Much of life runs on habit. We move through chores, tasks, and activities without giving them much attention, often caught up in doing, even when the doing is thinking. A mindful pause is a brief, deliberate stop that can help you be present, ease stress, refocus, and ground yourself.
The worksheet suggests this practice:
- Commit to pausing at least three times during the day. You might set three alarms on your phone as reminders.
- When the time comes, stop what you are doing, as long as it is safe to do so right away. Put down your phone or work and take five slow, steady breaths, noting the sensations of each full breath.
- Widen your awareness to notice, one by one, any physical sensations, any mood, feeling, or emotion, any sounds in your ears, and the colors and textures of your surroundings.
- After about three minutes of mindful observation, come back to your breath for five full cycles, then continue with the task at hand.
Two reflection questions close the worksheet: How did it feel to put down what you were doing for these pauses? Where might you naturally invite more pauses into your daily routine?
