There is a moment between doing and thinking where three is space for a pause. Not a full hard on stop…but a moment of stillness to resect.

In our worlds there is either a glorification of “go,” or a commodification of “peace” that has you buying every tincture, supplement or paying half your rent money to “find” a space to breathe mindfully.

Not only are we taught to power through, to push harder, but we are also taught to treat rest with a strict ROI with instagrammable rewards instead of a right. But the truth is, your body has its own language and it’s speaking all the time. The question is, are you listening? I do get the sense that the practice of mindfulness and yoga is shared in ways that push a lifestyle that some can’t afford. When in fact there are no expensive lavender soaked eye pillows needed. There is no $89 infinity scarf that will warm your throat chakra for speaking kindly. A sacred pause doesn’t require a road trip. It requires your attention.

It’s the deep breath before reacting.

The slow stretch before you rush into the day.

The moment you place a hand on your heart or a bow of your head and ask, “What do I actually need right now?”

Maybe your body’s asking for water, or a walk, or to be left alone for five quiet minutes.
Maybe your heart needs softness after a week of being strong. Maybe your nervous system is begging for a playlist and a hot bath instead of another errand and mindless scrolling on social media. A pause…this tiny act of attention is how we all begin to reclaim our energy, our sanity, and our sense of balance.

When you live in constant motion, your senses dull a bit. You miss the signals like the tight jaw, shallow breath, and irritability that comes from pushing past your limits. Listening to your body isn’t always comfortable, but it’s honest. And the feelings that are present are mostly there because of the things you’ve chosen to commit yourself to, and the things you have yet to complete due to lack of energy, interest or your own habits of overcommitting and underdelivering.

Here’s a simple Sunday ritual to help you practice the pause:

1. Be Still: Sit somewhere quiet. Turn off sound. No Alexa, no playlist. Just you and your thoughts.
2. Breathe Intentionally: Inhale through your nose for 4 counts, exhale through your mouth for 6. Let your shoulders drop.
3. Scan and Notice: Move your awareness from the top of your head to your toes. What sensations do you feel?
4. Ask: “What do I need?” Then listen. Don’t analyze, just notice what arises.
5. Respond: Maybe you rest. Maybe you cry. Maybe you dance. Whatever your body says…honor it.

That’s the real yoga… the union between awareness and action.

You can’t pour from an empty cup, and you can’t heal from a space of hurry. Every time you slow down, you send your body a message: I trust you. I trust your needs, your intuition, your limits, your wisdom. This week, instead of trying to keep up with everything, try to keep in with yourself.
Let stillness be your sanctuary.
Let quiet be your classroom.
Let your breath remind you that you have all the time you need to get what needs to be done.

Take your pause, it’s sacred and be kind about caring for yourself this Sunday without causing yourself or others harm. Maybe it’s spending time with your partner…check out Let’s Get it Om and get some ideas for a partner practice. Maybe event Check out one of the meditations from Confessions of a Trap Yogi to calm your mind.

xoxo