Hi and welcome to your 10 minute pause and reset meditation.
I invite you to start by finding a comfortable position where you can relax,
Perhaps sitting on the floor or upright in a chair,
Honoring your body and what feels right and needed for you.
As you settle in,
Take a few moments to make any adjustments that you need to get comfortable.
Let's start by bringing some awareness to how your body is feeling.
Perhaps starting with noticing any layers of tension that you might be experiencing,
Perhaps in the neck or the shoulders.
Become aware of all those different pockets of tension,
Things that you're holding on to,
Some areas that you might not have even realized that you're holding tension in.
Taking some time here to relax these areas of your body.
Notice your breath as it makes its journey in and out of your body.
And with every inhale,
Observe where in the body you notice this and feel this the most.
Maybe that's in the ribcage,
The lungs or maybe the belly.
Where do you feel that breath expand within you?
And with every exhale,
Can you allow yourself permission to relax those areas of tension,
Of stress,
Melting and softening throughout every part of you.
Giving yourself permission to relax.
Taking a few moments here to quietly observe your breath,
Your body.
And whenever the mind starts to wander,
Maybe to the path,
Maybe to the past or the future,
Notice this too.
And without judgment or criticism,
Simply observe where your mind is going and gently guide it back to being here,
Anchored in this body,
In this practice,
Returning always to the breath.
With every inhale,
Feeling the expansion in your body as the breath floods through.
And with every exhale,
Feel your entire body start to relax.
Feeling the gentle rise and fall of your shoulders,
The way your belly contracts towards the spine with every exhale.
The feeling of rest and relaxation as you give in to stillness and presence.
Allow the shoulders to drop away from the ears and down the spine.
And bring your attention to your face.
Can you soften through the forehead?
Unclench the jaw.
Soften that spot between the eyes.
And maybe let your head hang a little bit here,
Allowing the neck to relax.
Breathing in,
I am present in this moment.
Breathing out,
I am slowing down.
Allow yourself to take this time for you to check in with yourself and ask yourself how you're feeling.
Even with our judgement or criticism,
Simply observing whatever thoughts or feelings might come up for you.
Just noticing.
Here in this very moment,
You have permission to rest.
With nowhere else you need to go.
Taking a final deep inhale through the nose and a slow,
Smooth exhale through the mouth.
Thank you for sharing this practice with me.
