Stop Breathe Notice: A Mindful Pause For Habit Change

Part of the Health Rebellion meditation series—empowering habit change, one mindful pause at a time.

This short, beginner-friendly practice is a mental rehearsal to help you interrupt cravings—for food, cigarettes, scrolling, or anything that pulls you off track.

Using the simple Stop, Breathe, Notice technique, you’ll practice stepping out of autopilot, tuning into your body, and making more intentional choices.

Ideal for emotional eating, breaking habits, or anyone wanting to feel more in control. Use it during a craving, or as a daily ritual to build resilience and self-awareness.

Discover more meditations in the Health Rebellion series by visiting my Insight Timer profile.

Transcript

Welcome to the Health Rebellion Meditations.

Now we're going to stop,

Breathe,

Notice.

So find yourself a comfortable position,

Sitting or laying down,

Wherever you are now is just fine.

Let yourself settle in,

Supporting your body so that you can find length in your spine and ease in your muscles.

Close your eyes.

Let your hands rest.

Unclench your jaw.

Let your shoulders relax and drop.

Let your belly be soft.

Your hips loosen.

And gently wiggle and then relax your toes.

Let go of the busyness of life.

And take a moment to just arrive here and now.

Now imagine a moment when you would usually act on autopilot.

Maybe you're overwhelmed or stressed.

Maybe you're about to reach for something unhealthy to soothe a feeling of discomfort.

Maybe you're in this moment right now.

But if not,

Picture yourself there.

And now we're going to visualize choosing a new response.

You stop.

Pause whatever you're doing or about to do just for a few seconds.

You breathe,

Inhaling a deep steady breath through your nose,

Feeling your chest rise,

Your ribs expand and your belly inflating like a balloon.

Make your exhale slow and long,

Blowing out through pursed lips as if you're blowing through a straw all the way out.

Let's try that once more.

Breathe in deep and slow,

Inviting the nourishing oxygen,

Feeling your body energized with each inhale.

And breathe out slow and steady,

Emptying completely,

Letting go,

Feeling your muscles relax and your body sink deeper on every exhale.

Now you notice,

Gently and without judgment,

What's going on inside you right now.

Can you notice any tension?

Is there a craving?

A wave of emotion?

What thoughts can you notice?

What sensations can you feel in your body?

Are you tired or hungry?

Whatever is here,

Let it be here.

You don't need to fix anything,

You are just noticing.

And whatever you decide to do next,

Just know that even by imagining this moment,

This pause,

This breath,

This check-in,

You're already creating change and breaking your patterns,

Because you're teaching your brain a new path.

One that says,

I can slow down and choose how I respond.

You are creating a new default,

One of presence instead of avoidance.

Not with force,

Not with shame,

But with simple awareness.

It begins when you stop,

Breathe,

Notice.

This is the start of your health rebellion.