{"id":2614,"date":"2022-09-30T07:30:57","date_gmt":"2022-09-30T07:30:57","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=2614"},"modified":"2026-03-17T08:37:38","modified_gmt":"2026-03-17T08:37:38","slug":"powerful-pause-meditation-energy","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-energy\/","title":{"rendered":"Powerful Pause Meditation: Energy"},"content":{"rendered":"<h3>In this guided meditation we tap into the energy of our senses.<\/h3>\n<p><span data-ogsc=\"black\">This mindfulness practice is all about pointing our attention towards different senses: sight, sound, taste, touch, smell, and our thoughts. This practice can really help us to find some calm and relaxation during our day.<\/span><\/p>\n<p><span data-ogsc=\"rgb(55, 62, 66)\">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 member you can take advantage of these free sessions (please ensure you&#8217;re opted in to receive our emails for upcoming dates and booking information).<\/span><\/p>\n<p>30-minute listen. We recommend listening to this meditation with headphones on.<\/p>\n<div class=\"responsiveEmbed\">\n<div class=\"embededPodcast\"><iframe src=\"https:\/\/www.podbean.com\/media\/player\/jmy4f-12cba8f-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><strong><span data-ogsc=\"rgb(55, 62, 66)\"><a href=\"https:\/\/www.spotlight.com\/news-and-advice\/?tags=powerful%20pause\" data-ogsc=\"\">Listen to other Powerful Pause meditations.<\/a><\/span><\/strong><\/p>\n<h4><strong><span data-ogsc=\"rgb(55, 62, 66)\">Meditation Transcript<br \/>\n<\/span><\/strong><\/h4>\n<p><strong><span data-ogsc=\"rgb(55, 62, 66)\">Bea Grist, Mental Health and Wellbeing Manager:\u00a0<\/span><\/strong><span data-ogsc=\"black\">So today we\u2019ll be doing a meditation where we\u2019ll be tuning into the energy of our senses. This mindfulness practice is all about pointing our attention towards different senses: sight, sound, taste, touch, smell, and our thoughts. This practice can really help us to find some calm and relaxation during our day. When we take time to consciously rest we stimulate the parasympathetic nervous system which is the part of us that controls the body&#8217;s ability to relax. When we\u2019re relaxed, the body is also able to heal. So by taking this time we\u2019re helping our body to do what it needs to do such as digesting food. So if you notice yourself salivating or your tummy gurgles or makes a noise whilst you&#8217;re meditating please know that\u2019s a sign you are relaxing.<\/span><\/p>\n<p><span data-ogsc=\"black\" data-ogsb=\"white\">I am here to guide you<br \/>\nBut this is your practice<br \/>\n<\/span>So please always listen to what you need<br \/>\nIf your body feels uncomfortable at any point then please just move.<br \/>\nWe\u2019ll begin by starting in our body, so let\u2019s find a comfortable seat.<br \/>\nPlace your feet on the floor, your hands on your thighs, and sit upright in an alert and comfortable way.<br \/>\nYou may like to have a cushion behind your back<br \/>\nJust helping you to sit up straight<br \/>\nSome of us have a tendency to allow our head to tip forward<br \/>\nBut you really want to make sure that the head is resting or aligning over the heart<br \/>\nWith your neck nice and long<br \/>\nJust allowing your arms to rest softly wherever is comfortable<br \/>\nYou may want to cover yourself with a blanket.<\/p>\n<p><span data-ogsc=\"black\">And wherever you are just closing your eyes if that feels ok. You can also lower your gaze if you prefer.<br \/>\n<\/span>Pause for a moment, and bring your attention to your physical sensations.<br \/>\nNotice how your feet feel on the floor, notice your hands on your thighs, and notice how your seat feels on a chair or on a cushion.