{"id":2343,"date":"2022-05-06T09:00:10","date_gmt":"2022-05-06T09:00:10","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=2343"},"modified":"2026-03-17T08:39:50","modified_gmt":"2026-03-17T08:39:50","slug":"powerful-pause-meditation-podcast-togetherness","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-podcast-togetherness\/","title":{"rendered":"Powerful Pause Meditation: Togetherness"},"content":{"rendered":"<h3>Inspired by the tragic events in Ukraine, this meditation focusses on togetherness and how it makes us stronger and more resilient.<\/h3>\n<p>This 30 minute meditation by Spotlight&#8217;s Mental Health and Wellbeing manager, Bea Grist, is inspired by the idea of togetherness and what gets created when we come together. It\u2019s designed to calm and soothe the nervous system and can be helpful to listen to when things in our lives (and the world) are feeling out of control.<\/p>\n<p>We recommend listening to this meditation with headphones.<\/p>\n<p>30 minute meditation.<\/p>\n<div class=\"responsiveEmbed\">\n<div class=\"embededPodcast\"><iframe src=\"https:\/\/www.podbean.com\/media\/player\/sypu3-1219d52-pb?from=site&amp;vjs=1&amp;skin=1&amp;fonts=Helvetica&amp;auto=0&amp;download=0\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<\/div>\n<p>This guided meditation was written for one of our Powerful Pause meditation sessions, where we come together to meditate every few weeks. If you&#8217;re a Performer Spotlight member you can take advantage of these free sessions by booking a spot via our emails. Please ensure you&#8217;re opted in to receive our emails for upcoming dates and booking information.<\/p>\n<p><a href=\"https:\/\/www.spotlight.com\/news-and-advice\/?tags=powerful%20pause\">Listen to more Powerful Pause meditations.<\/a><\/p>\n<h4>Meditation Transcript<\/h4>\n<p>Hello, my name is Bea and I\u2019m the Mental Health and Wellbeing Manager at Spotlight.<\/p>\n<p>This mediation was written for a Powerful session at the beginning of March 2022 and it was inspired by the events that were happening in Ukraine at the time, and continue to happen as I\u2019m recording this. It\u2019s this idea of togetherness, being human and walking this path together. It\u2019s about getting curious about what gets created when we come together and how does togetherness make us stronger and more resilient.<\/p>\n<p>So let\u2019s begin by finding that comfortable position<\/p>\n<p>A place that allows you to feel supported and relaxed<\/p>\n<p>You may like to have a cushion behind your back<\/p>\n<p>Just helping you to sit up straight<\/p>\n<p>Or if you prefer you can lie down<\/p>\n<p>Maybe having a pillow or cushion underneath your head<\/p>\n<p>We can often cool down during meditation<\/p>\n<p>Making sure your warm enough so perhaps having a blanket over you<\/p>\n<p>Just allowing your arms to rest softly wherever is comfortable<\/p>\n<p>Maybe in your lap or by the sides of your body<\/p>\n<p>You may prefer to rest the hands softly on your stomach<\/p>\n<p>This can really help to connect to the breath<\/p>\n<p>And let\u2019s take a nice deep breath in here<\/p>\n<p>And let it go<\/p>\n<p>Breathing in<\/p>\n<p>And releasing<\/p>\n<p>Just arriving into this time<\/p>\n<p>Time for you<\/p>\n<p>When things in the world and our lives can feel out of control<\/p>\n<p>We can remember that the breath is a place we can always come back to<\/p>\n<p>By taking this time<\/p>\n<p>We\u2019re prioritising ourselves<\/p>\n<p>It can feel hard to do that sometimes<\/p>\n<p>Especially with everything going on in our lives<\/p>\n<p>But we can always choose to stop<\/p>\n<p>To maybe put down our phone or our to do list<\/p>\n<p>And switch off the distractions from the outside world<\/p>\n<p>In doing so we allow ourselves to step back for a moment.