Hi,
This is Aisha and this is a five-minute take pause meditation,
An essential part of any purposeful communication practice.
This powerful tool helps bring grounding and clarity when you're having challenging interactions with others,
When you feel confused or uncertain about how to move forward,
Or when you simply want to tap into your inner guidance.
So go ahead and slow down and connect with your awareness.
Take a moment and get comfortable in your space.
Settle into your seat with a neutral spine.
Place your hands on your legs,
Palms facing whichever way feels most comfortable to you,
With your feet flat on the floor.
Close your eyes or simply soften your gaze.
Feel your body settle in.
Sink a little deeper into your seat with the weight of your hips and legs grounding you.
Feel the floor beneath your feet.
Now take a long,
Slow,
Deep breath in through your nose and release it from your mouth.
Continue to breathe and find a slow,
Easy breath pace that works for you.
There is no right or wrong way to breathe,
Just focus on creating a comfortable,
Slow breath rhythm.
Become aware of what's arising in your body.
You may notice sensations like heat or cold,
Tingling or pain.
You may feel emotions arising including discomfort or anxiety or impatience.
Give yourself permission to relax into what you're feeling without judgment or trying to change it.
Simply acknowledge and breathe into it.
Now say to yourself,
In this moment I have everything I need.
I trust I have the wisdom and resources to co-create a favorable outcome that serves myself and others.
I give myself permission to receive clarity and direction.
Deepen your breathing and create space for guidance.
In these quiet moments,
If your mind wanders to thoughts or outside noises,
Simply notice them with friendly attention.
This is normal in meditation as it is in life.
No matter how often it happens,
Remind yourself this will pass and gently bring your awareness back to your breath.
Take a few more breaths in and out.
As we close our practice,
Allow your breath to return to its natural rhythm.
Now wiggle your fingers and wiggle your toes.
Circle your wrists.
Give your shoulders and your legs a little shake.
If it feels comfortable,
You can roll or sway your head from side to side.
And take one more slow deep breath in and let that go.
When you feel ready,
You can open your eyes.
You can come back to this practice anytime and repeat it as often as you like.
May it give you support as you move back into your day.
Namaste.