<br \/>\nNotice your spine, if it\u2019s resting on the chair or slightly off your chair, and now notice your clothing on your body. Notice where you feel your clothing: is it tight or loose? Coarse or soft<br \/>\nJust scanning through and noticing all the physical sensations of your body in the space you\u2019re in.<br \/>\nNotice your skin and if you feel any coolness or heat on your skin.<br \/>\n<span data-ogsc=\"black\">Maybe also noticing the temperature of the room or space you\u2019re in<\/span>.<br \/>\nAnd just becoming aware of your breathing<br \/>\nPlacing your attention on the fact that you are breathing<\/p>\n<p><span data-ogsc=\"black\">And just noticing that<br \/>\n<\/span>How does it feel to breathe today?<br \/>\nBecoming aware of your inhale and your exhale<br \/>\nJust noticing how the breath is moving in and out<br \/>\nAs it enters and leaves the tips of your nostrils<br \/>\nJust following the inhale and the exhale.<\/p>\n<p>And let\u2019s take a nice deep breath in here<br \/>\nAnd let it go<br \/>\nBreathing in<br \/>\nAnd releasing<br \/>\nJust letting go of your morning or day so far<br \/>\nAnd arriving into this time<br \/>\nTime for you.<\/p>\n<p>So let\u2019s use this time to give the mind a rest<br \/>\nThis is like a Storytime for the nervous system<br \/>\nTaking this time to be with all parts of you that need to be heard<br \/>\nAllowing yourself to step back<br \/>\nTo let go for these 45 minutes<br \/>\nAnd just be.<\/p>\n<p>Breathing in through your nose<br \/>\nAnd out through your mouth<br \/>\nBreathing in<br \/>\nAnd releasing<\/p>\n<p>As you exhale notice any tension in the body<br \/>\nAnd on the inhale keep your awareness with the breath<br \/>\nTry to keep your body still if you can<br \/>\nIf you notice yourself becoming a bit twitchy<br \/>\nJust bring yourself back to stillness<\/p>\n<p><span data-ogsc=\"black\">And focus on the inhale and exhale.<br \/>\n<\/span>When things in the world and our lives can feel out of control<br \/>\nWe can remember that the breath is a place we can always come back to<br \/>\nIt\u2019s like an anchor in a stormy sea.<\/p>\n<p>By taking this time<br \/>\nWe\u2019re prioritising ourselves<br \/>\nIt can feel hard to do that sometimes<br \/>\nEspecially if we have a lot going on in our lives<br \/>\nBut we can always choose to stop<br \/>\nTo put down our phone or our to-do list<br \/>\nAnd switch off the distractions from the outside world for these 45 minutes.<br \/>\nIn doing so we allow ourselves to step back for a moment<br \/>\nLet\u2019s take a deep breath in here together<br \/>\nAnd sighing it out<br \/>\nBreathing in<br \/>\nAnd releasing.<\/p>\n<p>Now, turn your attention away from your body and towards your sense of sound.<br \/>\nPause to notice sound coming from afar.<br \/>\nFine-tune your attention to notice what\u2019s happening way outside of your immediate surroundings.<br \/>\nPerhaps you hear traffic, or a plane, or birds.<br \/>\nPerhaps you don\u2019t hear any sounds far out, but you do hear sounds in your immediate surroundings, so notice that.<br \/>\nIs it somebody moving in another room or speaking outside your door?<br \/>\nMaybe it\u2019s just the hum of the air conditioner or the heat.<br \/>\nWith this practice of mindfulness, we\u2019re building the capacity to notice more.<\/p>\n<p>Right now we\u2019re just noticing sound.<br \/>\nBring your awareness even closer and notice the sound of your body, and of your breath.<br \/>\nYou may notice your body making sounds in your stomach, like gurgling, or notice when you take a big breath in and how your clothes shift.<br \/>\nGet really detailed here in the micro sounds in and around you.<\/p>\n<p>Now turn your attention toward your sense of smell.<br \/>\nWhat can you smell?<br \/>\nMaybe you can\u2019t smell anything?