<\/p>\n<p>Powerful Pause is about<br \/>\nputting our oxygen mask on first<\/p>\n<p>And in doing this we can be there for others<\/p>\n<p>Because that is what togetherness is all about<\/p>\n<p>And in being together with your fellow performers<\/p>\n<p>We are creating a community of likeminded people<\/p>\n<p>A place where you can come and be held<\/p>\n<p>It\u2019s a reminder that we don\u2019t have to hold the heaviness by ourselves<\/p>\n<p>And that we\u2019re all connected in this big beautiful web of life.<\/p>\n<p>We can often spend time in our heads<\/p>\n<p>Making up stories and narratives about what happened \/ or may happen<\/p>\n<p>Maybe about the past or the future<\/p>\n<p>But stories are just that &#8211; stories<\/p>\n<p>And they\u2019re more fun when we get to share them with an audience.<\/p>\n<p>So let\u2019s use this time to give the mind a rest<\/p>\n<p>This is story time for the nervous system<\/p>\n<p>Taking this time to be with all parts of you that need to be heard<\/p>\n<p>Allowing yourself to step back<\/p>\n<p>To let go for these 45 minutes<\/p>\n<p>And just be<\/p>\n<p>We\u2019re so used to doing<br \/>\nThis is your time<\/p>\n<p>Time to rest and reset<\/p>\n<p>To come back home to you<\/p>\n<p>Together with all parts of you<\/p>\n<p>Welcoming them like an old friend.<\/p>\n<p>Feeling those points where the body is in contact with whatever is underneath you<\/p>\n<p>That sense of support from the earth beneath you<\/p>\n<p>Feeling your clothes against your skin<\/p>\n<p>So let\u2019s soften into the shoulders<\/p>\n<p>Maybe taking a few shoulder<\/p>\n<p>Bringing the shoulders up to the ears, back and down<\/p>\n<p>Just allowing them to melt down and let go<\/p>\n<p>Relaxing your jaw<\/p>\n<p>And it may feel nice to gently massage the jaw for a few breaths<\/p>\n<p>Just giving it permission to release and let go<\/p>\n<p>This can often be a place where we hold a lot of tension and tightness<\/p>\n<p>Often without realising<\/p>\n<p>And let\u2019s take a nice deep breath here<\/p>\n<p>Breathing in<\/p>\n<p>And letting go<\/p>\n<p>Just taking a moment to arrive into this moment<\/p>\n<p>Switching gears<\/p>\n<p>Slowing down<\/p>\n<p>Knowing that there is nothing you need to do<\/p>\n<p>And nowhere you need to be<\/p>\n<p>Just closing the eyes now<\/p>\n<p>Or softening the focus<\/p>\n<p>If you haven\u2019t already<\/p>\n<p>Take a deep breath<\/p>\n<p>and this time breathing gently into the belly<\/p>\n<p>Feeling your sitting bones on the ground or on your seat<\/p>\n<p>Feel your feet on the floor or in contact with whatever is beneath you<\/p>\n<p>Just bringing you back to your centre<\/p>\n<p>Taking this time to turn towards all parts of yourself<\/p>\n<p>And greeting whatever is there<\/p>\n<p>Knowing it all welcome<\/p>\n<p>And we may find that certain external energies can pull us in<\/p>\n<p>And perhaps make us feel heavy, or out of sorts<\/p>\n<p>It happens at work, it happens with friends, it happens with loved ones, it happens with strangers, it happens when we read the news.<\/p>\n<p>So today we\u2019re going to take some time to come back to just being<\/p>\n<p>Back to centre<\/p>\n<p>Back to a peaceful space<\/p>\n<p>Being with ourselves<\/p>\n<p>Being with the breath<\/p>\n<p>Together and welcoming all parts of us.<\/p>\n<p>Becoming aware of your breathing<\/p>\n<p>Placing your attention on the fact that you are breathing<\/p>\n<p>And just noticing that<\/p>\n<p>How does it feel to breathe today?<\/p>\n<p>Becoming aware of your inhale and your exhale<\/p>\n<p>Just noticing how the breath is moving in and out<\/p>\n<p>Following it as it enters and leaves the tips of your nostrils<\/p>\n<p>Just following the inhale and the exhale.<\/p>\n<p>Breathing in from the belly<\/p>\n<p>Feeling that sense of expansion as you breathe in<\/p>\n<p>And feeling the belly drop back down as you breathe out<\/p>\n<p>Allowing yourself to sink into, just this<br \/>\nAll you need to do is notice the breath<\/p>\n<p>Flowing in and flowing out.