A pause before reacting
A conscious gap between stimulus and response.
Mindfulness10–60 seconds
Finished the practice?
Marking it adds the session to “My progress”.
Purpose and effect
Returns choice where there used to be automatism.
Step-by-step instructions
- 1Notice the moment of tension or sting.
- 2Do not answer immediately.
- 3Take one full inhale and exhale.
- 4Ask: how do I want to respond?
Recommended duration
10–60 seconds. Start smaller: a short regular practice works better than rare long sessions.
How to hold attention and come back
If the reaction already happened, that is material too — notice it without self-criticism.
How to finish the practice
Notice what one pause changed.