Welcome to this meditation meant for the micropause.
The micropause is a little period of time just before a meeting,
Before conversation,
Maybe a tough conversation,
Maybe events where you may feel stressed or triggered or overwhelmed.
I want to keep this short.
It's meant to be an audio clip.
You can come back to for a bit more grounding,
A shorter one for relaxation and to really just come back into your body.
So right here I want you to just pause just for a moment.
No need to fix anything,
No need to respond.
This is a space for you between stimulus and response,
A space to come home to yourself.
Whether you're standing,
Whether you're seated,
Begin by noticing your body,
Grounding the feet onto the ground.
If you're sitting,
Feel your seat supported beneath you.
Notice your hands.
Are they clenched and tensed or soft with ease?
Notice your jaw.
Can you allow it to relax and unhinge?
Take one slow intentional breath in through the nose and exhale out the mouth with a gentle sigh.
Now turn your attention gently to the mind,
Just noticing what's happening,
Maybe tension,
Judgment,
Urgency or heat.
Allow it to be there without trying to fix or change it.
Take a deep inhale in and a full exhale out.
Feeling your power returning,
Not in trying to control others or the situation,
But allowing yourself to have this micropause to build your capacity to pause and choose.
Remember that this micropause is so intentional and so important.
You can always come back to it at any time,
Between thoughts,
Between words,
Between meetings,
Between decisions,
Between conversations.
Know that this powerful moment can change how you show up to your events,
To your meetings,
To whatever you have to attend.
It really starts with us,
Our headspace,
Where we are at this time,
How we respond.
And with that,
Thank you for listening to this short and sweet meditation.
I hope you have a great rest of your day.
