Hi,
I'm Kim Pasch.
Welcome to Pause at the Trailhead.
Today,
We'll practice the DBT stop skill using a forest trail as a reminder to pause,
Breathe,
Observe,
And choose our next step mindfully.
Begin as always by finding a comfortable position.
And let your body fully arrive.
For the first minute,
We'll use a gentle box breathing technique.
We'll begin by inhaling for a comfortable count of four.
Three,
Two,
One.
Pausing softly for four.
Three,
Two,
One.
And exhaling for four.
Three,
Two,
One.
And pause for four.
Three,
Two,
One.
The breath doesn't feel comfortable,
Simply breathe in slowly and evenly without the holds.
This might look like breathing in for four,
And breathing out for four.
Let's take two more rounds of box breathing.
In for four.
.
.
Hold for 4.
Exhale for four.
And hold for 4.
On your own one more round.
Begin to release.
The box breathing technique.
Let the natural rhythm of your breath return.
And now I invite you to imagine yourself arriving at a forest trailhead.
Before you enter the trail,
You pause.
Star.
And feel your body become still for a moment.
Notice your feet.
Your hands.
And begin to take a breath.
Let one slow breath create a little bit of space.
Next,
Observe what is happening inside you right now.
Notice the thoughts,
Emotions,
Body sensations,
And urges.
Knowing that you don't need to solve anything yet.
Notice what it feels like to bring curiosity to your body.
Where is the strongest sensation?
Is it moving or still?
Warm or cool.
Tight or spacious.
You might notice what it's like to widen your awareness.
What is happening around you.
What information might you be missing when you're activated?
Next,
Proceed mindfully.
Imagine looking down the trail before taking your next step.
You might ask,
What action would move me toward the person that I want to be?
Take one breath before answering.
And now I invite you to imagine taking one deliberate step onto the trail.
Not because you have everything figured out,
But because you're choosing your direction.
Let your internal compass grow.
And you might repeat silently,
Pause,
Breathe,
Notice,
Choose.
Pause,
Breathe,
Notice,
Choose.
Pause.
Breathe.
Notice.
Choose.
Take one final breath in.
And exhale slowly out the nose or mouth Remembering a pause is not doing nothing.
A pause creates the space where a wise response can begin.
Bringing your awareness further back to your breath.
And open your eyes when you're ready.
