Speaker 1: Set down the last responsibility for a moment. You do
Speaker 1: not need to finish every thought before taking this pause.
Speaker 1: Find a position that lets the body feel supported and
Speaker 1: give yourself permission to shift, stretch, or stop whenever that
Speaker 1: is useful. Notice the immediate points of contact. Feel the
Speaker 1: chair beneath you, the floor below your feet, or the
Speaker 1: surface holding your hands. Let the body receive support instead
Speaker 1: of continuing to hold itself up through effort. Allow the
Speaker 1: eyes to close or rest on one quiet point. Let
Speaker 1: the breath remain ordinary. Notice where it is easiest to feel,
Speaker 1: at the nostrils, in the chest, or along the movement
Speaker 1: of the belly. Follow one inhale without changing it. Follow
Speaker 1: one exhale until it is complete. There is no need
Speaker 1: to make a calm breath happen. The mind may still
Speaker 1: be carrying the shape of an email, a conversation, a problem,
Speaker 1: or a list. Let each thought be recognized as a thought.
Speaker 1: You can return to the contact beneath the body without
Speaker 1: pushing the thought away. For now, nothing needs a reply.
Speaker 1: Choose a simple phrase for the pause. One thing at
Speaker 1: a time. Let the words be soft and practical. They
Speaker 1: are not an order to work harder. They are a
Speaker 1: reminder that the present moment does not require the whole
Speaker 1: afternoon to arrive at once. Sense the shoulders and hands.
Speaker 1: Notice whether the fingers are curled, the palms are pressing,
Speaker 1: or the arms are ready to reach for something. Allow
Speaker 1: the hands to become a little heavier. Let the shoulders
Speaker 1: drop only as far as they naturally can. Bring attention
Speaker 1: to the face. Feel the brow, the cheeks, the mouth,
Speaker 1: and the small muscles around the eyes. If you discover tension,
Speaker 1: you do not need to remove it. Simply notice the
Speaker 1: difference between holding tightly and allowing a little room. Now
Speaker 1: feel the center of the body. The chest may feel open, guarded, busy,
Speaker 1: or neutral. The belly may move with the breath or
Speaker 1: remain quiet to your attention. Make no demand of these places.
Speaker 1: Stay with sensation as it changes on its own. Let
Speaker 1: the phrase return once. Then allow silence around it, one
Speaker 1: thing at a time. Notice the support of the seat
Speaker 1: or floor. Notice a sound at the edge of the room.
Speaker 1: notice the next breath This small sequence can be enough
Speaker 1: for a reset. If a decision appears, place it beside
Speaker 1: you rather than working it through. Imagine setting it on
Speaker 1: a nearby table. You are not abandoning it. You are
Speaker 1: giving the mind a short interval without the burden of
Speaker 1: carrying it in the foreground. Listen to the changing room.
Speaker 1: Sound may come from above, below, nearby, or beyond the walls.
Speaker 1: Some sounds are sharp and some are soft. Let them
Speaker 1: pass through awareness without becoming another assignment. Return to the
Speaker 1: body whenever attention wanders. Feel the feet, even if they
Speaker 1: are not touching the floor. Notice warmth, coolness, pressure, or
Speaker 1: the lack of a clear signal. Let the legs be supported.
Speaker 1: There is no correct arrangement. A small adjustment can make
Speaker 1: the next minute easier. Bring awareness to the spine and
Speaker 1: the back of the body. Sense the width of the back,
Speaker 1: the movement of the ribs, and the support behind you.
Speaker 1: Let the posture be both awake and kind. You can
Speaker 1: sit upright without making yourself rigid. For several breaths, soften
Speaker 1: the boundary between doing and not doing. The body is
Speaker 1: still breathing, sensing, and listening. Resting for a moment is
Speaker 1: also an activity of care. you may notice a little
Speaker 1: more room around the next thought. When the mind repeats
Speaker 1: a concern, acknowledge its persistence. You do not need to
Speaker 1: argue with it. Feel one hand, one foot, or the
Speaker 1: movement of air at the nose. Use a physical detail
Speaker 1: as a quiet place to stand while the concern moves
Speaker 1: in the background. If the body asks for movement, make
Speaker 1: one slow movement. Roll a shoulder, straighten a leg, turn
Speaker 1: the head, or release the hands. Move within comfort. The
Speaker 1: goal is not a perfect stillness. It is a more
Speaker 1: honest relationship with what the body needs. Notice the quality
Speaker 1: of attention now. It may feel scattered. dull, bright, or unchanged.
Speaker 1: Let that description be enough. The pause is not a performance,
Speaker 1: and you do not need to manufacture a particular state
Speaker 1: before returning to your work. Return to the phrase if
Speaker 1: it still serves you. Keep to one thing at a time.
Speaker 1: Imagine the next responsibility as a single shape with a
Speaker 1: beginning and an end. You do not need to solve
Speaker 1: what follows during the same breath. Take in the whole
Speaker 1: field of sensation. Feel the hands, feet, face, and breath together.
Speaker 1: Let sound move around that field. Let the mind be
Speaker 1: present without giving every thought the right to direct the body.
Speaker 1: Stay for a little while with this balanced sturt. Notice
Speaker 1: the quiet strength of pausing before the next action. The
Speaker 1: day may remain busy. You can still meet one moment
Speaker 1: without adding the weight of all the others. Begin to
Speaker 1: sense the room more clearly. Notice light, temperature, and the
Speaker 1: direction of sound. Feel the surface beneath you. Let the
Speaker 1: gaze rise slowly. If the eyes have been closed, Keep
Speaker 1: the breath natural as attention widens. Choose the next concrete
Speaker 1: step and only the next one. It may be opening
Speaker 1: a document, washing a cup, stepping outside, or sending a
Speaker 1: careful reply. Let the first movement be unhurried. Leave the
Speaker 1: rest of the list where it is for now. Before
Speaker 1: you move, Feel one final inhale and one final exhale.
Speaker 1: Give the body credit for carrying you through the morning
Speaker 1: without making a demand of it. If you need more rest,
Speaker 1: take more rest. If you are ready, let the next
Speaker 1: action begin from this small space. Thank you.