Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Already have an account?

Sign in

00:00

00:00

The Pause Practice

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, and welcome to your Daily Mindfulness. Today I'm going to talk about the pause practice. So during daily life, we often find ourselves caught up in autopilot mode. So in autopilot mode we're living, but we're kind of only half here, because half of our attention or more is lost in wandering thoughts. So for instance, while we're driving our car, we might be mulling over our problems.

While we're making lunch, our mind wanders and fantasizes of something like a holiday or a home improvement. And instead of being fully present when we're with our loved ones, we're often just lost in our own thoughts. So the pause practice is this really simple way to pull ourselves back out of autopilot mode and come back into the present moment. So here's the practice and the simple invitation for today. Each time you notice that your mind is wondering, just pause what you're doing, physically pause, and just take three deep, slow, mindful breaths.

As you breathe in, bring your attention out of thinking and into feeling the flow of your breath in your body. And then with each breath, just seeing if you can become more and more focused on what's happening in the present moment. So you connects with your senses what you can ,hear, what you can see, what you can feel. Just letting awareness really wash over you. So for me as I take these three breaths, it really feels like this mental fog slowly lifts, and then the clarity and peace and vibrancy of awareness returns.

After the third exhale, I've really anchored back into the present moment and I'm more able to carry it forward into the rest of the day or at least into the next moments. So today, see if you can use the pause practice whenever you need that little bit of extra support to just come home to the present moment. And with those three breaths you can connect again to the fullness, the aliveness and the richness of the moment around you and also to the, you know, to that mental clarity and that wisdom within. So I wish you a really wonderful day of practice with this. Have a little bit of fun with it.

And as always, thank you so much for your practice and for your presence here in this community. And let's settle in now for today's meditation.

Melli O'Brien

4.7

The Pause Practice

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, and welcome to your Daily Mindfulness. Today I'm going to talk about the pause practice. So during daily life, we often find ourselves caught up in autopilot mode. So in autopilot mode we're living, but we're kind of only half here, because half of our attention or more is lost in wandering thoughts. So for instance, while we're driving our car, we might be mulling over our problems.

While we're making lunch, our mind wanders and fantasizes of something like a holiday or a home improvement. And instead of being fully present when we're with our loved ones, we're often just lost in our own thoughts. So the pause practice is this really simple way to pull ourselves back out of autopilot mode and come back into the present moment. So here's the practice and the simple invitation for today. Each time you notice that your mind is wondering, just pause what you're doing, physically pause, and just take three deep, slow, mindful breaths.

As you breathe in, bring your attention out of thinking and into feeling the flow of your breath in your body. And then with each breath, just seeing if you can become more and more focused on what's happening in the present moment. So you connects with your senses what you can ,hear, what you can see, what you can feel. Just letting awareness really wash over you. So for me as I take these three breaths, it really feels like this mental fog slowly lifts, and then the clarity and peace and vibrancy of awareness returns.

After the third exhale, I've really anchored back into the present moment and I'm more able to carry it forward into the rest of the day or at least into the next moments. So today, see if you can use the pause practice whenever you need that little bit of extra support to just come home to the present moment. And with those three breaths you can connect again to the fullness, the aliveness and the richness of the moment around you and also to the, you know, to that mental clarity and that wisdom within. So I wish you a really wonderful day of practice with this. Have a little bit of fun with it.

And as always, thank you so much for your practice and for your presence here in this community. And let's settle in now for today's meditation.

Melli O'Brien

4.7

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds