Pause.<\/p>\n
Just pause. Nothing else.<\/p>\n
And notice your experience. Notice what is there. In this moment.<\/p>\n
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.<\/p>\n
When you notice you’re having some ongoing conversation with yourself — choose to pause it. Just for a moment.<\/p>\n
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.<\/p>\n
And then let the attention relax.<\/p>\n
You will likely be more aware of the various sensations, perceptions and feelings that are there.<\/p>\n
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.<\/p>\n
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.<\/p>\n
And if you like how it feels, allow yourself an inner smile. Enjoy the savoring.<\/p>\n
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.<\/p>\n
If so, don’t follow them. Let them go for now.<\/p>\n
Allow yourself to sink deeper into how it feels to just pause for a moment.<\/p>\n
And enjoy it.<\/p>\n
Later, whenever it occurs to you, pause again.<\/p>\n
And again…<\/p>\n
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.<\/p>\n
Make each pause a fresh inquiry into the moment. Being curious as to how it feels — as if it were the first time.<\/p>\n
Which it is. The first — and only — time you will be savoring this moment.<\/p>\n
—-<\/p>\n