Finding the Pause Button

This practice helps you find the pause button, the moment in between in which everything feels more possible.

This exercise is perfect for those times when the day feels so busy, you’re uncertain how you will get everything done.

First, set a timer for at least 10 minutes.  

Take a few moments to find a posture that will allow you to breathe easily and freely, a posture that keeps the mind and body relaxed.

Settle into the body, noticing any areas where you might be holding unneeded tension and inviting those areas to let go. Invite those areas to relax just a little more than they are right now. Let your shoulders relax and move the tongue from the roof of your mouth.

Bring your attention to your breath.

Feel the breath moving into and out of the lungs.

Notice the belly expanding with each inhalation and contracting with each exhalation.

As you breathe, can you imagine the empty space within your body? Can you see the volume of your abdomen increasing with each inbreath and shrinking with each outbreath?

Now, with each breath, notice the action of inhalation. Notice the action of exhalation.

Now, notice the space between the inhalation and exhalation: the pause.

Draw your attention to that pause. You might exaggerate it slightly by allowing the breath to hold for a count of 3 between each inhalation and each exhalation. 

Breathing in….

Pause…

Breathing out…

Pause…

Continue in this way, drawing your attention to the absence of breathing action and noticing the quiet and peacefulness of the space between the breath.

When the timer chimes, breathe intentionally one last time before continuing about your busy day, which may now feel slightly less busy.

Looking for more pause buttons?

Join us for a Quiet Mind Meditation.

Quiet Mind meditations are perfect for learning to find more pause buttons in your life. The Quiet Mind class meets every Tuesday from 3:00-5:00pm Pacific time for six weeks, beginning May 11.

Register today to claim your 20% discount.