause with me.
I love you all and I'm sending you all my love and support for your healing journey.
Thank you for listening and I will see you next time.
