“With each pause, we create space to choose again.” – Tara Brach

Small Moments To Create Big Shifts

We often forget the most accessible tool we know. It's a powerful tool that's readily available at your fingertips and doesn't require you to knock on anyone else's door, lean on others for support, or pay a fee. 

It's called - The Pause. 

A pause isn’t about stopping everything. It’s about creating a conscious breath between doing and being. This small act can make a powerful ripple effect in your daily life. Please do not underestimate the power of this micromoment, which has the potential to reset your energy, reframe your thoughts, and reclaim your presence. 

Why Pausing Matters

Over the years, we've been conditioned in our roles to associate value with the output that we create. This pushes us to keep going and keep producing. An endless cycle of moving forward without stepping back to reflect or reset.

We all know that if we do not give ourselves the space to pause, then we risk burnout, often emotionally. This can lead to decision-making that is frequently disconnected from our own needs and those of others, resulting in a reactive approach rather than a responsive one, and often missing the focus or meaning in the valuable moments we create or spend with others. 

The pause is where intention returns. Pausing brings us back to ourselves, and five seconds to 5 minutes can be a starting point.

Five Micro-Moment Pauses That Can Change Your Day 

Here are five ways to create micro moments that can help shift the balance from feeling flustered to feeling in control during your day.  My GEMs 💎 of wisdom are on offer to you.

1️⃣ The Breath Before the Reply

• Think twice before sending that quick email, the instant reaction within a meeting, or that snap response to your family member.
• It is in these moments that a simple breath can change the tone.
• Pausing before responding creates space for clarity, compassion, and choice.

💎 Before replying, ask: “Is this coming from reaction or response?”

2️⃣ The Tea Break With Presence

•  When you are rushing through a cup of tea, scrolling through emails and messages, take a moment to return to your senses, your breath, and your body.
• “Drink your tea slowly and reverently… as if it is the axis on which the world earth revolves.” – Thich Nhat Hanh

 💎 Use one tea break a day as a mindful anchor. Feel the cup, inhale the steam, and notice your thoughts without judgment.

3️⃣ The Check-In Before the Check-Out

• Before ending your day or closing the lid on your laptop, ask yourself what aspects of the day felt nourishing or draining.
• This 60-second reflection can shift the next day for you as you ask yourself: What would you love more of tomorrow?

💎 Pause to integrate, not just to escape.

4️⃣ The Walk Without a Destination

• This does not need to be long, as a five-minute walk around the block can be used as a reset.
• Think of this reset as an opportunity for your nervous system to welcome new ideas or release emotional tension.

💎 Leave your phone. Let your senses lead. Breathe intentionally with every step.

5️⃣ The Moment Between Thoughts

• A silent space, whether through meditation, prayer, or simply closing your eyes briefly, can help you slow your mind.
• You do not have to clear your mind.

💎 This is the place where your intuition quietly speaks.

The Practice of Pausing 

I invite you to choose one micro moment each day to practice the pause. 

Remember that it is not about withdrawing or clearing your mind, but about re-entering the moment with more presence. 

Each pause will provide you with the space to respond, rather than react, and to nourish, rather than deplete.