We live much of our lives in our heads - thinking, planning, worrying, replaying conversations, and anticipating what’s next. While the mind is an essential tool, it can also feel overwhelming when it takes centre stage all the time. That’s why taking frequent pauses to come back into the body can be so powerful. It gives us a way to step out of the constant chatter of the mind and find a quieter, steadier place within ourselves.

Why step out of the mind?
The mind typically stays busy. Research suggests we have around 12,000 to 60,000 thoughts per day, which averages to dozens every minute. But this constant busyness can leave us feeling frazzled, anxious or simply drained. When we don’t take breaks, our nervous system remains on high alert, and our body doesn’t get a chance to reset. Shifting attention into the body can create that much-needed pause, even for just a few breaths. This helps us ground ourselves, soften the stress response, and give the mind a well-deserved rest.

The body as an anchor
The body is always here, in the present moment. By turning our awareness to it, whether it’s the sensation of our feet on the floor, the rise and fall of the breath or a gentle yoga practice, we invite ourselves back into the present moment, into the "now". This anchor in the body pulls us out of the loops of thought and into direct experience. In this space, the mind can begin to settle on its own.

Everyday scenarios where pausing helps

• Work stress: You might be rushing between emails and meetings, your shoulders creeping up towards your ears. Pausing for one slow breath and relaxing your shoulders down can create space for calm before diving back in.

• Family overwhelm: Your children might be calling, dinner is on the go, and your mind is juggling ten things at once. Taking 30 seconds to place your feet firmly on the floor and feeling the ground beneath you can help you find steadiness in the swirl.

• Sleepless nights: When thoughts won’t stop racing during the night, gently scanning through the body from head to toe can invite relaxation and help ease you into rest.

Small pauses, big impact
These mindful pauses don’t have to be long or complicated. Just a few seconds of noticing your posture, unclenching your jaw or feeling the breath, can shift your state. When done regularly, these micro-moments of awareness accumulate, teaching your nervous system how to find balance more easily. Over time, you may notice that you’re less reactive, more centred, and more able to meet life’s challenges with steadiness.

Practical ways to pause

• Take a slow breath in and out before starting a new task.

• Place your hand on your chest and notice the rhythm of your heartbeat.

• Stand up and stretch your arms wide, feeling the space around you.

• Pause while drinking your tea or coffee; notice the warmth, the flavour, the simple act of sipping.

• During moments of tension, scan your body for areas that you can soften.

A gift to yourself
Pausing to connect with the body is not indulgent; it’s a way of recharging your whole system. These small acts of mindful embodiment can bring clarity, ease, and a greater sense of wellbeing. By pressing pause on your mind and tuning into your body, you create a bridge back to yourself - steadier, calmer, and more present.

If you’d like support in weaving practices into your daily life, I invite you to join one of my live classes, or become a member of my online community. Together we can create regular pauses that help you feel calmer, clearer and more connected.