Pause for a few minutes and notice what is already happening around you and within you.

In this short guided meditation, Adrianne invites you to settle into a comfortable seated position, soften your gaze, and listen. You will notice your breath, the sounds beyond the room, the sounds nearby, and the quieter movements of your own body.

There is nothing to fix or force. This practice offers a simple way to return to the present moment through listening.

Use this meditation when you need to:

• Pause during a busy day
• Settle before a meeting or conversation
• Reconnect with your breathing
• Practice mindfulness without needing silence
• Notice your surroundings with fresh attention

Find a comfortable seat, relax your shoulders, and begin.

For more mindfulness, movement, reflection, and mental fitness tools, visit:

rootedfor.care

And explore Adrianne’s books, journals, and practices at:

wellnessontheweekly.com

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠⁠⁠- Silk for you bed and head

⁠⁠⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠⁠⁠- Silk for you bed and head

⁠⁠⁠⁠⁠⁠Lardera Coffee