Mindful Pause Practice – Pause Before You Act

A short practice to help you interrupt reactivity, regulate your nervous system, and respond with calm and clarity. Use it whenever you feel overwhelmed or triggered, or simply want to stay grounded in challenging moments.

Transcript

Welcome to this mindful pause.

This short meditation is for moments when you feel rushed,

Reactive or emotionally triggered.

Find a comfortable position and take a moment to simply arrive right here in this present moment.

Now bring your attention to the breath.

Breathe in gently through the nose and exhale softly through the mouth.

Again,

Inhale and exhale.

Now take one more breath and let the exhale soften you just a little more.

And notice what's here in your body,

In your breath,

In your mind.

Is there tension,

Pressure or a story spinning in your head?

Just notice what's there.

There is no need to fix or change anything.

And now ask yourself,

What do I need right now?

What would support me in this moment?

Take a gentle breath and let the answer settle.

Through this practice,

You have gently stepped out of reactivity and created space to respond with awareness.

Let that awareness stay with you.

And when you are ready,

Simply move into whatever's next with a little more presence.

Thank you for being here.

Reviews

An ideal short meditation for when you’re pressed for time.