Pause
Contemplative Exercises to Reset and Ground Yourself in the Present Moment
We are here to pause. A pause can reset our day, it can bring perspective and peace. Pausing allows our bodies to catch up and alert us to what we are thinking, feeling and experiencing. A pause may last 30 seconds or 30 minutes. The ability to pause is a practice that we can intentionally work on. Stopping for a moment does not slow you down, but is rather the fuel you need to move forward with purpose and clarity.
Below are a few resources to guide you as you pause this month.
Listen
Calming Nature Music
See
Hazy Summer– Terry Harrison
Write
How do I feel when things are quiet?
Move
Go for a walk, notice 5 small things and 5 big things.
Go for a walk without any distraction. No music, or podcasts. What do you notice?
Lectio
Free Exchange
Each day the exchange is made: the Spirit offers me another day, and in return asks only that I make the most of it. The gift of life, of being with those I love, of seeing the sky and feeling the wind, of thinking and creating and being- all of this is freely exchanged for the promise within my soul, the possibility of great thoughts and caring actions, the ability to love, and the capability of change, if only I make the effort to meet the Spirit halfway. Each day I am grateful for the gift and more than willing to give what I have in return. If time is my measure, then let me fill it to the brim, pouring out my best, sharing my heart, loving all I can, giving all I have. Let no day be wasted, no chance taken for granted, no moment passed by unseen for the blessing it reveals.
Ladder to the Light: An Indigenous Elder’s Meditations on Hope and Courage
*Lectio Divinia is the practice of slow reading. This ancient practice is used to allow the mind to notice certain words or feelings as the text is read multiple times.
Basic Technique:
Be silent for a few moments to clear your thoughts. Slowly read the passage. Observe what stands out to you, journaling can be helpful. After a pause (1-2minutes), read the passage again. Continue this pattern 2-3 times.
Breath Prayer*
Inhale: I pause
Exhale: To see the sky.
Inhale: I pause
Exhale: To feel the wind.
*Breath prayers combine deep breathing with prayers of meditation to help calm your body while focusing your mind.
The deep breathing can help calm the physical symptoms of anxiety, while prayer helps to center our thoughts on the present moment.
Basic Technique:
Start by taking long deep breaths. Inhale, hold for 3 seconds. Exhale, hold for three seconds.
After your body is used to this rhythm, incorporate the given words on each inhale and exhale.
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