Pausing: A Simple Practice for Greater Calm

One of the simplest ways to remain calm and relaxed is to pause regularly throughout the day. Having frequent, brief periods of stillness prevents the accumulation of pressure and stress and breaks up the momentum of the mind.
If allowed to build up, it can be difficult to switch off at the end of the day and can cause disturbed sleep. Rather than feeling pressure and stress, pausing frequently allows for presence and enjoyment of the day.
Some examples of when to pause include: before making a phone call, before starting your car, between emails, before answering a text message, and when completing a task and before starting another.
So what do you do during these pauses? Here are some suggestions:
- Take a few deep, conscious breaths
- Connect with the sensation of your body
- Connect with the beauty of the day and the nature around you
- Take a moment to walk barefoot on the earth
How long should you pause for? As little as 10 seconds, but ideally until you are open and fresh for the next task.
This exercise is ideally practised during the busiest times of the day, when you feel pressure and stress building. There will be times when you may not want to pause, when you feel the want or pressure to continue with what you are doing – this is when pausing is most important.
The best way to implement this practice is to pick one or two things you do frequently during the day, such as sending texts or starting your car, and use it as a cue to pause beforehand. Six to ten pauses per day is ideal. Commit to this for a full week and you will notice the difference in the quality of your day and how you feel at night.
If you are interested in exploring this and other meditation and mindfulness practices, then check out the Meditation 1 course.