<br \/>\nOr perhaps it\u2019s very subtle<br \/>\nMaybe you can smell your laundry powder on your clothes<br \/>\nIf you\u2019re by a window you might be able to smell something outside<br \/>\nNotice that as your mind starts to settle and your nervous system starts to steady, that you start to shift into a more awake and aware state of being, where your senses light up.<br \/>\nOften we can notice things that we don\u2019t notice when we\u2019re living from our busy mind.<\/p>\n<p><span data-ogsc=\"black\">Turn your attention to your sense of taste.<strong><br \/>\n<\/strong>Notice if you taste anything, perhaps the remnants of your toothpaste or your coffee.<br \/>\nPerhaps there is a lack of taste.<br \/>\nTry to notice your sense of taste throughout the day.<br \/>\nIt will help you to remember to notice taste when you\u2019re actually eating or drinking.<\/span><\/p>\n<p>Let\u2019s move to our sense of touch<br \/>\nSo take your thumb and first finger and very gently rub the fingertips together slowly<br \/>\nSee if you can do it with such attention that you feel the ridges of your skin<br \/>\nDo your fingers feel soft or rough?<br \/>\nJust noticing the texture of your skin<br \/>\nDo your fingers feel soft or rough?<br \/>\nAnd the uniqueness of your skin<br \/>\nNo one else has exactly the same textured skin as you.<br \/>\nMove your attention to your sense of sight. Open your eyes for a moment, and take in what\u2019s around you.<br \/>\nNotice what\u2019s happening way out beyond your immediate sight, such as the wide-open space, the sky, the trees, and the walls that are far from you.<br \/>\nNotice colours and textures, movement and stillness.<br \/>\nNotice your peripheral vision, what\u2019s happening right out from your sides that you\u2019re not really looking at but you can kind of sense are there.<br \/>\nYou\u2019re expanding your capacity to see by focusing your attention on this sense.<br \/>\nCome in a little more closely to your immediate surroundings, not too close but sort of halfway.<br \/>\nNotice colours, textures, objects, people, movement, stillness, or light.<br \/>\nFor example, how the light is landing on different objects, or the floor, or the walls, or the trees.<br \/>\nNo need to label what you\u2019re seeing, just notice.<\/p>\n<p><span data-ogsc=\"black\">Now bring it in even closer.<br \/>\nNotice your immediate surroundings right in front of you, right around the floor in front of you.<br \/>\nThe walls, the sky, or the way the light is hitting the world in your immediate surroundings.<br \/>\nThis practice of mindfulness is strength-building.<br \/>\nWe\u2019re building strength in our capacity to recognize our senses and to heighten our senses, in what I like to call high-definition sensory awareness.\u00a0<\/span><\/p>\n<p><span data-ogsc=\"black\">Close your eyes once more. As you close your eyes, notice your mind.<br \/>\nNotice the thoughts that come and go across your mental screen.<br \/>\nThey could be big thoughts or little thoughts, happy thoughts, or not-so-happy thoughts.<br \/>\nIs the mind busy jumping ahead, restless? Perhaps it\u2019s calm?<br \/>\nAre the thoughts busy or slow?<br \/>\nPerhaps the same thought keeps coming up over and over again<br \/>\nYou don\u2019t need to label them. You\u2019re just noticing.<br \/>\nJust as smells come and go, thoughts come and go.<br \/>\nJust as goosebumps arise and dissipate, so do thoughts.<br \/>\nIn many ways, our thoughts can be considered our sixth sense.<\/span><\/p>\n<p>Let\u2019s come back to the breath now<br \/>\nBreathing in<br \/>\nAnd breathe out<br \/>\nAnd just placing your attention on the fact you are breathing.<br \/>\nAs you breathe in<br \/>\nThe belly is expanding and rising<br \/>\nAnd as you breathe out<br \/>\nThe belly is falling back down<br \/>\nThis will help to send a message to the brain that you are relaxing<\/p>\n<p><span data-ogsc=\"black\">Say to yourself:<br \/>\n<\/span>\u2018I am relaxing\u2019<br \/>\n\u2018I am letting go\u2019<br \/>\nI\u2019m now going to name a sense and I want you to fully bring your full attention to that sense, just for a few breaths.