<\/p>\n<p>Just allowing it to be<\/p>\n<p>Allowing it to flow naturally.<\/p>\n<p>And now just allow your attention to locate a place in your body where maybe you\u2019re experiencing some tension<\/p>\n<p>Maybe there\u2019s something that has been weighing down on your mind<\/p>\n<p>Where can you feel that in your body?<\/p>\n<p>Just notice.<\/p>\n<p>So often we might feel sensations in our chest for example<\/p>\n<p>Or the jaw can get really tight<\/p>\n<p>Especially when we\u2019re holding on to some suppressed emotions such as anger<\/p>\n<p>Maybe you can feel it in lower back<\/p>\n<p>It can be anywhere<\/p>\n<p>So just tune in and find yours<\/p>\n<p>And then just simply breathe and be with that place in your body.<\/p>\n<p>So we\u2019re not trying to change it<\/p>\n<p>We\u2019re just cradling that space<\/p>\n<p>With loving, kind awareness<\/p>\n<p>Breathing in<\/p>\n<p>And out.<\/p>\n<p>Breathing in<\/p>\n<p>And out.<\/p>\n<p>Putting one hand on your chest<\/p>\n<p>One hand on your belly now<\/p>\n<p>And just breathing into this space.<\/p>\n<p>Just staying with it<\/p>\n<p>Letting go of the story of whatever it is that\u2019s coming up<br \/>\nKeep staying with your breath<\/p>\n<p>Knowing that any feelings or emotions are really welcome here<\/p>\n<p>It\u2019s safe to express who you are<\/p>\n<p>It\u2019s ok to relax and let go<\/p>\n<p>Trusting your breath to take care of you<br \/>\nAnd trusting in the process we\u2019re all in right now.<\/p>\n<p>By diving back into your body<\/p>\n<p>We\u2019re really coming back to this place of wholeness<\/p>\n<p>Coming back home to you<\/p>\n<p>Connecting to all that wisdom within you<\/p>\n<p>That deep sense of knowing that comes from being together with all parts of you.<\/p>\n<p>With each breath I am feeling calmer and more peaceful<\/p>\n<p>With each breath I am coming back into my power.<\/p>\n<p>Maybe there\u2019s something that needs closure or forgiveness<\/p>\n<p>Keep staying with the breath<\/p>\n<p>Moving away from the mind and following the breath<\/p>\n<p>Not worrying about the words right now or what the mind wants to make up<\/p>\n<p>We\u2019re just curious about the sensation<\/p>\n<p>And as we go into these sensations we\u2019re no longer in the movie or story<\/p>\n<p>We\u2019re just in the feeling<\/p>\n<p>These are the parts of us that are longing for attention.<\/p>\n<p>Keep breathing into there<\/p>\n<p>Instead of framing these parts as bad<\/p>\n<p>Or right or wrong, or perhaps \u2018negative\u2019<\/p>\n<p>Just coming back to the sensation.<\/p>\n<p>What wants to be met right now?<\/p>\n<p>What wants to be held?<\/p>\n<p>Keep giving that attention<\/p>\n<p>Breathing in to those tight places<\/p>\n<p>And just responding to them like you would to a child that needs your attention<\/p>\n<p>Gentle loving kindness<\/p>\n<p>As your breathing into that you can feel that space<br \/>\nbecoming clearer<\/p>\n<p>Becoming lighter<\/p>\n<p>Becoming free-er<\/p>\n<p>Just noticing how the breath can flow more easily<\/p>\n<p>As you continue to be with your breath.<\/p>\n<p>I am safe<\/p>\n<p>It is ok to relax and let go<\/p>\n<p>Breathing and releasing tension<\/p>\n<p>Like a lullaby for the nervous system<\/p>\n<p>Gently and lovingly taking this time for you<\/p>\n<p>Being together with all parts of you<\/p>\n<p>Accepting all parts of you<\/p>\n<p>Letting it all be here with you<\/p>\n<p>Because it is all welcome here.<\/p>\n<p>You are giving yourself space<br \/>\nSpace to breathe<br \/>\nSpace to grow<br \/>\nSpace to feel<\/p>\n<p>Space to care<\/p>\n<p>Space to love<\/p>\n<p>Take a deep breath in through the nose<\/p>\n<p>Feeling a sense of taking in fresh new air<\/p>\n<p>The lungs expanding<\/p>\n<p>The body expanding<\/p>\n<p>Breathing in calmness<\/p>\n<p>Breathing in peace<\/p>\n<p>And allowing it to nourish every part of your body<\/p>\n<p>Breathing into your heart space now<\/p>\n<p>Letting the breath fill your heart right up<\/p>\n<p>Almost like the breath is giving the heart a hug<br \/>\nBreathing in and feeling a sense of gratitude and love for your heart<\/p>\n<p>that beats for you every day and every night.