The Power of a Pause
A simple mindfulness practice for everyday life
Aloha Lovelies,
Today I want to share an excerpt with you from a recent article I wrote called: A One-Minute Mindfulness Practice for Everyday Life.
This has been a powerful practice for me. You might find it helpful too. These tiny pauses can make a positive difference in your life whether you want to de-stress, enjoy the present moment more, or deepen your spiritual practice.
Since only a handful of you read my articles on Medium, you might miss it. So I wanted to share this excerpt with you. Here we go!
The Pause Practice
I learned this mini-mindfulness practice for everyday life from the popular Buddhist teacher and author, Pema Chödrön during an online retreat. It’s helped me learn to relax into the present moment more and more.
Chödrön calls it the “Pause Practice.”
Her instruction for the snapshot version of the Pause Practice involves three simple steps:
Slow down and stop
Look out and touch into the present moment
Do this for the duration of one breath
Although I’ve conveniently called this a one-minute practice, you’ll find it takes only a few seconds. Yet, it can powerfully cut through mental chatter and reveal a gap. In that gap, you touch the timelessness of now.
As long as you don’t immediately jump onto a thought train about the external world you witness in that pause, you’re in the gap. Neither do you select what you want to see. You just see, hear, touch, taste, or smell whatever’s there. Then move on.
According to Chödrön, this particular Pause Practice is like taking a snapshot of the moment. But you don’t hold onto the image, ruminate about it, or refer back to it later.
Let’s look at how the Pause Practice works in action using three examples from Chödrön.
Pause Practice Example 1
I love this example in which Chödrön shares how she employs the Pause Practice herself. When she walks from the abbey to her cottage and realizes she’s lost in thought, she pauses and looks out for one breath.
Pause Practice Example 2
While eating a meal, you suddenly realize you’ve gulped down most of your food but have no conscious memory of doing so. Pause and look out for one breath. Then finish your meal, ideally with more present-moment awareness.
Pause Practice Example 3
You’re in a long line at the post office that seems to never move. You begin to seethe. When you realize you’re stirred up, you drop the chatter, relax, look out, and connect with the present moment for one breath.
If you repeat the Pause Practice often during the day, you’ll become naturally more and more mindful. Isn’t that a sweeter and more peaceful way to live?
Read the whole article: A One-Minute Mindfulness Practice for Everyday Life
I would love to hear your thoughts on the Pause Practice. Do you find it hard to be mindful during everyday life? Do you think Pause Practice might help you?
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Until Next Time
It’s been a rainy February so far. But today, as I look out the window, I see a wide blue sky and feel a cool breeze entering through the window. Aside from losing sleep due to my dear cats who operate on a different clock, all is well in my life.
I hope all is well in your life too. If not, I’m sending you love and encouragement and a wish for things to get better.
Thanks for reading. It means a lot to me!
Much love and best wishes to you.
xo Sandra
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This seems like a really easy way to stop my monkey mind for a minute. Thanks, Sandra, this is one I will try hopefully, over and over! <3