The Power of the Mindful Pause.

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The pause is one of my favorite mindfulness practices.
It’s like a sweet moment, a breath of fresh air, a taste of sheer delight…ah.
Here are two ways to get started.
Formal practice: Find your seat- eyes closed- rest for a moment- breathe- bring gentle attention to the inhale and the exhale – notice the slight pause, the moment of stillness, at the end of each in breath and each out breath- repeat- noticing the pause before and after- be easy- be soft- noticing the space in between.
You can do this wherever you find yourself today – enjoy the pause for a few moments.
Informal practice: Stop- where you are in the moment- pause– take a breath- look around- what do you see- what do you hear- what are you thinking- what do you feel- pausepausepause- noticing the space in-between the doing.
The real power behind the pause is finding our way to the softer spaces and the stillness of our daily doing.
It’s different for everyone; you have to experiment to find out; that’s why it’s called a practice. Play with it and see what happens. Depending on which practice I do, eyes open or closed, I can either feel more spacious inside, or feel deeply connected to my inner presence and my environment. The connection itself can feel so good that I sometimes want to linger and not come back to the world of “doing”. It’s another one of my favorite doses of mindful medicine.
Side effects: with continued practice, the pause may create more spaciousness and connection, feeling more…ah, which may hinder work and external productivity. Use the pause wisely.


* Laura C Meyer, MS, is a mindfulness instructor at the University of Virginia School of Medicine, a mental health and substance abuse therapist, certified healthcare professional, and founder of

This website is designed as an educational experience. It is not therapy. The information acknowledges that while medication is a viable treatment option, it is not the only solution.Disclaimer