Take a brief pause
I invite you to take a 5-minute pause. Try to find a quiet space where you won’t be disturbed. Set a timer for 5 minutes, and sit or lie on your back.
Take a pause practice
Get comfortable. You may close your eyes or gaze just in front of you.
For the next few minutes, there is nothing you need to do. Nowhere you need to be.
Notice the places your body touches the chair or the floor. Notice the support under you or around you. Feel or imagine your body relaxing into this support. If your mind gets busy or distracted, bring your awareness back to the sensation of support and allow yourself to sink into whatever is underneath or around you, like your chair or floor.
Gently guide your awareness toward your breath. You may choose one place to notice it, like at your mouth or nostrils, or maybe you notice it in your chest or belly. As you inhale, notice any sensations created by inhaling. Imagine inhaling relaxation. Maybe you visualize this inhale as a light. You can choose the color, move the light into your chest, and spread ease into your entire body. As you exhale, imagine releasing tension.
Allow yourself this chance to take a few minutes to pause and breathe.
Pause with this guided meditation
In this audio, I lead you in a 5-minute pause. Find a place where you won’t be distracted, turn off your cell phone, and get comfortable.
In this guided meditation, you will use your breath and your body as objects or the focus of the meditation. If you prefer to use something external to you, you might gaze at an object near you or listen to soft, relaxing music.
Listen, let go and take the pause.
Read more about taking the pause:
Enjoy!
Take a Pause
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