Powerful Pause Meditation with Su Mee Tan: ‘All of You’

This is the eleventh of our guided meditations from our Powerful Pause series. In this meditation you will be guided by Presence and Impact Coach, Su Mee Tan. Some of you will know Su Mee from our regular Powerful Pause meditation sessions. In this 20 minute meditation, Su Mee invites you to connect to the full range of who you are and to get curious about who you are when you give yourself full permission to show up, and to be everything that you are. We recommend listening to this meditation with headphones.


This guided meditation was written for one of our Powerful Pause meditation sessions, where we come together to meditate every week. If you're a Performer member you can take advantage of these free sessions (please ensure you're opted in to receive our emails for upcoming dates and booking information).

View other meditations in the Powerful Pause series

24 minute listen or a full transcript of the episode can be found below.

Meditation Transcript

Su Mee Tan, Presence and Impact Coach:

Our meditation today is about connecting to the full range of who you are. By your

full range, we mean every part of you – the thoughts, emotions, and feelings that you

want everyone to see, and the parts of you that you might prefer not to show to the

world.

We are going to connect you to everything that you are. So just notice what comes

up when you think about your range, and about everything that you are. Is there

anything you would like to be more of? Is there anything that you know you would

prefer to hide?

This is an invitation to let it all be here, and to stay curious and open, and explore

what else is here. We will be asking the question today, who are you when you give

yourself full permission to show up, and to be everything that you are?

Range meditation script

So just take your time to find a comfortable position. This is your time to pause, to

reflect, and to just be.

This meditation is best done seated. You can choose to sit on a chair, or on the floor,

or anywhere that feels right for you in this moment.

So find a comfortable position

Your back straight and your head held high.

Feel how your body is supported by the seat or the floor.

Lower your shoulders

And for now, I’d like to invite you to keep your eyes open.

Just taking your time to find a position and a space that works for you.

There’s nowhere to get to.

There’s nothing you need to prove here.

And just start noticing your breath, becoming more aware of the air flowing in and out

of your nose or mouth.

Creating space.

Breathing in new positive energy.

Breathing out anything that doesn’t serve you.

You don’t need to change anything.

Just start by noticing, noticing your breath, noticing the rhythm of your breath,

Noticing how fast or how slow you’re breathing,

Shallow or deep.

Always just noticing.

Your breath is always here.

Your breath is always in the present moment.

And keeping your eyes open, look around the space you’re in.

Look around the space with curiosity, being wildly curious about everything you see.

Be curious about all the colours and all the shapes around you.

Be curious about the shadow and the light.

Noticing all the colours and shapes around you.

Noticing the shadow and the light.

Perhaps noticing things you never noticed before.

Noticing all the little details.

You’re looking around the room with curiosity, like a child that takes her first steps

into the world.

You don’t need to analyse or understand the things you see.

You’re just observing, you’re an observer, an explorer, maybe even an adventurer.

You’re observing the space around you with a childlike curiosity, you’re wildly curious

about everything around you.

And that’s all we’re doing.

Observing. Noticing. Creating awareness.

Thoughts may come in. Ideas may pop up. This is perfectly normal. When your mind

starts to wander, just notice it, acknowledge it, and place your attention back on your

breath. And then continue to observe the space around you.

Be curious, taking in everything you see,

And becoming aware of all the sensations you’re feeling,

feeling grateful for everything around you,

feeling grateful for the space around you,

feeling grateful for the space that you’re creating just by being here,

the space that you’re creating by breathing.

And if you notice your mind drifting off, gently place your attention back on the

breath, and the space that you’re creating just by breathing.

Breathing into the moment.

Breathing into the space.

Being the space.

And if you like, you can gently close your eyes.

Closing your eyes, and turning your attention inwards.

Always staying connected to the breath.

Being aware of the breath.

Being with the breath.

Being the breath.

You are here in loving awareness with yourself.

Knowing this is a safe space.

Knowing that you can always open your eyes and come back to the space around

you, if you feel sleepy or too uncomfortable with what’s here.

Knowing that it’s normal if your mind starts to wander.

Knowing that you can always come back to the breath.

Knowing that you are choosing to connect to your being.

Knowing that you are exactly where you need to be right now.

You are safe here.

This time is for you, to pause and reset.

To breathe, and to create space.

This time is for you.

To expand your range into being all of you.

To connect to your core, your essence.

This time is for you.

You’re giving yourself the gift of pausing.

Of breathing.

This is for you.

Everything you need is here.

You are here.

So let’s place your attention on your breath again.

Noticing the air flowing in and out.

Noticing the temperature of the air going in and out through your nose or mouth.

Noticing any movement that comes with your breathing.

Noticing your belly or your chest going up and down.

Noticing if you can feel your breath anywhere else in your body.

Expand your awareness so that you can feel your breath flowing through your body.

Becoming aware of the space you’re creating every time you breathe in.

Become aware of the space within you.

Breathing in new positive energy.

Breathing out anything that doesn’t serve you in this moment.

You don’t need to change anything.

Just keep noticing your breath.

In and out.

And if your mind wants to take you somewhere else, come back to the breath.

You can always come back to the breath.

Always noticing without judgement. No changing, and no fixing.

Let go of what you think should happen.

There’s nothing you need to do and nowhere you need to get to.

Just continue noticing your breath.

You can always come back to the breath. Even if you have to do this a hundred

times.

That is the practice. Over and over and over again.

