Pressing Pause

Inviting you, in this very moment, to press “pause”, to stop whatever you are doing, and bring your full attention and curiosity to what it feels like just to breathe.  As if you’ve never really paid attention to breathing before.  Perhaps you begin by taking in all of the sensations that arise anywhere in the body as you breathe:  the rising and falling of the sternum, the brush of clothing on the sides. the expansion and contraction of the belly. Allowing the breath to follow its own natural rhythm.  Letting go of the desire to control it.  Noticing whether the breath is shallow or deep, slow or quick, and knowing that this is just how it is in this moment, and nothing more.  Noting any emotions that may arise:  an unfolding sense of calm with each breath, maybe, or wonder at the way our body functions, or a quiet wondering if there are other things that we can let go control of…  just noting what arises, and returning attention to the sensation of what it feels like just to breathe.  Perhaps now narrowing attention to just the expansion and contraction of the abdomen.  Again letting go of any control of the breath.  Noting what that is like.  As thoughts arise, just noticing that we can let them pass by likes clouds in the sky, or like buses at a bus stop - they arrive, we can choose not to get aboard, and they continue on without us.  Smiling that we have noticed our thinking mind, and with gentleness and a sense of humor, returning our attention to the sensation of the abdomen expanding with this inhalation and contracting with this exhalation.  And this one.  And this one.  Now perhaps placing the attention just under the tip of the nose.  Maybe you can feel the breath entering and leaving the body there.  Maybe you can’t.  Maybe it becomes more discernible after a few breaths observed with careful, gentle, curious attention.  Holding attention here, not needing to do anything but sense the breath.  Resting here.  Letting go of all else for these few moments………….  And now beginning to pay attention to the sounds in the room around you, and now the sounds outside the room.   Gently rubbing fingertips together and noticing what that feels like.  Thanking yourself for pressing “pause” for a few moments to reconnect with the present moment, to reset the nervous system, to familiarize yourself with your present moment experience.

You have just meditated.  

We hope you will join us this week as place our curious attention on our breath.