For the next few weeks, I’ll be travelling. While I’m gone, I’ll share excerpts from the three major sections of the upcoming Adventures in Seeing book, to pause, focus, and connect.

Excerpt – Section 1, Pause

I lift my fingers from the keyboard and feel the full weight of my body on the edge of the chair. My legs are crossed at the ankles, and my head is turned slightly to the left, pulled by the scene outside the front window. The sun slices through the clouds after a quick thunderstorm and points of light sparkle in the puddles.

Through the slightly opened window, a brisk, warm breeze creates a natural fan. The mementos sitting on the window ledge move gently back and forth; a picture and book have fallen over on their sides, and the quilted fabric on the ledge sways up and down. The dark green needles of the pine bushes in the garden bed dance.

I see the maple tree is fully sprouted with spring green leaves, the grass is lush, and the peonies are blooming. I hear the faint noise of a lawn mower in the distance, but otherwise, there is silence. The rich, dark scent of the coffee I’ve been savouring wafts under my nose. I look down at my cup to see bubbles rimming the inside of the warm mug.

Everything feels right in this moment. My mind has taken a needed rest from my work, a space between my thoughts. I have paused, and I am content.

Just as in meditation, when thoughts come you release them and go back to the breath, a pause is a moment when you’re fully present and aware.

I, like you, get hurried and harried. Our eyes and other senses get bombarded with pixels and data and headlines and lots of noise. Our days grow crowded and encumbered with marathon to-do lists. However, it is possible to pause throughout the day. In so doing, we will experience our days with keener awareness and potentially capture photographs and moments worth savouring.

Section 1 of the Adventures in Seeing book (coming soon) presents 15 exercises to help you experience your pauses fully. But first, we have to find the time and space to build those pauses into our days. On first thought, you may think this is impossible. It’s not. Pauses can be short and fit right into your busy day.

10 Ideas for Building Pauses into your Day

1. Meditate for 5 minutes, either in the morning or mid-day or before you go to bed.
2. Pause for one minute before each meal and notice all of your senses.
3. Go for a daily walk and focus on two of your senses.
4. Take a breath before responding to someone.
5. Pause while waiting in line or sitting at a stoplight.
6. Pause before clicking the shutter and get clear on what’s in and what’s out.
7. Take a coffee, tea, or water break without any distractions (like your phone).
8. Pause before each decision you make and then fully commit to what you choose.
9. Notice when you experience a sense of wonder. Be grateful.
10.Pause when you notice judgments come up. Ask yourself why.

Whatever you decide to do, make sure it’s simple to start. During your pause, consider the following questions. Where am I? What do I see / smell / hear / taste / touch? What’s happening? What am I feeling? How am I doing? What’s calling my attention? What am I resisting or judging? What am I grateful for?

In this heartfelt post, Seeking Sanctuary in our own Sacred Places, Parker Palmer advises us to know our sanctuaries and make sure we spend time in them. For example, my daily sanctuary is a walk to the lake. But, I also try to take shorter pauses throughout the day, whether to sit in silence, stretch, read, or listen to my husband. By taking pauses, we stay more present in our days and experience more gratitude and appreciation. By fully feeling our experiences, especially the positive ones, we hardwire our brains for more happiness.

How do you build pauses into your day?

Next Week: Section 2 – Focus