So I want to welcome you to the fifth segment of this course, which is the value of the pause. I cannot tell you how valuable it is to pause. Incredible. It's one of it's one of the keys I feel to healthy living. So, in order to practice this, I would invite you to once again and I'm just layering this in. So as you do it, it just becomes part of how you are with yourself.

And I have people that I've worked with over years and these practices are integrated into to their nervous system into their bodies into their awareness. So it really becomes a part of who you are. So, to begin, you're sitting standing on down, just feel yourself held underneath. Feel yourself supported from above, as though there's a little filament that's holding you up long in your spine. Take a nice graph. And let's just pause here.

So you might notice that pausing is an invitation into the unknown. We don't know what's coming next. And in my experience, that is The truth, we make great plans, and then life does what it does. So if you are able to do the mindful practice of pausing, pausing regularly, because I noticed for myself, I can get going super fast, super fast. And that said, the work that I do in my private practice, insists that I pause, to open and be with whomever I'm with. So really learning how to pause, which is to feel yourself which is open to the moment to just open to hearing birds outside or feeling wind on your face.

Or maybe just feeling that you're tired or you're hungry. That you need something. If you pause, you will discover what is needed. So, really to practice pausing, you can set a timer on your phone to go off, maybe even once an hour, once an hour, you can just have a gone there's a really great app that I use called the insight timer, it's free, you can just download it and it has really nice columns. So you can set a timer and then it will interrupt whatever you are doing. And then take any three full breaths.

If you have the time. Set your timer for one minute. So say eight times throughout the day. you pause for one minute. Now of course you can Be practical, and you can't interrupt certain things. And most times, you can actually stop.

And maybe you're in the meeting with people. And then you say to them, you know, the timer goes off and it becomes a part of your of the culture of where you're working, that you can say, Hey, everybody, are you willing to pause for just a few breaths? Hard to say no to a few, a few deep breaths, and, you know, got to fit the situation. So if you do this for yourself, like right now I can just interrupt myself and just be still. Like, you can just be still and you can read this can wait and see what is actually needed. You don't if you're someone who maybe thinks about what you're going to say, kind of rehearsing it in your head.

This is a great antidote for that. Because that takes a lot of energy. What if you don't have to rehearse what you're going to say? What if you don't have to rehearse who you're going to be? and inserting a pause, gives you a chance to go, oh, what's needed? what's next.

And you might just notice that you need to stretch you need to breathe, you need to eat, you need to shut your eyes, because I will notice that and I do this and I have done it and I do practice this regularly. Sometimes I actually feel like my whole system is just racing, racing, racing, racing. And when I pause, it all kind of just starts to settle. And this is so good for your body is so good for your mind is so good for your heart. This totally will decrease stress. One of the major things about mindfulness that's, you know, science has proven is that it It reduces stress.

And stress causes inflammation. Inflammation causes disease. So if you want to stay healthy, reduce your stress, even if you have a relatively low stress life, reduce your stress. And if you have a really high stress life, pause pause, gather yourself and could be as easy as three breaths, worth your time. Take a full minute, six, eight times a day. And just let yourself gather yourself and just gather yourself and Oh.

And then pause, you can open to the unknown. The unknown will present far more exciting things than you could conjure in your head. Because you'll notice them it's a practice of noticing, oh, that's happening here. And just like when we are taking a hike in nature, we're outside somewhere and we pause. Ever notice if you take a walk with a little child, and they just keep stopping, Stopping, stopping. They're pausing.

They're noticing what's happening. They're seeing what what other otherwise would not be revealed if we're just on our treadmill or just going, going going. So I'm a huge proponent of the fonts. So practice, positive, integrated into your life, you will be so happy that you did. So that concludes this segment on the price. So this is an addendum to the pause.

Something I want to add in about pausing, is that very often when we most need to pause, we're going we're going we're going we're doing where we're asked, we're taking care of that error and then we're taking care of that and then we're eating some food and then we're doing this and we're doing this and then the gong goes off. Take a big breath and interrupt this, this cycle of doing doing doing doing going here and going there and taking care of that and addressing that. And we pause. And then eventually, you will internalize the pause. So that even amidst all you're doing because I want to say, I'm, I'm busy, my life is very full, you know, full with amazing things in school with work, and full with family and life. So I'm just saying that if you pause on purpose to interrupt or interrupt your doing, then eventually there will be a little kind of inner sanctuary of stillness That you will be aware of, even as you're living your full life.

So just notice, and really let it be, you know, let it be the Dharma bell. Oh, pause. Yes right here. The pause is incredibly valuable, incredibly valuable. pause and take, take like in, take yourself in, take the people you're with and if we don't pause then we just miss it just goes by goes by that's fine. So, pause, pause and rest in to the fullness of your life, to the spaciousness of the moment and enjoy it on its way sure that I mean that about