What does it mean to really practice the pause? Do we ever really give ourselves the opportunity to just pause? We get so busy thinking, going, and doing that we forget to take a moment to pause. One of my favorite yoga teachers recently focused her class on the learning to practice the pause. Through every move and every step, we stopped and paused. We held the pose longer to pause and to breathe. How often in life do we really pause? We have to be busy busy busy and constantly on our phones. I am embarrassed at how little my phone actually leaves the comfort of my hand. Our society is based on electronics and technology. We don’t talk on the phone, it’s a quick text or a social media post. A simple pause could and would definitely help us all! I know I personally don’t practice the pause and I’m quite sure not pausing contributes to my anxious thoughts and feelings.
How do you stop and practice the pause?
PAUSE – FEEL YOUR IN BREATH AND OUT BREATH FOR 10-15 SECONDS
This pause brings you into the moment and out of worrying about yesterday or tomorrow and back to the NOW. When you pause, you stop the circling and spinning thoughts and shift to your breath. You can regain your focus and realize how strong and amazing you really are (even if it’s only for 10-15 seconds) – that’s more than you had before. I know it all sounds great in theory. That’s probably why I have a 1,000 self-help books and motivational books that I haven’t even read. When life is crazy and throwing those wonderful curve balls at you, that is the absolute best time to pause, and the absolute hardest. As I am still going through the motions of cleaning up my father’s estate and personal matters (the great mess that it is), I have done everything BUT pause. I have not been practicing sufficient self-care. And guess what, I’m not sleeping well, my anxious thoughts and feelings keep creeping in, my butt is definitely expanding, and I am not exercising that much. How do you get yourself moving when you feel so weighted down with the worries of the world? Isn’t it amazing how we can talk ourselves into things and out of things so easily. Anxiety pushes you to the negative and the overwhelming and anything but pausing. A bad headache and stomach ache made me pause today. I must admit I initially attempted to fight the pause, but decided it was better to try to embrace the pause. It’s ok to not feel ok. I don’t have to conquer the world every single day (like I keep telling myself). I can pause just enough to shift my perspective. And so can you! Try to practice the pause!
The sacred pause helps us to reconnect with the present moment. Especially when we are caught up in striving and obsessing and leaning into the future, pausing enables us to reenter the mystery and vitality only found here and now.
Choose a time when you are involved in a goal-oriented activity — reading, working on the computer, cleaning, eating — and explore pausing for a moment or two. Begin by discontinuing what you are doing, sitting comfortably and allowing your eyes to close. Take a few deep breaths and with each exhale let go of any worries or thoughts about what you are going to do next; let go of any tightness in the body.
Now, notice what you are experiencing as you inhabit the pause. What sensations are you aware of in your body? Do you feel anxious or restless as you try to step out of your mental stories? Do you feel pulled to resume your activity? Can you simply allow, for this moment, whatever is happening inside you?
You can weave the sacred pause into your daily life by pausing for a few moments each hour or as you begin and end activities. You can pause while sitting, standing or lying down. Even in motion — going for a walk or driving — you can pause internally, eyes open and senses awake. Whenever you find you are stuck or disconnected, you can begin your life fresh in that moment by pausing, relaxing and paying attention to your immediate experience.
— Tara Beach in Radical Acceptance
The Messy Journey 