![]() ![]() Do a mindful pause while listening to others.This will help you feel awe, appreciate beauty, connect with other life forms, and be clam, relaxed, and joyful. Whether you are watching a sunset, taking a walk through the park, looking at a tree, cloud, or flower, or hearing a bird sing, pause to take a conscious breath. Take a mindful pause when you are appreciating nature.You can use this image as the lock screen of your smartphone to remind you to do that: If you are addicted to, or compulsively use, your smart phone when waiting, be sure to take a mindful pause before you start using your phone. This will help you feel more peace, patience, and tranquility as you wait. Are you in line at a store, restaurant, or post office? Are you waiting for a train or bus, or stuck in traffic? Did the person on the other end of the call put you on hold? Take one or more conscious breaths. Do a mindful pause whenever you are waiting.This will dramatically improve your life. Take a conscious breath as often as possible, whenever you remember to. Doing frequent mindful pauses will help you be more relaxed, joyful, patient, understanding, creative, and empowered.ĭon't believe something so simple, could be so powerful? Try it out for a few weeks and see. By briefly halting the constant barrage of thoughts, more peace, spaciousness, creativity, and a broader perspective arises that will allow you to be more clam, see the situation more clearly, and respond more skillfully. When all or most of your attention is placed on the sensations of the breath, it temporarily stops all thinking. Mini-breath meditations provide many benefits. In those situations, you don’t need to use your hands. In daily life, there are times when positioning the hands like this is not feasible, as when we are driving. Belly breathing helps sooth and calm the nervous system. Finally, the feeling of your hands rising and falling will also help you gauge whether your breathing is predominantly in your chest, (not ideal), or your belly (preferred). A relaxed chest and open heart helps us better address any challenging situation we may be facing. The hand on your heart reminds you to allow the area around your heart to relax, soften, and open. The warmth and pleasantness of your touch will help both of those areas relax, allowing your breaths to be deeper and longer. ![]() There are many reasons for why you want to place one hand on your heart and another on the your belly. If you have a hard time feeling anything, gently increase the force of your breath until you can feel it moving over your skin in the area described.Īs you work with the slogan, use the guided breath meditations as your daily meditation to develop mastery of your ability to feel all of the subtle sensations of breath. The sensations in this area may be very subtle things like the warmth of the out-breath, the coolness of the in-breath, pressure from the air going in and out, pulsing, vibrating, tingling, moisture, dryness, and so on. When possible, close your eyes as this will help you focus on feeling the sensations of breath.įeel for the sensations of breath on the area of skin between your upper lip and nose, and on the skin in and around your nostrils. This can be done with eyes opened or eyes closed, depending on what is appropriate for the situation. To take a mindful pause, first put one hand on your heart and another on your belly, then take a slow and deep belly breath followed by a slow, quiet exhale while placing all (or most) of your attention on feeling the sensations of breath. How Does One Do a Mindful Pause?Ī mindful pause consists of one, or more, conscious breaths, similar to the breathing done during breath meditations. This article will explain how to do a mindful pause, the benefits you may receive from doing them, and when to do them. The slogan, “Breathe” is a loving reminder to take multiple mindful pauses throughout your day, as often as you remember to. For details on how to work with slogans, read, "How to use slogans to transform your life." ![]() Slogans are a helpful tool to help us adopt new and skillful behaviors and attitudes. ![]()
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