3-Minute Pause Practice

Time needed: 3 minutes (60-60-60 seconds)

Setting: Any moment when you need to stop

Purpose: Creating intentional space between action and reaction

The Full Stop (60 seconds)

What: Whatever you’re doing, stop completely. Don’t finish the sentence, email, or task. Place hands in lap or on surface. Say internally “I am pausing now.” Let everything be exactly as it is for these 60 seconds without fixing or finishing anything.

Notice: Urge to keep going, what stopping feels like in your body, any anxiety about unfinished things

Why: Breaks autopilot momentum, creates choice point, builds tolerance for incompletion

Breath Space (60 seconds)

What: Focus only on breathing without changing it. Count 10 natural breaths. If mind wanders to tasks, gently return to counting. Let breath be exactly as it wants to be - shallow, deep, irregular, whatever emerges.

Notice: Natural breath rhythm, where mind wants to go, how attention settles or jumps

Why: Anchors in present moment, calms nervous system, provides mental rest

Pause Completion (60 seconds)

What: Before resuming activity, ask yourself:

- “What do I most need right now?”

- “How do I want to continue?”

- “What can I let go of?”

Choose one small adjustment for moving forward.

Notice: What emerges in the pause space, any shift in priorities, quality of choice available

Why: Enables conscious re-engagement, honors pause wisdom, creates intentional transition

Closing: Take one conscious breath before continuing

Notice: How pausing changes what comes next

Why: Integrates pause benefits into ongoing activity

Tips:

- Can be used multiple times daily

- No pause too brief to help

- Trust the pause process

- Return to activity with awareness

- Build pause muscle gradually