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mindful pause is an in-
tentional break to attend
fully to something. It’s
the opposite of behaving
automatically. By introducing these
small gaps of careful attending among
your normal daily activities, you can
train your body and mind to be less
reactive. This can mean, for instance,
saying something in a less-inflamma-
tory way or not saying anything at all.
Training yourself to pause is an act of
kindness not only to yourself but also
to those who will benefit from a calmer,

10 4 DI ABETIC LI VING / S UMMER 2 019


Mindful Pauses

This mindfulness exercise can reduce stress
and promote feelings of ease and calm.

BY REBECCA ELDRIDGE


SEUNGYEOL SHIN / OFFSET.COM


REBECCA ELDRIDGE is a senior
Mindfulness-Based Stress Reduction
(MBSR) teacher and teacher-trainer
at the Center for Mindfulness at the
University of Massachusetts Medical
School. She runs a free online medi-
tation community for people around
the world. For more information or
to join the weekly meditation, visit
umassmed.edu/cfm/community/
meditation-community/

BEFORE YOU GO


healthier you. Best of all, pausing is
easy to do.
Choose an activity that you do daily,
such as brushing your teeth or getting
in your car. Bring all your senses to that
activity: Feel the toothbrush in your
hand or the seatbelt being fastened.
Notice how the toothpaste tastes or
the steering wheel feels, and so on. The
point is simply to pay attention.
If you enjoyed that experience, you
can also experiment with the following
practices, or find your own ways to in-
corporate mindful pauses into your day.


  1. As you enter a room or return
    home for the day, gently touch
    the doorknob and release ten-
    sion in your jaw, shoulders, and
    belly. Take three breaths before
    going inside.

  2. When you feel overwhelmed, close
    your eyes and listen to the sounds
    in your environment—those close
    to you and those farther away.

  3. Notice the color of someone’s
    eyes before you respond to them.

  4. Fully taste the first few bites of a
    meal or sips of a beverage.

  5. Set a timer to sound a few times
    during the day. Let the sound
    signal you to close your eyes and
    feel a full breath.

Free download pdf