Actually .. I have TWO tips for our end of day practice to share today.
My last tip Tip #8 was about integrating an evening Walking Meditation into your after-work routine. Taking a Mindful Walk after dinner is one of the loveliest ways to close out your day and a very effective way to clear or settle the mind before sleep.
Today, I want to share these two Mindful Pause practices … as simple, intentional moments that can reset and create space for presence even in a busy life. And, these are two of my favourite daily life pauses. You can integrate them into your day at any time when you transition between physical spaces or are engaged in everyday tasks – to invite more clarity, connection, and peace into your life.
in our fast-paced world, the transitions between different parts of our day often go unnoticed. Whether it’s moving from work to home life, one task to another, or crossing a threshold, these moments are filled with potential for mindfulness.
Tip #9 : The Power of the Mindful Pause
The Mindful Pause acts as a bridge between two worlds: the external demands of the day and the internal, more intimate space of home life. This pause allows you to release the mental and emotional energy you carry from work, social obligations, or daily stresses, and in doing so, you can step into your home or next space with a fresh presence, leaving behind any distractions or tension.
I have a wonderful and simple example of this practice which came from my father who once shared that most evenings, he would pause in the car before entering our home; where three excited kids waited. He said that he parked the car in order to take a few moments to release his workday. He said this pause wasn’t just about physical transition; but more about resetting emotionally and mentally before coming home. That pausing allowed him to step into his next role, that of a father, without the baggage of his busy corporate sales role and the energy of the outside world.
This Doorways Practice can take place at any threshold – a corporate doorway, a room entrance, or before engaging in a task. As you cross from one space to another, take a deep breath, and let go of the day’s stress and energy. Embrace this opportunity to come into the present moment, refocusing your mind and body.
Benefits of a Mindful Pause:
Emotional Reset: The pause provides an opportunity to reset emotionally, leaving behind external stress, which can reduce frustration and tension when interacting with loved ones.
Fostering Connection: When you enter your home or space with full presence, you open the door to deeper, more meaningful interactions. Your family or housemates can feel your attention, strengthening your connections.
Mindful Transitions: Instead of rushing from one task to another, a mindful pause ensures that you approach each task or space with full attention, without carrying over any mental baggage.
Improved Wellbeing: Studies have shown that regular mindfulness practices, even brief pauses, can reduce stress and enhance emotional regulation, contributing to an overall sense of well-being.+
Research from The Journal of Contextual Behavioral Science (2014) shows that mindfulness during transitions can decrease stress and prevent burnout. When practiced regularly, mindful transitions allow us to shift our focus and reset and create space for greater mental clarity. Crossing thresholds, whether doorways or task changes, also triggers a shift in consciousness. Psychologist John Bargh’s research highlights how physical transitions can cue the brain to clear its slate, preparing us for the present moment. This makes doorways ideal metaphors for mindful pauses, allowing us to reset with each step forward into a new space and new moment.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
The Mindful Pause in Doorways
- Pause at the Threshold: Whether you’re about to enter your home or shift from one task to another, take a moment to stop before crossing the threshold. This brief pause is your opportunity to leave the outside world behind.
- Take a Deep, Grounding Breath: Breathe slowly, even for just ONE BREATH. Notice your belly expanding as you inhale, and then exhale fully, releasing any tension or lingering thoughts from the day.
- Set an Intention for Presence: With your next breath, mentally affirm that you are present for what comes next … whether it’s engaging with family, eating dinner, or diving into a new task. A simple mantra like “I am here” or “I am present” can help shift your awareness.
- Gently Cross the Threshold: As you step into the new space, continue to breathe deeply, feeling grounded and present. This action symbolizes a fresh start, bringing you fully into the moment.
- Observe the Shift: Once you’ve crossed the threshold, pause to notice how you feel. Are you more relaxed? More focused? This is the subtle power of mindfulness in action.
Mindful Clearing and Washing the Dishes: A Different Kind of Pause
In the evening, another opportunity for this Mindful Pause arises: when it’s time to wash the dishes. Though it may seem mundane, washing dishes can be a wonderful meditative practice in itself, allowing you to clear both your kitchen and mind. Thich Nhat Hanh, a beloved meditation teacher, often spoke about finding mindfulness in everyday tasks. Washing dishes can become an act of loving-kindness, offering peace and order to your home.
- Letting Go of the Day: Just as the Mindful Pause helps you let go of the day’s stresses, washing dishes can be a symbolic act of releasing mental clutter, allowing you to wind down and reset for the evening.
- The Practice of Presence: Focus on the warmth and sound of the water, the sensation of the dishes in your hands, and the rhythm of scrubbing. By staying present with each dish, you cultivate mindfulness and appreciation for the moment.
- Creating Order: In Zen practice, order brings peace. As you wash each dish, remember that this small act helps create harmony in your space, enhancing wellbeing for everyone in your home.
- Mindful Service: Washing dishes can be seen as an act of service, giving of yourself without expectation. Approach it with love and mindfulness, nurturing your space and relationships through your actions.
The Mindful Pause is a simple yet powerful practice that transforms how we experience transitions in our day. By integrating this pause into your routine, whether it’s at the doorway or during dishwashing, you create a little more space for presence, emotional regulation, and deeper connections. Through small but intentional acts, you bring mindfulness into the fabric of your daily life, fostering peace, clarity, and well-being.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Top 10 Tips Series:
Integrating Meditation into Your Day
A Day of Meditation: Tip #1 – Mindful Waking
A Day of Meditation: Tip #2 – Mantra on the Commute
A Day of Meditation: Tip #3 – Moments Waiting
A Day of Meditation: Tip #4 – Mindful Meeting Minute
A Day of Meditation: Tip #5 – The Joy of Mindful Eating
A Day of Meditation: Tip #6 – Powering Up
A Day of Meditation: Tip #7 – Coming Home Mantra
A Day of Meditation: Tip #8 – A Mindful Walk