The Mindful Pause: A How-to Guide
Written By Megan Bowers, MD, PhD
Child, Adolescent and Adult Psychiatrist
Mindfulness Supports a Calm and Attentive Mind
Mindfulness-Based Stress Reduction (MBSR) is a program based on the principles of mindfulness meditation practices, which has been simplified and repurposed for Western lifestyles. The goal of MBSR is to cultivate life-skills that are useful for reducing the stress response, and the mental health and physical health consequences that result from chronic stress.
The mindful pause is one of the mindfulness-based practices considered integral to MBSR, and is exactly what it sounds like -- a pause, in which you stop whatever you are doing, and take 3-5 min to engage in a mindfulness exercise. This is one of my go-to introductory meditation practices, due to its simplicity, and because it is feasible for most people to make time for this brief practice in their daily lives.
In my experience, the most difficult part of this practice is remembering to use it on a regular basis. To help with this, my recommendation is to pair this practice with something you are already doing on a regular basis. For example, you can practice this every time you open the door to enter or leave your home, or when you enter or leave your place of work. For physicians, maybe you use this practice every time you transition between patients. Pick something that feels practical and feasible for you.
An easy way to remember the steps in the mindful pause, is by remembering the “STOPP” acronym:
Stop
Take several deep breaths
Observe your breathing
Purpose
Prepare
The Mindful Pause Step-by-Step Guide:
Step 1: Pause whatever you are doing.
Step 2: Take several intentionally deep breaths.
Step 3: Observe the quality of your breathing:
Is your breathing fast, or slow? How does it feel to breathe? Does your breath feel open, easy and comfortable, or does it feel restricted, shallow or difficult?
Just observe the quality of your breathing. As you observe the quality of your breathing, try not to judge your breathing as good or bad, just observe the quality of your breathing
Step 4: Take a moment to reflect on what your purpose is right now:
What are you meant to be doing? For example, are you about to go to a meeting? Are you about to start driving? Are you about to start writing? Are you about to call a friend? What exactly is your purpose, right now?
Once you have decided on your purpose, prepare; step by step, what exactly do you need to do in order to fulfil your purpose. For example, if you are about to call a friend, you would first pick up your phone, then you would unlock your phone, then you would search for your friends name, then you would hit the green dial button, then you would hear the phone ring, then your friend would answer the phone, and then you would say something like “Hi Anne”.
Step by step, what exactly do you need to do, in order to fulfil your purpose, right now?
Step 5: Open your eyes.
Now you are ready to fulfil your purpose.
Audio recording:
Megan Bowers, MD, PhD is a child, adolescent, and adult psychiatrist specializing in neurodevelopmental disorders, and is the founder of Bowers Integrative Psychiatry and CEO and Medical Director of The Mind Grove TMS Center. Her work focuses on integrative approaches to mental health, combining evidence-based medication management with lifestyle and mind–body interventions.
The information provided on this website is for educational purposes only and is not intended as medical advice. It should not be used to diagnose or treat any condition. Please consult a qualified healthcare professional for individualized medical guidance. Use of this website does not establish a physician–patient relationship.
