The Pause Between Breaths: A Micro Meditation for Inner Calm

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.

Chapters

• 0:00 Welcome And Intention
• 0:30 Simple Setup Anywhere
• 1:08 Begin With Natural Breath
• 1:32 Soften Body, Unclench Jaw
• 2:06 Noticing The Pause At Top And Bottom
• 3:02 Resting In Presence
• 3:36 Closing And Carrying Stillness

Transcript

SPEAKER_00: 0:01

Hey there. Today we're keeping it simple. Today is a micro meditation, a short moment to pause, to breathe, and to come home to yourself. You don't need to carve out extra time or find a special space. You can do this wherever you are, between meetings, in your car, or before you start your day, or go to sleep. All you need is your breath and a willingness to slow down for just a minute or two. Let's begin. Notice your breath as it is. No need to change it. Just let it arrive. Now inhale gently through your nose and exhale slowly through your mouth. Feel your shoulders melting down your back. Let your jaw unclench. And allow your belly to expand and release. This time, as you inhale, notice the tiny pause at the top. The stillness before the exhale begins. And as you exhale, notice the stillness at the bottom of your breath, that quiet space before your next breath. Do this a few times, just noticing. The stillness before the exhale begins, and that quiet space before your next breath. Rest there. That pause is presence. That pause is peace. You don't need to do anything to earn it. You simply get to notice it. Take one more slow, gentle breath in. And release. In this moment between breaths, you've returned to yourself, balanced, grounded, and open to possibility. Carry that peaceful stillness with you into whatever comes next. And remember, peace is never far away. It's always waiting in the pause between breaths. Namaste.