Practicing the Pause Exercise: How to De-Escalate Anxiety and Stress and Stop an Overthinking Mind

Welcome to the Post-Traumatic Growth and Resilience Project!

This comprehensive program contains 21 Mindfulness “Sur-Thrival” exercises to help you transform post-traumatic stress and anxiety into growth and resilience. Each of these exercises also has a 1-minute pause near the end to give you time for reflection.

We can’t truly be free from the anxiety and stress of life until we can learn how to step away from our thoughts and focus on the beauty and stillness of the moment – that’s what mindfulness can do for us.

Exercise #15 – Practicing the Pause

Objective: Taking a Moment to De-Stress.

Stress and relaxation are actually opposite bodily responses. It is impossible to feel stressed and relaxed at the same time. Stress and anxiety are something we all have to deal with on a day-to-day basis. We normally only become aware of something like anxiety when it begins to overwhelm us in some way.

Practicing the pause, and acknowledging when these strong feelings arise, can help you recondition your mind to respond to stress and anxiety in a more creative, empowered, and healthier manner.

Take a moment to close your eyes and breathe deeply. Focus on giving yourself some mental space. With each breath, you take, allow your body to relax. Focus on how the breath feels moving in and out of your body. As you breathe deeply, see if you can observe any thoughts or emotions that come into your awareness. Just observe these thoughts and emotions without pursuing or rejecting them – just noticing,

Each time your mind wanders away, gently return your focus to your breathing. If you find yourself running through the same thoughts and the same anxieties, pause so that you can break this cycle.

Affirmation: It’s not always necessary to “get things done.” Sometimes I simply need to rest and practice the pause.

These exercises can be used within a solitary mindfulness practice or featured in groups and classes. This guide is perfect for: PTSD Groups. Therapists or Counselors. Meditation and Mindfulness Groups. Coaches, Educators, and School-Based Groups. Ministers and Spiritual Counselors. Sobriety and Addiction Groups. Yoga, Reiki, or Tai-Chi Classes. The exercises in this product are designed for anyone going through post-traumatic stress and anxiety. These empowering exercises will help you rise above the anxiety, fear, and pain and start fresh.

Post-Traumatic Stress Disorder has become a worldwide epidemic. While there may not be a “cure” there are ways to better manage it, and mindfulness is one of those ways. Mindfulness grounds you to the earth and to the present moment allowing you to temporarily step away from the pain and the trauma. The more you connect with this inner world of healing, through a practice like mindfulness the more peace and harmony you will experience.

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