Develop Your Pause Practice
The Power of Pause
Mindfulness is bringing your full attention and awareness to your present moment experience without judgement; it is noticing what is happening now, without trying to change or fix anything. When we are faced with challenges or stressful situations, our sympathetic nervous system activates, forcing our bodies into fight, flight or freeze. This stress response is not always productive in our modern world and can lead to negative health outcomes. Instead, consider developing a Pause Practice to reduce stress and anxiety, improve sleep, and cultivate self-compassion.
Benefits of Pausing:
Allows you to handle challenging moments to the best of your ability
Helps you refocus
Gives the nervous system a chance to regain balance
Allows you to be curious and offers a shift in perspective
Builds your stress resilience
Ways to practice your Pause
Pause. Be grateful for your food
Pause. Put your distractions aside and focus on the sensations of eating (sights, smells, tastes, feelings)
Pause. Think about the journey your food took to get to your plate
Pause. Reflect how this food will nourish your body
Before moving your body,
Pause. Let go of unrelated thoughts and focus on your body in the present moment
Pause. Focus on your breathing during movement
Pause. Celebrate what your body can do
Pause. Be mindful of limits; listen to your body
Before reacting to a stressful situation,
Pause. Pay attention to your breathing and take a deep breath
Pause. Take note of how you are feeling
Before transitioning to your next activity,
Pause. Notice the beauty around you
Pause. Think of two things you are grateful for
Pause. Notice what is calming
Before engaging in relationships,
Pause. Consider the thoughts and feelings of yourself and the person you are engaging with
Pause. Form deeper relationships by engaging your capacity to be vulnerable
Pause. Consider your capacity to be present before engaging with another person
Before engaging in sexual activity,
Pause. Check in with yourself and your partner to confirm consent
Pause. Take responsibility for the safety of yourself and your partner
Pause. Focus on slowing down your breath to relax a busy mind
Pause. Put your phone to do not disturb and set it aside to avoid distractions
Pause. Ready your environment for quality napping/sleeping
Pause. Try a meditation to help fall asleep when falling asleep is difficult
Before drinking or using other substances,
Pause before you plan an event.
Pause to help others.
Pause to be sure that you are providing an inclusive environment when you are hosting.
Pause to refrain from using terminology that perpetuates stigma surrounding people with alcohol or substance use disorders or living in recovery.
Pause before you order another drink.
Pause and have some water or food.
Pause to think about how you can reduce risk for others.
Pause to think about non-drinkers.
Additional resources visit: http://louisville.edu/bricc
Pause Practice Techniques & Resources
Visit mindful.org & mindfulmethodsforlife.com for more information about Mindfulness and the benefits of a Pause Practice