Mindfulness instructor and writer Kimberly Brown presents a calming practice you can use whenever you need a break. Take this moment to pause and reconnect with your inner self.
Sometimes, when we feel overwhelmed, the best way to recharge is to carve out a moment of stillness, breathe deeply, and remember our true selves.
In this soothing guided practice, Kimberly Brown uses simple, repeated phrases to help center your attention and create a space for rest and renewal.
A Meditation for Taking a Break
Read through the guided meditation script below, taking a pause after each paragraph. Alternatively, you can listen to the audio practice.
Turn your focus inward. You might say to yourself, “Hello, I’m here. Hello, my wonderful self, I am here for you. Whatever I’m feeling is welcome.”
This practice includes extended periods of silence for reflection and presence. If you need more time, feel free to pause the recording as needed.
- To start, remember that for the next few minutes, you don’t have to do anything. Commit to turning off your devices, stop talking, and find a quiet space where you won’t be interrupted. If necessary, pause the recording, take a couple of minutes to settle in, and then return. When you’re ready, find stillness.
- Adopt a welcoming mindset. Say hello to yourself and acknowledge whatever you’re experiencing in this moment. Place one hand on your heart and another on your belly, directing your attention inward. Instead of looking outward, focus on yourself. You can say, “Hello, I’m here. Hello, my beautiful self, I am here for you. Whatever is arising in me is welcome.”
- Now, focus all your attention on your hands, noticing the tops of your hands, the palms, and each finger as they rest on your heart and belly. Connect with your breath through your palms, feeling your body move with each inhale and exhale. Spend a few moments keeping your attention on your hands and your breath. If your mind wanders, gently bring it back, like a caring parent guiding a child.
- Where is your attention right now? If your mind has drifted, gently return your focus to your breath and your hands. Spend one more minute resting in this awareness.
- With your attention on your hand on your belly and your heart, picture someone who loves you unconditionally. This could be a close friend, a family member, a pet, or a mentor. Imagine you’re in a special, safe place together. Notice their face and presence and how it makes you feel. Now, say to them and to yourself, “May we stay connected to our true selves. May we be steady and courageous.” For a couple of minutes, hold on to this visualization, repeating these phrases as if you are giving a gift. “May we stay connected to our true selves. May we be steady and courageous.”
- If you find your thoughts have wandered from this connection, don’t worry. Gently return to the image of you and your dear one. Repeat, “May we stay connected to our true selves. May we be steady and courageous.” Continue for another minute, repeating these phrases as your gift.
- Allow yourself to offer this kindness to your loved one. Check in with yourself. If your focus has shifted, reconnect with their face. Keep repeating, “May you stay connected to your true self. May you be steady and open.”
- While keeping your hands on your heart and belly, let this visualization gently fade away. Just be present in this moment with your experience and your wonderful self, giving yourself the same kindness. “May I stay connected to my true self. May I be steady and open.”
- Consider continuing this practice even after the recording finishes. Alternatively, feel free to end it now and revisit these steps whenever you need a break. Before you rise and re-engage with your life, take a moment to thank yourself for the time spent connecting with your compassion and true self. Appreciate this practice, and I thank you for your dedication and kind heart.