The Pause Between Breaths: A Micro Meditation for Inner Calm

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The world rarely gives you a quiet minute, so we made one. This guided micro meditation helps you step out of noise and back into yourself without leaving your chair, your car, or your to‑do list. No special setup, no perfect posture—just your breath, a softer body, and the pause that’s already there.

We start by noticing the breath exactly as it is, then invite a gentle inhale through the nose and a slow exhale through the mouth. As shoulders melt and the jaw releases, the nervous system begins to settle. From there, we explore the stillness at the top of your inhale and the bottom of your exhale—the tiny spaces where nothing is required and everything feels possible. That pause becomes a felt sense of presence, a reminder that peace isn’t earned after the work is done; it’s available now and can travel with you into whatever comes next.

This short practice is perfect between meetings, before sleep, or anytime stress ramps up and attention frays. You’ll learn how to use physical cues to calm the mind, how awareness of breath pauses builds resilience, and how a one‑minute reset can shift your entire day. Whether you’re new to meditation or returning to it, this session offers a simple, repeatable way to get grounded and stay open to possibility.

Press play, breathe with us, and let the quiet do its work. If this helped you reset, follow the show, share it with someone who needs a pause, and leave a review so more people can find their breath again.

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Episode Transcript

SPEAKER_00 (00:01):
Hey there.
Today we're keeping it simple.
Today is a micro meditation, ashort moment to pause, to
breathe, and to come home toyourself.
You don't need to carve outextra time or find a special

(00:23):
space.
You can do this wherever youare, between meetings, in your
car, or before you start yourday, or go to sleep.
All you need is your breath anda willingness to slow down for
just a minute or two.

(00:45):
Let's begin.
Notice your breath as it is.
No need to change it.
Just let it arrive.

(01:09):
Now inhale gently through yournose and exhale slowly through
your mouth.
Feel your shoulders melting downyour back.

(01:29):
Let your jaw unclench.
And allow your belly to expandand release.
This time, as you inhale, noticethe tiny pause at the top.

(01:49):
The stillness before the exhalebegins.
And as you exhale, notice thestillness at the bottom of your
breath, that quiet space beforeyour next breath.

(02:14):
Do this a few times, justnoticing.
The stillness before the exhalebegins, and that quiet space
before your next breath.

(02:36):
Rest there.
That pause is presence.
That pause is peace.
You don't need to do anything toearn it.
You simply get to notice it.

(03:01):
Take one more slow, gentlebreath in.
And release.
In this moment between breaths,you've returned to yourself,
balanced, grounded, and open topossibility.

(03:27):
Carry that peaceful stillnesswith you into whatever comes
next.
And remember, peace is never faraway.
It's always waiting in the pausebetween breaths.

(03:51):
Namaste.