<\/p>\n<p>Taking a deep breath in<\/p>\n<p>And then sighing it out<\/p>\n<p>Telling yourself:<br \/>\nI am stopping.<br \/>\nIn this moment I am stopping<br \/>\nI am slowing down<br \/>\nIn this moment I am slowing down<\/p>\n<p>I am breathing<br \/>\nIn this moment I am breathing<br \/>\nI am this breath<br \/>\nI am alive.<br \/>\nI am supported<br \/>\nIn this moment I am supported.<\/p>\n<p>I am okay<br \/>\nIn this moment I am okay.<\/p>\n<p>I am releasing resistance.<br \/>\nIn this moment I am releasing resistance.<\/p>\n<p>I am calming my nervous system.<br \/>\nIn this moment I am calming my nervous system<\/p>\n<p>I am renewed.<br \/>\nIn this moment I am renewed.<br \/>\nI am powerful.<br \/>\nIn this moment I am powerful.<\/p>\n<p>I accept all parts of myself<br \/>\nIn this moment I accept all parts of myself.<\/p>\n<p>Following the flow of new air<\/p>\n<p>As it goes in<br \/>\nand comes outInviting a gentle current of softness into the body<\/p>\n<p>Welcoming any sensations of peace and heaviness that may be in your body<\/p>\n<p>Breathing in<\/p>\n<p>And taking a long deep exhale out<\/p>\n<p>This is your time<\/p>\n<p>To be with yourself.<\/p>\n<p>Another deep breath in<\/p>\n<p>Exhale out.<\/p>\n<p>We can always switch from doing to being<br \/>\nAnd find the gift in the present moment<\/p>\n<p>And know that this place<br \/>\nis always available to you.<\/p>\n<p>And let&#8217;s give the mind plenty of space now<br \/>\nJust for a few breaths<br \/>\nSo if the mind wants to think, let it think<br \/>\nGiving the mind lots of space to think and do whatever it wants<\/p>\n<p>Soon we\u2019ll bring this exercise to a close<\/p>\n<p>So let\u2019s inhale for 3<br \/>\n1, 2, 3,<br \/>\nAnd then just sighing it out<\/p>\n<p>Inhaling again for<br \/>\n1, 2, 3<br \/>\nAnd let it go<br \/>\nNoticing how you feel<br \/>\nStaying present<br \/>\nKeep observing<br \/>\nNoticing what thoughts come up<br \/>\nJust letting it unfold as it is<\/p>\n<p>Another deep in breath now<br \/>\nreturning to this space and this time<br \/>\nAnd wherever you are just begin to find some<br \/>\nsoft, gentle, easy movements<br \/>\nSo maybe starting with the fingers and toes<\/p>\n<p>And just trusting that the body knows what it needs to wake up<\/p>\n<p>Maybe taking a few shoulder rolls<\/p>\n<p>Maybe a nice wake-up stretch<br \/>\nJust easing out any kinks or tightness<\/p>\n<p>We\u2019ll take a big inhale here<br \/>\nAnd sigh it out<br \/>\nOne more time<br \/>\nInhaling<br \/>\nAnd then when you\u2019re ready<br \/>\nslowly open your eyes.<\/p>\n<p><em>Image by Chang Duong via Unsplash.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Inspired by the tragic events in Ukraine, this meditation focusses on togetherness and how it makes us stronger and more resilient. This 30 minute meditation by Spotlight&#8217;s Mental Health and Wellbeing manager, Bea Grist, is inspired by the idea of togetherness and what gets created when we come together. It\u2019s designed to calm and soothe [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":3080,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[132,125,48,94,126],"class_list":["post-2343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-bea-grist","tag-meditation","tag-mental-health","tag-podcast","tag-powerful-pause"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Powerful Pause Meditation: Togetherness | Spotlight<\/title>\n<meta name=\"description\" content=\"Find resilience and calm with this 30-minute meditation from Spotlight. 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