A Meditation for When You Need a Break

Minding teachers and author Kimberly Brown offers a comfortable exercise whenever you need a break. Pause this moment and contact yourself again.

Sometimes, when we need a break, the best gift we can give ourselves is just a moment silent, breathing and reminds ourselves of who we are really.

In this soft -guided exercise, Kimberley Brown uses simple frequent phrases of ground attention and offers space to relax and reset.

Meditation when you need a break

After each paragraph, stop and follow the guided meditation script below. Or listen to audio practice.

Turn inside. You can say to yourself, Hello, I’m here. Hello, my beautiful self, I’m present for you. Whatever is being born in me is a happy one.

Note that this exercise includes longer intervals of complete silence for reflection and presence. If you want more time, feel free to stop recording as you go.

1. To start, remember, for these few minutes, you don’t have to do anything. Decide and find yourself closing your devices, preventing them from talking, and finding a quiet place where you can be made baseless. So if you need it, stop this recording and take a few minutes, find your place, and then return. Then, when you are ready, be quiet.
2. Take a welcome attitude. Hello yourself and whatever you are now experiencing right now. Place one hand on your heart and one hand on your stomach and really draw attention to you. It is very likely that you are looking. Turn inside. You can say to yourself, Hello, I’m here. Hello, my beautiful self, I’m present for you. Whatever is being born in me is a happy one.
3. Now collect all your attention and bring it to your hands, feel the tops of your hands, the palms of your hands, every finger when they are resting on your heart and your stomach. Connect your palms with your breath. When you rest on the peaks of your hands and the palms of your hands and each finger, you may experience moving your body to every breath and every breath. For just a couple of moments, choose your attention here, on your hands, to feel your breath. And when your focus goes away, slowly but firmly bring it back, like a kind parent, like a kind parent.
4. Where is your focus right now? Do you need to come back gently to your breaths, your fingers and palms? For just a minute, rest here.
5. Now, your attention has gathered on your stomach and your heart, imagine that you are with someone who loves you easily. It can be a dear old friend, a grandmother, uncle, pet, a teacher. Imagine that both of you are in a place that is meaningful to you, a place that is comfortable and safe for you. I want you to see their face and their beautiful presence. And see how you feel in their presence. Now, tell them and tell you, We are connected to our true ourselves. We are stable and brave. We are connected to our true ourselves. We are stable and brave. Here for only two minutes, keep this concept of both of you, continue to repeat these phrases as if you are giving a gift. We are connected to our true ourselves. We are stable and brave.
6. Have you lost your relationship with your two? Are you planning or remembering? That’s fine Come back gently, imagine you and this dear existence, resume. We are connected to our true ourselves. We are stable and brave. For just another minute, repeating these phrases as you are giving a gift.
7. Allow yourself to give this love a gift of kindness. Just check yourself. If your focus is around this dear, contact again. See their beautiful face. Continue to repeat, You should be connected to your true self. You remain steady and open.
8. With your hands on your heart and on your stomach, you can allow the concept to dissolve. Just with your presence at this moment, with your experience, with your beautiful self, and give yourself the same wisdom. I am linked to my true self. I’m stable and open.
9. Even after the end of this recording, I encourage you to continue exercising. As an alternative, you can now conclude it and repeatedly follow it when you think you need a break. Before getting up, open your eyes, engage with your life again, thank yourself for your engagement-before you do it. Remember how valuable it is to contact your compassion and your wisdom, your true nature. Thank you for this exercise, and I thank you for your practice and your good heart.