Powerful Pause Meditation: New Beginnings
This meditation is themed around the idea of new beginnings and is designed to calm a busy mind by gently guiding you back to yourself.
We get curious about how each new breath creates space for new awareness by bringing us back to the present moment.
This guided meditation was inspired by our Powerful Pause meditation sessions, where we come together to meditate every few weeks. If you're a Performer member you can take advantage of these free sessions (please ensure you're opted in to receive our emails for upcoming dates and booking information).
25 minute listen. We recommend listening to this meditation with headphones on.
Listen to other meditations in the Powerful Pause series.
Bea Grist, Mental Health and Wellbeing Manager:
Hello, my name is Bea and I’m the Mental Health and Wellbeing Manager at Spotlight.
I’m recording this in January
And in this new year of 2022
This is an opportunity for you to see if you can bring something new to your practice today
And that might be finding a new position
Or becoming aware of a new sensation or feeling in your body
Or perhaps just being aware of the new space that gets created when you breathe.
So wherever you are
Finding a comfortable position
Making any adjustments that are needed
You can sit for this meditation or you may prefer to lie down
Just take a moment to check in and see what’s going to be most supportive for you today
Making sure your warm enough so perhaps having a blanket over you.
And if you’re sitting
Ensuring that you back is nice and straight
You might like to have a pillow or cushion behind your back to help you sit up straight
Just allowing your arms to rest softly wherever is comfortable
Softening into the hands
Releasing any tension here.
And let’s take a nice big inhale here
And sighing out through the mouth
Just taking a moment to arrive into this moment
Knowing that there is nothing you need to do
And nowhere you need to be.
Let’s do a few shoulder rolls together now
So breathing in - bringing your shoulders forwards and up towards your ears
Breathing out - rolling your shoulders away from your ears
Feeling any tension in your shoulders melting away as you do this.
Let’s do that again but this time see if you can bring a beginners mind to your shoulder
Almost like you’re aware of them for the first time
Being really curious about how they feel and how they move
Bring your shoulders up to the ears
Letting your shoulder drop back down and away from the ears.
Let’s do that one more time
Bringing the shoulders up
Releasing them back down.
As we take this time to turn towards ourselves
Let’s see if we bring a new awareness to ourselves
A gentle curiosity of what it means to just be
To meet ourselves in stillness
Gently take your attention to your face now
Noticing how the face feels
And softening into any areas that might be feeling tight or perhaps tense.
It might feel nice to take a really big yawn
Feeling any tension in your jaw starting to release
When you close your mouth
Let you tongue rest at the bottom of your mouth
And feel a soft openness in your jaw muscles.
And if you’ve not already done so
Just closing your eyes now
Or softening or lowering your gaze if that’s more comfortable.
You have chosen to take this time for yourself
So maybe take a moment
to give yourself some gratitude for showing up today.
And as you sit there
Just take a couple of nice deep breaths
Breathing in through the nose
And breathing slowly out through the mouth.
As you breathe in through the nose
Feel a sense of taking in fresh new air
The lungs expanding
The body expanding
Breathing in positive, radiant energy
Allowing it to nourish every part of your body.
Following the flow of new air
As it goes in
and comes out.
And now just imagine the warm tropical rain
Showering the body and the mind
Washing away any tension or tightness
Feeling the body get heavier and heavier
as it relaxes and melts into the ground.
And the next time as you breathe out
Maybe letting go of anything you’re ready to release
Letting go of any feelings of uncertainty, fear or perhaps doubts
Letting go of whatever has been going on for you today or this morning.
Inviting a gentle current of softness into the body
Welcome any sensations of peace and heaviness that may be in your body.
And taking a long deep exhale out
This is your time
To be with yourself.
Deep breath in
Just a couple more times
Taking deep breaths in through the nose
And out through the mouth.
And as you sit there just enjoy that initial sense
Of putting everything down
And just that feeling of being present again
Knowing that by choosing to accept the moment
You are also choosing calmness, relaxation and peace.
Starting to notice how the body feels now
And allowing any tension or emotions to come to the surface
Knowing that’s a good thing
Let yourself really welcome
Whatever it is that you’re feeling.