<br \/>\nJust allow yourself to be completely present with that sense.<br \/>\nIf thoughts arise<br \/>\nYou don\u2019t need to try and block them out<br \/>\nor dismiss them<br \/>\nJust acknowledge the thought<br \/>\nAnd then watch it float away<br \/>\nLike a soft, harmless cloud.<\/p>\n<p><span data-ogsc=\"black\">Tuning your sense of sound now for a few breaths<br \/>\nNoticing your sense of taste now<br \/>\nNoticing the mind and any thoughts that might be present<br \/>\n<\/span>Sensing into your sense of smell now<br \/>\nAnd finally opening the eyes and bringing your awareness to your sense of sight<\/p>\n<p>Closing the eyes now<br \/>\nAnd coming back to your breathing again<br \/>\nJust becoming aware of your natural breathing pattern<br \/>\nAnd just following it<br \/>\nAs it flows in and out<br \/>\nLike waves rolling up and down<br \/>\nLetting go of controlling the inhale or the exhale<br \/>\nFocus on each exhalation<br \/>\nExpanding, contracting.<br \/>\nSo just deepening the breath<br \/>\nFeeling a sense of taking in fresh new air<br \/>\nThe lungs expanding<br \/>\nThe body expanding<br \/>\nBreathing in calmness<br \/>\nBreathing in peace<br \/>\nAnd allowing it to nourish every part of your body.<\/p>\n<p><span data-ogsc=\"black\">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.<\/span><\/p>\n<p>We can always switch from doing to being<br \/>\nAnd find the gift in the present moment.<br \/>\nAnd know that this place<br \/>\nis always available to you.<\/p>\n<p>Soon we\u2019ll bring this meditation to a close<br \/>\nAnd to do this we\u2019re just going to tune into one of our senses again<br \/>\nSo pick either sound, sight, smell, taste or touch<br \/>\nAnd just allow yourself to be completely present with that sense<br \/>\njust for a few breaths<br \/>\nGiving all your attention to that sense for these few breaths.<\/p>\n<p>So let\u2019s take a deep breath in here<br \/>\nAnd release<br \/>\nLet\u2019s do that again<br \/>\nBreathing in through the nose<br \/>\nAnd sighing it out<br \/>\nLet\u2019s do that one more time<br \/>\nSo breathing in<br \/>\nAnd sighing it out<br \/>\nAnd just noticing how you feel<br \/>\nStaying present<br \/>\nAnd as you move in and out of your day today<br \/>\nJust notice your senses.<br \/>\nLet\u2019s slowly come back into this time, this space<br \/>\nAnd just becoming aware of your surroundings and the room that you&#8217;re in<br \/>\nAnd then when you\u2019re ready<br \/>\nJust slowly opening the eyes if they\u2019ve been closed<br \/>\nAnd just taking as much time as you need to come back.<\/p>\n<p><em>Main photo by\u00a0<a href=\"https:\/\/unsplash.com\/@wflwong\" target=\"_blank\" rel=\"noopener\">Warren Wong<\/a>\u00a0via\u00a0<a href=\"https:\/\/unsplash.com\/photos\/WukitUSJRgY\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this guided meditation we tap into the energy of our senses. This mindfulness practice is all about pointing our attention towards different senses: sight, sound, taste, touch, smell, and our thoughts. This practice can really help us to find some calm and relaxation during our day. This guided meditation was written for one of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2783,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[132,125,48,126,47],"class_list":["post-2614","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-bea-grist","tag-meditation","tag-mental-health","tag-powerful-pause","tag-wellbeing"],"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: Energy | Spotlight<\/title>\n<meta name=\"description\" content=\"Boost your energy and find calm with this 30-minute guided meditation from Spotlight. 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