Hi and welcome to this short meditation called pause,
Relax and open.
This meditation is designed just to bring a little bit of space into our day.
Kind of helps us drop out of perhaps autopilot and gives us an opportunity to gather ourselves.
So it's in three parts and the first part is to really just pause and drop into the landscape of the mind,
Of the body and of the heart,
The feelings and the emotions.
So perhaps just starting with the body,
What kind of sensations are here right now?
Maybe there's some tightness or holding maybe in the shoulders or the back of the neck.
Maybe there's some bracing or maybe noticing some vibrations or some tingling or some blood flow or perhaps we're feeling a little fidgety.
Whatever's here right now.
Now to the mind.
Perhaps the mind has been racing a little bit.
It's been in planning mode or it's been daydreaming or just maybe it's been chaotic or busy and just as best we can just taking a step back and observing the mind rather than getting caught up in it.
And now to the heart space.
How are we feeling right now?
What kind of emotions are here?
Perhaps there is some anxiety or worry or fear or perhaps there's some feeling of calm or happiness.
So again just if we can just taking a step back and observing what's here right now.
Wherever we are.
The second part of this meditation is to relax.
So perhaps a good way to do this is by taking a deep in-breath.
Just following the breath inwards into the body and letting it go slowly.
Perhaps embodying a letting go on the out-breath.
Maybe bringing a little bit more ease and comfort to ourselves.
Perhaps if we're sitting down or even if we're standing up.
Or maybe we can even lie down if that's available to us right now.
Just embodying this sense of calm and relaxation.
Perhaps we might like to focus on the feet planted firmly on the floor or the hands on the lap.
Just as best we can bring 5 or 10% more comfort and ease into however we are right now.
Sitting,
Lying,
Standing or perhaps we're walking.
Just noticing the feet one step at a time.
Just breathing with this idea of relaxing.
Now the third step of this short meditation is to open.
So just open to being.
Opening to whatever is here right now.
Whatever is arising.
Whatever kind of emotive state we're in or whatever kind of sensations are here or our surroundings.
Perhaps there's sounds or noise inside the room or if we're outside.
Just taking it all in and breathing with it.
Softening and opening to this whole experience of right now.
And knowing that it's okay.
Everything in this moment is okay.
Perhaps taking one big deep in breath and slow smooth out breath.
Letting go and moving on with the rest of our day.
