Pause Moments: The Key to a Balanced Day

With hectic days being the norm and everyone vying for your limited attention - it's up to you to ensure that your top priorities are accomplished and that you go through the day as level-headed as can be. That's where Pause Moments come in. 

A Pause Moment is a 15 minute mindful break that should ideally be scheduled in the middle of your day. It is a mini check and refocus point in your schedule to help keep you on track. This break includes, checking in with yourself, recalling your intentions, deep breathing and a walk outside.

Check in with yourself

Self-checking is a form of mindfulness. Research has shown that mindfulness increases feelings of well-being and self-compassion, while decreasing symptoms of stress and anxiety. Checking in with yourself allows you to improve your ability to remain calm and manage your emotions. Your check-in questions can help you ascertain your true feelings and needs. They can be as simple as asking:

• How am I feeling right now?
• Is there anything that's worrying me?
• What did I have for my last full meal? Have I been drinking enough water?
• What's something I can do today that is good for me?
• What am I grateful for right now?

Recalling your intentions

Whether you set monthly, weekly or daily intentions - during your Pause Moment is the ideal time to summon them to the forefront of your mind. Remember: your goals and intentions should be working hand in hand. Therefore, it is important that your focus remains on the kind of experience you want throughout the rest of the day.

Deep breathing

Deep breathing is powerful in that, it helps improve attention span and calms the body and mind. Try box breathing for 5 minutes - breathe in for a count of four, hold for a count of four, breathe out for a count of four and hold for a count of four. Be mindful during this exercise, focus on your breath and let your thoughts fade away.

Take a walk outside

Getting fresh air outside has been proven to improve brain function such as concentration and reduce stress levels. A walk will help regulate your mood by releasing "feel good" chemicals in the brain.

You will definitely feel refreshed, focused and ready to take on the rest of the day after completing this 4-part Pause Moment.

Pro Tip: Schedule your Pause Moment into your calendar and set recurring reminders at different intervals. That way you can be aware of your upcoming mindful break.