And just starting to notice the breath now as well
The breath is also a good indicator of how we’re feeling in both body and mind.
And without trying to change the breath in any way
Just noticing if the breath is long, short, deep or shallow
You can just gently place your hand on your stomach or the sides of the body
If you find that easier to feel that movement.
And even though thoughts may continue to pop in
Perhaps about what’s happened during the morning or day
Maybe where you’ve just come from
Or possibly even jumping ahead about what’s to come
Each time you see the mind wandering off
Just letting go of that
And coming back to the present
Back to the new beginning that the breath always offers
It is our present moment anchor.
Remember that mindfulness is not about having a blank mind
It’s normal to think
So don’t judge yourself for thinking
Simply allow any thoughts to come and go
Imagine placing each thought on a white fluffy cloud
And then watch them float away.
So in meditating we’re changing our relationship with the passing thoughts and feelings
We learn how to view them with a little more perspective
And when we do this we naturally find a place of calm.
We will sometimes become distracted
And that’s ok
But as soon as we remember
We’re back watching those clouds again
Knowing they will pass through
Perfectly at ease
In both body and mind.
Thinking is not important here
Realise that you are
More fully yourself
when you’re not thinking.
And when you’re not thinking
You can realise what being is
What it means ‘to be’
And you can sense the being that you are.
Feeling that sense of being present in your whole body now
Feeling the aliveness inside the body
Being present with every cell of the body
See if you can explore something new in your body
Maybe an area that you don’t often feel
Or a place that you’re very often not connected to
It might be behind your ears
Or perhaps your fourth toe on your left foot
Maybe the area between your shoulder blades
Just have a little explore and see what is new for you.
When we sit in this presence
We are in our natural state
This is where we are most ourselves
This is the place where we belong
Actual presence is when there is no background commentary
We are just simply being
In the moment
So just notice the impact
When you’re in this place.
What is it like to be here?
What’s possible from here?
Just notice what comes up for you
There are no right or wrong answers here
Only what is true for you
So give yourself permission to let go of any expectations that might be here
And just lovingly accept whatever comes up.
All we’re doing is realising presence
We’re just noticing what it means to be present in our lives.
There’s no time here
Past and future become irrelevant in presence
You are already complete
You don’t need the past to realise you who are
You don’t need the future to be more fully yourself.
And when we’re present
We’re more able to lead a happy and fulfilling life
Because we’re not transforming the challenges of life into an unhappy life
or an unhappy identity
We’re able to see the challenges of life for what they are
And we can address them in the present moment.
And we have our breath to remind us of this.
Because each new breath as a new beginning
And it reminds us to come back into the present moment
So when your mind is busy
Let the breath guide you back to yourself.
When you focus on your breath
You are always focused on the present moment
You cannot get back a past breath
You cannot breathe in a future breath
You can only breathe this breath
I’m going to give you 2 minutes now to just focus on your breath
Try to stay present with your breath
You may like to count the breath which can help with this
So breathing in 1
Breathing out 2
Breathing in 3
Breathing out 4
And so on until you get to 10
And then begin again.
When we are being with what is
We are in our natural state
When we get out of our own way
We find peace.
We can always switch from doing to being
And find the gift in the present moment.
And know that this place
is always available to you.
And let's give the mind plenty of space now
So if the mind wants to think, let it think.
Soon we’ll bring this meditation to a close
So let’s inhale for 3
1, 2, 3,
And then just sighing it out
Inhaling again for
1, 2, 3
And letting it go.
Noticing how you feel
Just keep observing
Noticing what thoughts come up
Just letting it unfold as it is.
Another deep breath now
returning to this space and this time
Breathing in the space
breathing in your presence
And wherever you are just begin to find some
soft, gentle easy movement with the neck
So maybe just very gently moving the neck from side to side
You might like to very gently shake the head yes and then no
Just taking some soft easy movement with the neck and the shoulders
So maybe rolling the shoulders back or forwards a few times
Easing out any kinks or tightness.
Just allow this movement to spread throughout the body
So maybe taking a nice wake-up stretch
Maybe a yawn.
And before you open your eyes
Just take a moment to notice how you feel
And then when you’re ready
slowly open your eyes.
Main Photo by Ian Stauffer on Unsplash