The Mindful Pause: A How-to Guide

Mindfulness Supports a Calm and Attentive Mind

Mindfulness-Based Stress Reduction (MBSR) is a program based on the principles of mindfulness meditation practices, which has been simplified and repurposed for Western lifestyles.  The goal of MBSR is to cultivate life-skills that are useful for reducing the stress response, and the mental health and physical health consequences that result from chronic stress.

The mindful pause is one of the mindfulness-based practices considered integral to MBSR, and is exactly what it sounds like -- a pause, in which you stop whatever you are doing, and take 3-5 min to engage in a mindfulness exercise.  This is one of my go-to introductory meditation practices, due to its simplicity, and because it is feasible for most people to make time for this brief practice in their daily lives.

In my experience, the most difficult part of this practice is remembering to use it on a regular basis.  To help with this, my recommendation is to pair this practice with something you are already doing on a regular basis.  For example, you can practice this every time you open the door to enter or leave your home, or when you enter or leave your place of work.  For physicians, maybe you use this practice every time you transition between patients.  Pick something that feels practical and feasible for you.

An easy way to remember the steps in the mindful pause, is by remembering the “STOPP” acronym:

Stop

Take several deep breaths

Observe your breathing

Purpose

Prepare

The Mindful Pause Step-by-Step Guide:

Step 1: Pause whatever you are doing.

Step 2: Take several intentionally deep breaths.

Step 3: Observe the quality of your breathing:

Is your breathing fast, or slow? How does it feel to breathe?  Does your breath feel open, easy and comfortable, or does it feel restricted, shallow or difficult? 

Just observe the quality of your breathing.  As you observe the quality of your breathing, try not to judge your breathing as good or bad, just observe the quality of your breathing

Step 4: Take a moment to reflect on what your purpose is right now:

What are you meant to be doing? For example, are you about to go to a meeting? Are you about to start driving?  Are you about to start writing?  Are you about to call a friend?  What exactly is your purpose, right now?

Once you have decided on your purpose, prepare; step by step, what exactly do you need to do in order to fulfil your purpose. For example, if you are about to call a friend, you would first pick up your phone, then you would unlock your phone, then you would search for your friends name, then you would hit the green dial button, then you would hear the phone ring, then your friend would answer the phone, and then you would say something like “Hi Anne”. 

Step by step, what exactly do you need to do, in order to fulfil your purpose, right now?

Step 5: Open your eyes.

Now you are ready to fulfil your purpose.

Audio recording:  

Self-Hypnosis for Sleep: A How-to Guide

All Hypnosis is Self-Hypnosis

Hypnosis is a state of deep absorption, in which individuals lose awareness of their surroundings, and become highly suggestible. All hypnosis is self-hypnosis, meaning that individuals allow themselves to enter this trance-like state, rather than being forced to do so by someone else. When used with wisdom, the power of suggestion can be an effective means of making positive changes in peoples lives.

Everyone has experienced the state of hypnosis, although not everyone is aware that they have been in a trance-like state, and not everyone uses the terminology of hypnosis.  Some common examples of trance-like states include watching television, daydreaming, and becoming absorbed by work or play.  As you attempt to intentionally use self-hypnosis in your life, try to remember that you have done this before, many times, so you can definitely do it again.

One way in which I apply self-hypnosis in my clinical practice is for challenges surrounding falling asleep and staying asleep.  I have taught this strategy to family members, friends and patients, and I use it myself. Many of us have found it very helpful for those restless nights when sleep does not come easily, for falling asleep on overnight flights, and any other situation in which you feel you need a little extra help with sleep.

Helpful Tips:

• Please do not use self-hypnosis for sleep in any scenario during which it would be dangerous for you to fall asleep (i.e. driving, operating machinery, etc).

• You can choose to memorize this script, and recite it to yourself in your mind, or you may prefer to use a recording of your own voice.

Step 1. Prepare to Sleep:

• Prepare to sleep by finding a comfortable position, laying in your usual location for sleep (for most people, this will be in their bed).

• If you are on an airplane or train, get as comfortable as you can while sitting up.

• Decide for yourself what you’d like your sleep to do for you – do you want your sleep to be restful? Restorative? Calming? Healing?  Choose three benefits you would like to experience while you sleep, and insert these into the following script where the letters are in bold.

Step 2. Self-Hypnosis for Sleep Script:

 1. Say to yourself (in your mind, not out loud): 

“I will count down from 10 to 1, and as I count down from 10 to 1, I will become progressively more relaxed, letting go of all of the tension in my body, letting go of all of the unnecessary thoughts in my mind….becoming so relaxed, and so tired, that by the time I reach the number 1, I will fall into a deep, restful, restorative sleep”.

2. Pause for several seconds.

3. Then say to yourself:

“10…starting to relax now, letting go of all of the tension in my body, letting go of all of the unnecessary thoughts in my mind…becoming so relaxed, and so tired, that by the time I reach the number 1, I will fall into a deep, restful, restorative sleep”

4. Pause for several seconds.

5. Then say to yourself:

“9… feeling more relaxed now, letting go of all of the unnecessary tension in my body, letting go of all of the unnecessary thoughts in my mind… …becoming so relaxed, and so tired, that by the time I reach the number 1, I will fall into a deep, restful, restorative sleep”

6. Pause.

7. Then say to yourself:

“8…. feeling even more relaxed now, more and more relaxed, letting go of all of the unnecessary tension in my body, letting go all of the unnecessary thoughts in my mind… …becoming so relaxed, and so tired, that by the time I reach the number 1, I will fall into a deep, restful, restorative sleep”

8. Continue to repeat this script for numbers 7 through 1… if you are still awake after you reach the number 1, then repeat the entire script.

In my experience, I usually fall asleep by the time I reach the number 6…

I hope you find this helpful, and may you enjoy your deep, restful, and restorative sleep…