The Power of Pause
Written by Staff Therapist: Morgan McDaniel, LPC
With everything happening in today’s world (politically, socially, environmentally) it’s easy to become consumed by what’s being fed to us through the news, social media, and the people around us. From ongoing healthcare challenges to rising food prices, it’s hard not to be acutely aware of the world’s struggles and to internalize them. Questions like, “What can I do to protect the environment? How can I be a better ally to underserved and marginalized communities? How can I help ease the suffering in the world?” may swirl through your mind late at night, keeping you awake. On a more personal level, these thoughts might sound like:
How can I make more money? How do I fix this struggling relationship? How can I get my boss or colleagues to see me differently?
All of this can quickly become overwhelming, causing us to lose focus, especially on the person who most needs our attention: ourselves. Creating space for mindfulness can help break the cycle of feeling powerless or pressed for time to fix our problems.
Mindfulness is about empowerment. It’s the power to change the direction of your life and to become an active participant in your own present. It allows us to step back from the noise and chaos that often feel out of our control, offering a moment, or two, to recalibrate and reconnect with what matters. So, what does that actually look like? Here are a few conventional/unconventional strategies to cultivate mindfulness.
1. Somatic Mindfulness
Somatic means of the body and tuning into the body is the first step. You may already be familiar with body scanning: closing your eyes and noticing where tension is held, moving from head to toe, or comparing areas of high and low tension. Another common practice is breath awareness. One of my favorites is the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale slowly for 8. This pattern can activate the parasympathetic nervous system, helping to reduce anxiety and support restful sleep (Vierra, Boonla, & Prasertsri, 2022).
Becoming aware of what your body is feeling is foundational to understanding how you relate to the world around you.
2. Mindful Observation
This involves slowing down to truly notice your surroundings and sometimes paired with gentle movement, like walking. A simple grounding tool to help with mindful observation is the 5-4-3-2-1 exercise:
· 5 things you can see
· 4 things you can hear
· 3 things you can touch
· 2 things you can smell
· 1 thing you can taste
For example: if you’re anxious about an assignment due in four weeks, this exercise gently asks: What is real and present right now? It anchors you in the moment by gently challenging the urgency of future worries.
3. Affirmations
Though not always considered a traditional mindfulness practice, affirmations can deepen self-awareness. Whether spoken silently or aloud, they help clarify what is true and what we hope to be true in this moment. Affirmations can sound like:
· “I am happy.”
· “I can choose to be happy.”
· “Life feels heavy right now, but I can keep going, one step at a time.”
· “I have many assignments due, but starting is still progress.”
By affirming your feelings and your reality, you create space to move forward with intention.
4. Focus on Priorities
Once you’ve grounded yourself in the present, you can begin to identify what’s within your control and take action. Returning to the example of multiple assignments: Which one is most urgent? What do you need to focus on right now to regain a sense of balance? Staying present allows you to fully engage with the task at hand, rather than becoming overwhelmed by everything on your plate.
5. Evaluate the Function of ___
This step is essential. Ask yourself: What is the function of this person, place, or thing in my life right now?
· Does this relationship help me grow, or leave me drained?
· Is this friendship reciprocal, or merely transactional?
· Is the TV helping me focus, or is it a distraction?
· Does waking up early to beat traffic allow me to get enough rest and show up fully at work or is it creating a false sense of control and making resentful to my job?
Everything serves a function. It can bring joy, comfort, connection, or meaning. The key is to stay mindful of whether it aligns with who you are and what you need in this moment.
As a Gestalt therapist, I’m guided by the principle of the here and now. Healing begins with awareness. When we know better, we can do better—for ourselves and, in turn, for others. By staying present, we can better understand what’s happening, how we feel about it, and what we can do. In this way, we reclaim the power to shape our lives.
Minutes become hours. Hours become days. The future isn’t shaped by what’s ahead, it’s shaped by how we show up now. Mindfulness helps us take accountability for that presence, and use it to build a life that feels more aligned, intentional, and whole.
If you're interested in exploring mindfulness more deeply, and how a Gestalt approach can support your journey toward authenticity and alignment, I invite you to reach out and schedule a consultation. Help me help you become your best you.
~ Morgan
References
Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10(13), e15389. https://doi.org/10.14814/phy2.15389