In this musing, I invite you to take a pause. You may be stressed, you may be too busy to take a break but take it anyway. Five minutes. Just five minutes, I know you can find that time somewhere in your day.
Why take a pause?
Taking a pause is like resetting your brain. It breaks the cycle of stress, which creates less than clear thinking and reactions, often not diplomatic ones. It allows your heart rate to decrease, cortisol levels to drop, tension to release.
Just as your physical body needs a rest, so does your brain. Have you ever had the experience of wracking your brain on a puzzle or project, and after you walk away from it a bit, the answer is obvious. This is because your brain could look at it from a fresh perspective. Think of the pause as recess for your brain. So let it take a break and run free.
What does it mean to take a pause?
Taking a pause is not mindlessly scrolling through social media or watching or reading the news. Taking a pause means disconnecting, reducing the stream of sensory input your brain gets bombed with daily. Put down your phone, shut down or walk away from your computer, the TV, and find a quiet space if you can. See if you can find a place where you can close a door or step outside into a park or field or the beach. I’ve found quiet spaces in office supply closets, an empty break room, or an outside picnic table. You may need to get creative. Set a timer for five minutes. There are many meditation timers available for your iPhone. If you use your phone, set it to do not disturb if you can. An egg timer will also work.
How do you pause a restless mind?
Slowing your brain from about 100 mph to a pause can be challenging. Get as comfortable as you can, sitting, or if you can lie on your back, or maybe you need to walk around. Either close your eyes (if seated or lying down) or let your eyes drop just in front of you. The goal is to limit visual distractions.
You need to anchor your mind, keep it from wandering off on every thought or to-do list. Pick one object to focus on. By object, I mean any sensory input. By picking one, you limit distractions. Your object may be the feeling or sound of your breath, the sensations in your body where you meet the chair or floor. You may choose to gaze at just one object near you, like something on your desk, preferably not something that is busy and distracting like your day planner. Soft relaxing music might be your anchor. The goal of the anchor is to use it to pull your mind back to it each time you notice you have stopped paying attention to your anchor. The goal is not to control your thoughts. You can’t do that, so don’t try. The goal is to pull your mind away from those thoughts and back to observing the anchor.
If you are restless or tense, create mall movements like rolling your shoulders, swaying your spine and torso, or wiggling your fingers. You can use this movement as your anchor. For example, if you are walking, walk slowly and focus on the sensation of each foot as it meets the ground, and then the movement of the other leg stepping forward.
Take slower breaths, not forced. See if you can add some length to the inhale and the exhale.
Try to feel or imagine breathing in relaxation and breathing out tension. For example, let your shoulders and arms relax. It might feel good to move your neck and head from side to side.
Pause as often as you can
You can take a pause when you feel really stressed, even if you don’t think you have the time. You may notice you are actually more productive after the pause. Take the pause a couple of times during your day if you can. It might be really short pauses during your day to stop and disconnect. It might be getting up and walking around a bit, getting a chance of scenery if you can maybe take a quick walk outside. Use this time to practice using an anchor as you walk or notice your body in your chair. Take a few deep breaths and relax.
Meditation – 5 Minute pause
It can be hard to take a pause, to sit still for 5 minutes, so I created a short guided meditation for you.
In this meditation, In this meditation, I will guide you through taking a pause. Find a quiet space, turn off your phone and get comfortable.
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