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Guided Pause Library

Guided Pause Library

Take a pause to slow down before you choose what to do next. Pick an exercise below.

  • Pause with Intention

    Follow steps with your hands and breath to pause and notice how you feel.

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    Choose your intention. How can you give yourself kindness in this moment?

    1. Breathe and soften. Breathe in comfortably. As you breathe out, let your shoulders drop and relax your back. Notice where you feel tension in your body.
    2. Bring your attention here. Clap your hands together once in front of you. Let the sound be a cue to pause and bring your attention to this moment.
    3. Create warmth. Rub your hands together. Feel them warming as you think or say your intention out loud or to yourself. Close your eyes if you are able.
    4. Offer yourself comfort. Keep rubbing your hands together and, when ready, place your warm hands where you noticed tension — perhaps your chest or stomach, wherever feels comfortable. Notice the warmth and contact. Breathe comfortably in and out three times, or more if you wish. Feel the warmth and the tension releasing.
    5. Release. When you're ready, gently sweep your hands away. Imagine letting go of some of the stress, tension, anxiety, anger, or other feeling you've been carrying.
    6. Choose. Ask yourself: “Do I still want or need the snack? What would support me now?” If you still want the snack, give yourself permission to have it and eat it mindfully. No guilt. You've given yourself a moment to notice and decide instead of autopilot taking over.

  • Grounding Breath

    Follow the circle as you breathe in, hold and breathe out.

    48 seconds

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    Put both feet flat on the floor and let your shoulders drop away from your ears.

    1. Breathe in through your nose for a count of four.
    2. Hold your breath for a count of four.
    3. Breathe out for a count of four.
    4. Repeat for four rounds. On the final round, breathe out slowly through your mouth for as long as feels comfortable.

    Keep the breathing gentle. If holding your breath feels uncomfortable, breathe naturally instead.

  • Short Guided Walk

    Walk indoors, outside or in place. Follow five simple prompts.

    5–10 minutes

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    1. Step outside, or walk slowly around your home if outside isn't possible.
    2. For the first minute, walk at the pace your body wants — not faster.
    3. Match your breathing loosely to your steps: in for three, out for four.
    4. Look up at least once and notice the sky, a tree or flower, a smell, the temperature, or anything around you.
    5. Before you return, ask yourself what you'd like to do next. Then go and do that.