The Power of the Pause

If you like my posts, please sign up for my less junk, more joy newsletter and get more peace, joy, and purpose delivered right to your inbox.

If you're like me, you appreciate reminders that pull you out of autopilot and into the present moment.

Why? Because life moves quickly and you don't want to miss the good stuff that's right in front of you.

Intentionally pausing trains your mind and body to create a little more  s  p  a  c  e .

And in that space is your FREEDOM.

Freedom to choose WHO you want to be in each moment.

And HOW you want to show up for life.

Pausing empowers you to question unhelpful habit energy, like comparing yourself to others as you scroll instagram, believing everything your inner critic tells you.

It also empowers you to respond thoughtfully, with curiosity, rather than letting your emotions get the best of you.

But what if I don't have time to pause?

The best part, Love, is that pausing actually gives you more time. For starters, you'll spend less time (and energy!) apologizing for letting your emotions get the best of you. (I personally know this to be true. 😉) And just imagine what you'll gain when you rethink those "shoulds" that really have no place on your precious to-do list.

Pause, and choose wisely.

*  *  *


I'd like to read you a poem by Danna Faulds. It's called Walk Slowly.

If it resonates with you - and I have a hunch it will - try listening to it as a meditation. Just find a comfortable place to sit quietly, soften or close your eyes, and just breathe as you listen to these inspiring words.

Leave a comment below and tell me how you feel about it.

*  *  *


"The day you stop racing is the day you win the race."

- Bob Marley

I love this invitation from the King of Reggae.
He makes a good point. I mean, what story are we telling ourselves as we chase life from one deadline, vacay, and life event to the next?

Life is not a relay race or a competition.

"I know, I know, BUT . . . I'll be happy when I make more money, get the new manduka yoga mat, buy my dream house, quit this job . . ."
Bob's quote challenges us to pause and notice when we're putting our happiness on hold.

Life may not be perfect, but also, when is it enough?

In a culture that celebates staying BUSY, getting MORE, MORE, MORE and fixating on what other people think of us, there's a lot of pressure to chase. To keep up, to get ahead.

I get it. And this is not a suggestion to abandon your ambition.

It's a mindful reframe.

It's an invitation to show up and do your best, staying in your lane, and honoring your natural pace.

You're working so very hard, and you're doing great! So make space to rest and recharge your battery (before your tank is empty), and be sure to do at least one thing that honors your happiness each day.

Will that be enough, tho? Yes, it's more than enough.

It's winning.

And the BONUS: When you dare to slow down and flow with life instead of against it, you start to see all the goodness that surrounds you and you win the grand prize: YOUR LIFE.

*  *  * 

give it a try

So what's gonna help you tune into a more sustainable and authentic pace?

A daily meditation practice is an amazing place to start - it's tried and true, and my go-to. Stay tuned for a workshop on creating a nourishing and enjoyable meditation practice.

In the meantime, if you'd like a FREE 1 month trial of Headspace, my favorite meditation app, let me know and I'll send you a link.

What other reminders will spark your attention and pull you out of autopilot and keep you from getting carried away by overwhelm?

Playful cues like this adorable snail are cute with an added bonus: nostalgia. My son, Luke, made this little critter when he was in his snail phase. He thinks it should be in the bin, but it helps me remember to slow down and honor where I'm going and where I've been.
It's not a race, Amy. Smile, breathe, and do what you're doing with heart.


Be here fully, not frenzied.

Here are a few more ideas to ​put some power into your pause:

  • Capture inspiring quotes on index cards. Pick one that'll slooow you down and place it where you need it most.
  • Who do you admire for their authenticity? Find a photo of this beautiful being and every time you see it, imagine them telling you to honor your natural pace and talents. PRO-TIP: the energy here is friendly and supportive, not degrading.
  • Build breathers into your schedule. Pause and go for a walk between meetings, make a cup of tea and tune into your tea leaves. Any simple, nourishing activity will do.
  • Add a bell of mindfulness to your phone. You can set it for any time during the day (I have mine set to chime at 23 minutes past every hour (my fave number)). Pick any bell, chime, tune that makes you smile and pause for 3 mindful breaths when you hear it. The Plum Village app has a FREE bell tone that I use.
  • Last but not least, do like I did - and repurpose your knick-knacks (or little Lou's art) into an icon of intention.

Pausing as a concept is simple, but it takes deliberate effort and a little practice. Think of it as a push-up for your personality, strengthening your ability to choose how you want to show up in this world.

Comment below and let me know what resonates with you!

Stay golden,


Sign in or Sign up to leave a comment.