Welcome.
Let this be a moment just for you,
A pocket of stillness in the midst of all that moves.
Wherever you are,
Come into stillness.
You can sit or lie down,
Whatever feels most supportive.
Let your body soften.
Let your eyes close gently and begin to sense the breath.
There is no rush,
Just space,
Just now.
Bring your full awareness to your breath,
To the way the air moves in and the way it moves out.
You don't need to shape or control the breath.
Let it be natural,
Soft,
Unforced.
As you tune in more deeply,
Begin to notice the subtle pause,
That tiny stillness at the top of the inhale and at the bottom of the exhale.
Breathing in,
Breathing out,
And resting in the pause between.
Begin to rest your awareness there in the spaces between each breath.
Allow the breath to slow like the ebbing tide.
Inhale,
A gentle rising.
Exhale,
A falling away.
And then pause,
Stillness,
Suspended like a quiet,
Held moment before the next wave begins.
You might begin to count softly in your mind.
Inhale for four.
Hold for four.
Exhale for four.
Hold for four.
Repeat this for a few cycles if it feels good.
Let the rhythm settle your nervous system.
Let the pause hold you like a cradle of peace.
Now allow your awareness to move inward into the pause that exists beneath thought.
The space between words,
Between feelings,
Between moments of action.
This pause is not empty,
It is full.
Full of silence,
Presence,
Possibility.
What does it feel like here?
Can you rest in the pause between one thought and the next?
Between sensation and response?
Between effort and ease?
Let yourself drop in as if falling into a quiet pool.
Let yourself be held by the stillness.
The mind may wander,
That's okay.
Simply notice when it does and gently return to the pause,
To the breath,
To the space between.
Let this practice be simple.
Let it be kind.
Notice how rare it is to simply be here.
Not doing.
Not striving.
Just being.
Notice how your body feels now.
How your breath has slowed.
How time itself has softened.
The pause isn't a break in the flow,
It is the flow.
The space from which everything emerges and to which everything returns.
Let this stillness come with you as you return to the rhythm of your day.
Let the pause walk beside you.
Between conversations,
Between tasks,
Between heartbeats.
May you remember the power of the in-between.
The presence in the pause.
The quiet that reveals the truth of now.
When you're ready,
Gently bring some movement into your fingers,
Your toes.
Begin to open the eyes softly.
Take one final breath and carry this stillness with you,
Like a sacred thread through your life.
