The Sacred Pause

The Sacred Pause is a simple mindfulness practice that helps you step out of automatic reactions and reconnect with yourself.
You'll practice three simple steps: Pause, Feel, and Choose, to notice what you're experiencing before deciding what comes next. You'll also learn how to bring this practice into everyday moments when you feel rushed, frustrated, pressured, or uncertain.
Return to this meditation whenever you need a little more space between what happens and how you respond.
Music by Christopher Lloyd Clarke

Transcript

Welcome, Friend. The sacred pause is the small space we create between what happens. And what we do next. Instead of immediately reacting. We stopped long enough. To notice what we're feeling and choose a response with greater awareness. Today we'll practice these three simple steps you can use in everyday life. Pause. Feel. Choose. Let's begin. Find a comfortable position and allow your eyes to close if that feels right for you. Take a slow breath in. And release. Let your breath return to its natural rhythm. There's nothing you need to change. Just notice that you are here in this moment. Feel the support beneath your body. Lower your shoulders. Relax your jaw. And let your body feel ease. Notice where you're holding tension. You don't need to release it just notice. This is the beginning of the Sacred Pause. You've stopped. And you've noticed. For these few moments, There's nowhere else you need to be. Nothing you need to figure out. Notice how quickly the mind wants to move somewhere else. A thought. Plan. Something you need to remember. When that happens. Simply come back. To this breath. This body. To this moment. That's the pause. Not an empty space. A moment. Of awareness. Now gently bring your attention to your body and ask yourself, What am I experiencing right now? Maybe you notice calm. Or restlessness. Tension. Fatigue. And emotion. Or perhaps nothing particular. There is no right answer. You're not trying to change what you find. You are simply noticing what's already here. If there is an emotion present, Notice where you feel it in your body. You don't need to understand it. You don't need to solve it. Just allow yourself to know, This is what I'm feeling right now. Now notice that you are here. With whatever you are experiencing. You have not had to immediately do anything about it. There's a little space. And inside that space is choice. Choice to ask yourself, What do I need right now? Maybe an answer comes. Maybe it doesn't. Either is OK. The purpose isn't always to know what to do. It's to give yourself enough space to listen before deciding. Pause. Feel. Choose. Let's practice with a real moment from your day. Bring to mind a small situation in your life where you tend to react automatically. Nothing overwhelming. Maybe it's a irritating email. Or a difficult conversation. Somebody is asking something from you? You feel rushed or interrupted or pressure to make a choice, To make a decision. Picture to yourself in that moment. Notice the beginning of your familiar reaction. And this time. Pause. Take one breath. Feel your feet on the floor. Come back into your body. And ask yourself, What am I feeling? Notice what is there without judging it. And then ask, How do I want to respond? Perhaps you still say yes. Or no. Maybe you ask a question. Maybe you decide you need more time or you simply take another breath before speaking. You don't need the perfect response. You are simply giving yourself a choice. Now imagine yourself responding from that place, That place of choice. How does that feel? This is the sacred pause, Not avoiding the moment, Not escaping what you feel, Meeting the moment before automatically reacting to it. Now think of one ordinary place in your day where you can practice this. Before answering an email, Before walking into a meeting. Before moving to the next thing. Choose one of those things. And see yourself reaching into that moment. And remembering. Pause. One breath. . . Feel. What is happening inside me. And then. . . Choose. What do I want to do next? That's the entire practice. You don't need five minutes. Sometimes you may only have five seconds. But five conscious seconds can be enough to interrupt an automatic response. For these last few moments. Let go of the practice. No questions, Nothing to figure out. Just breathe. Notice your body. Bring your awareness to the sounds around you. And notice this moment. You don't have to rush toward whatever comes next. Take one full breath in … and slowly let go. And when you're ready. Gently open your eyes. As you move back into your day, Remember. Pause. Feel Choose. You don't have to use it perfectly. Just notice one moment where you would normally react automatically and give yourself a little space first. I would love to hear what you experienced. Share in the comments where you might use the sacred pause and how the practice affected you. Thank you for practicing the sacred pause with me today. And remember, Sometimes the most important thing you can do next. . . Is pause.