Take a Breath - the Contemplative Pause: Take 3 deep breaths throughout the day that create a brief contemplative, restorative pause in the middle of whatever you are doing. This could be periods of the day when there is either a natural pause like when you are waiting for the bus or noticing a moment to take a short breathing break like if you are on the computer or you feel some kind of stress or discomfort arising in the body. See some examples below:
- Anytime when you find yourself waiting: at a crosswalk, bus stop, in line for food, on hold on the phone, waiting for a friend, before class starts.
- Anytime when you feel tired, tense, or have pain in your body and need a short pause like when studying or reading, using a computer for too long,
- Anytime you feel like your mind is racing and not clear like before bed at night, or waking up in the morning and thinking of the things you need to do for the day.
Brief Body Scans In Situ: Throughout the day, take a moment to turn your awareness to your body - notice how it feels, briefly running your awareness through its interior from head to toe. Let your body relax for a moment.