3 Principles Pause - From Self-Judgment To Stillness

This short 3 Principles Pause is designed for moments when self-judgment feels loud or overwhelming. Through simple grounding, breath awareness, and gentle reminders of where experience comes from, you are guided back to the stillness beneath the noise.

A calming reset you can return to whenever you need clarity, steadiness, or a moment to breathe.

Transcript

Take a moment to pause,

Let your body arrive where it is.

There is nothing to change or improve,

Just notice the support beneath you,

The steadiness of the floor,

The chair or the bed,

The way the body softens even slightly when it feels held.

Bring your attention to your breath,

Not as something to control but as something to notice,

A natural inhale,

A gentle exhale,

Let the breath be a quiet doorway back to yourself.

If self-judgment is here,

You do not need to push it away,

Simply name it in your mind,

A thought,

A moment of conditioned thinking,

A familiar story passing through.

There is nothing to fix,

Nothing to solve,

Just a movement of mind appearing for a moment.

Feel the body again,

The hands resting where they are,

The feet,

The weight of the body supported with no effort from you.

Let this grounding remind you that you are safe to pause,

Even for a few breaths.

Notice how your feelings shift as your thinking shifts.

Every feeling arises from thought in the moment,

Not from your to-do list,

Not from other people,

Not from the past or the future,

Just thought appearing and creating a moment of experience.

Let yourself return now to the simplicity of breath.

If the mind wanders,

Come back to sensation.

If self-judgment speaks,

Come back to presence.

If pressure builds,

Come back to this moment's ease.

There is a calm beneath all noise,

A stillness that does not move with thought,

A steadiness that has always been here.

Let yourself rest in that stillness now,

Just for a breath or two,

Just long enough to remember that you are not the noise of your mind.

As you close this pause,

Know that you can return here at any moment.

Presence is always available.

Stillness is never far.

Your breath will always guide you home.

Thank you for taking this pause.