And with your attention still on your breath, we are going to practise letting go of

thoughts and ideas that no longer serve us, and allowing ourselves to expand our

range by taking in new energy and aliveness.

On every inhale, imagine that you’re breathing in new, positive energy.

On every exhale, imagine that you’re breathing out beliefs that no longer serve you.

You’re breathing in new positive energy.

You’re letting go of beliefs that hold you back.

Let’s do this in silence for one minute.

Breathing in new, positive energy.

Breathing out anything that doesn’t serve you anymore.

Now, on every inhale, imagine that you’re breathing in space and light.

On every exhale, imagine that you’re breathing out restrictions and limitations.

You’re breathing in space… and light…

You’re breathing out rules you have made up and that hold you back.

Let’s do this for one minute too.

If your mind starts to wander, gently place your attention back on your breath.

You can always come back to the breath.

Breathing in space, breathing in light.

Feeling how every inhale creates space for possibilities, for new opportunities, for

taking a chance or maybe even taking risks that excite you.

On every inhale, you’re breathing in love.

On every exhale, you’re breathing out fear.

Breathing in love

Breathing out fear

On every inhale, you’re breathing in your full range, you’re breathing in aliveness.

On every exhale, you’re breathing out hiding and playing small.

Inhale…. You’re alive, and you are you’re full amazing self.

Exhale… you’re no longer playing small.

Inhale… Breathing in aliveness.

Exhale… Let go of anything that doesn’t serve you anymore.

Keep breathing in the aliveness, and the full range of who you are.

Keep breathing out hiding and playing small.

Your breath is always here with you.

Every breath is the start of a new adventure, if you choose it to be.

Every breath is a new beginning.

And if your mind starts to wander, come back to your breath.

We are not trying to create a blank mind, we are creating awareness.

You are breathing in awareness.

You are breathing aliveness.

You are here, and that is all that matters right now.

You are alive.

You are present.

You are your full self.

You are your full magnificent self.

There is nothing you need to change. You are already complete.

Can you give yourself permission to connect to all parts of you?

Can you give yourself permission to let go of any limiting thoughts you’re still holding

on to?

Can you give yourself permission to be yourself?

Who are you when you give yourself full permission?

Continue to stay curious, and keep noticing what is here for you.

There is no right or wrong, only what is here for you in this moment.

You are here.

You are here.

And you are everything.

You don’t need to change anything, you don’t need to fix anything.

Let go of what you think is supposed to happen.

Let go of trying to find the right answers.

Everything you need to know is already within you.

Everything you need is here.

You are here.

So who are you when you give yourself full permission?

Wherever you are is exactly where you need to be right now.

Whatever you’re feeling is exactly right for you in this moment.

You do not need to change anything.

You do not need to fix anything. Nothing is broken. Everything you need is here.

And if you find that thoughts come up, if you get distracted, that is ok. Just notice it,

and then gently place your attention back on your breath.

Everything you need is already here, you just need to know where it is and how to

connect to it. This is what we are doing.

We are creating awareness of everything that is here, and everything that you are.

We are connecting you to every part of you.

The parts of you that you know and love, and the parts of you that perhaps you

prefer not to show so much.

The emotions you know, and the emotions that bring discomfort.

This is an invitation to allow it all to be here.

To allow all of you to be here.

This is an invitation to expand your range by becoming more aware of what is

already here. The parts of you that you always bring with you, and the parts of you

that you would rather leave outside.

There is no right or wrong. There is only here and now.

There is only you, your presence, and your wholeness.

You already have everything you need to be exactly who you want to be.

You have everything you need to be you.

So who are you?

Who are you when you give yourself full permission?

I have a poem for you, it’s a very personal poem for me and I would like to share it

with you.

I will be your mirror

And show you what is here

I will be the light

And show you what is here

I will be your stage

And show you what is here

I will be your script

And show you what is here

I will be your mirror

Until you can see what I see

I will be the light

Until you can see what I see

I will be here

Until you see what I see

I will be here

So let’s take a few minutes to contemplate.

What parts of you are you not showing to the world yet?

What are you longing to bring into the light?

Who are you when you give yourself full permission?

And just staying curious, remembering there is no right or wrong, only what is here

for you.

There is only here and now, and if you get distracted, just bring your attention back

to the here and now. Back to the breath. Back to presence.

By showing up here today, you’re giving yourself the gift of pausing, of being in this

moment.

By showing up here today, you’re choosing to connect to your being, to your

essence.

By showing up here today, you’re giving yourself permission to slow down, and to

just be.

This is an invitation to be in loving awareness with yourself, your breath, and the love

within you.

This is an invitation to connect back to yourself, to connect to every beautiful cell of

your being.

This is an invitation to connect to your core, to your heart.

This is a reminder of all the love and wisdom you hold within you.

This is a reminder that everything you need is here.

This is a reminder that you are whole.

This is a reminder that you are.

So we are slowly and gently going to bring this meditation to a close.

So let’s take a deep breath. Breathing in through the nose, and breathing out through

the mouth. Breathing in this experience, knowing that you’ll remember what you

need to remember, and knowing that your wholeness and your presence are always

with you.

And start noticing the space around you, the temperature, the air, the sounds.

Feel how your body is supported by the chair or the floor.

Gently begin to move your fingers and your toes.

Move your body a little too or take a stretch if that feels good.

When you’re ready, slowly open your eyes to return to this space.

Main Photo by Léonard Cotte on Unsplash