Pause Where You Are | First Edition
Rub your hands together, clap, and shake out your hands. Immediately you release built up tension.
**Close Your Eyes:
You can usually close your eyes without anyone noticing. Try it now. The outside world retreats as you go within. You can almost instantly regain a sense of balance and relaxation.
Step away from your office space and go outside to take a few deep breaths of fresh air. If you can’t get outside, turn your chair and look out a window. Find your favorite tree. Take a few deep breaths. Connecting with nature allows you to improve your overall health.
Trace a box in your mind as you inhale for count of 4, hold count of 4, exhale count of 4, hold for count of 4. Repeat a few times. You will have more focus to continue with your day.
Listen to your body and do only what feels comfortable.
- Position yourself relaxed and attentive in a chair.
- Place both hands on knees and close your eyes or soften gaze.
- Take in two slow deep breaths.
- Turn to your right side and place your hands on the side of your right thigh. Twist into a comfortable stretch while breathing in. Then release the breath and come back to center.
- Repeat on other side
- To end, return to center and do two or three grounding deep breaths.
Bring your attention to what you are grateful for at this moment. Mentally make a list of 5-10 people, places, things and/or experiences you’re grateful for.
**Slow it down:
Do one thing at a time, just a little slower. Get up from your chair more deliberately, walk a little slower, or drink a glass of water a bit slower. Slowing down helps bring you back to the present moment and relaxes you.
While waiting for an elevator, your documents to print, or your computer to warm up, instead of reaching for your phone - focus your attention on your breath. Take a deep breath in through your nose, then let it out through your nose. Pause for two seconds and repeat. This brings a healthy pause to your day.
If you’re unhappy in the moment or in a situation where others are unhappy, the discomfort can be contagious. When you notice signals of stress in your body, excuse yourself by saying “I have a project to get back to” and walk away. That project is your inner peace. Head outside, back to your desk, or a favorite space. Recognizing and following through on your own self-care is important.