Just pause. Nothing else.
And notice your experience. Notice what is there. In this moment.
There will probably be various perceptions — sights, sounds, smells. Bodily sensations of one kind or another. Perhaps some feelings or a general mood. And most likely, along with these, some thoughts. Maybe some strong ones dominating your attention. Or some fainter ones in the background — some commentary perhaps on what is going on, or some habitual concern.
When you notice you’re having some ongoing conversation with yourself — choose to pause it. Just for a moment.
In choosing to pause, we’re not choosing to do something else, but simply choosing to stop following the thoughts. To withdraw our interest in the self-talk. To stop listening to it.
And then let the attention relax.
You will likely be more aware of the various sensations, perceptions and feelings that are there.
Along with whatever you may be experiencing, there may also be a greater sense of ease — a hint of inner quiet and stillness, a feeling of relief perhaps, a gentle happiness, a sense of spaciousness and clarity, or some other quality.
If so, allow yourself to savor it, to enjoy the effects of just pausing for a moment. Notice how it feels not to be caught up in doing.
And if you like how it feels, allow yourself an inner smile. Enjoy the savoring.
You may at times notice subtler levels of thinking in the background — reflections on your experience perhaps, on what you’re noticing, or other thoughts that have wandered in.
If so, don’t follow them. Let them go for now.
Allow yourself to sink deeper into how it feels to just pause for a moment.
And enjoy it.
Later, whenever it occurs to you, pause again.
But don’t let the practice of pausing become routine, looking for the same experience, responding in the same way, or becoming a ritual that you “do”. For then the practice will lose its value and power.
Make each pause a fresh inquiry into the moment. Being curious as to how it feels — as if it were the first time.
Which it is. The first — and only — time you will be savoring this moment.