Pause Where You Are | First Edition

Energy Release:

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 Outside:

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.

Box Breath:

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.

Gentle Stretch:

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.

**Be Grateful:

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.

Purposeful pause:

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.

**Excuse yourself:

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.

**Peacefinder Practices ™ Adapted from Sarah McLean’s book Simple, Easy, Every, Day (SEED) Meditation Method