Someone Press Pause, Please? Mindfulness in Action

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Hey, beautiful souls!

Have you ever found yourself caught in the rush of daily life, and wanted to scream, “can somebody press pause please!?” I’ve been there. In fact, it was becoming a pattern—moving so quickly from one task to the next that I couldn’t feel the ground beneath me. I just wanted life to slow down, so I could breathe assess the situation, and think clearly.

But that’s when I realized something: I needed to redefine what pressing pause was going to look like. I had to find moments to breathe, to center, and to listen—not only to the world around me but also to my own body and spirit.

That’s what this post is all about—learning to pause as a survival skill. Mindfulness is the key, not just on the yoga mat, but in the everyday moments of life. So, let’s dive into how mindfulness, that beautiful practice of being present, can be woven into our daily lives, both as individuals and as leaders.

The Power of Pressing Pause

Let me take you back to a time when I first discovered the power of a pause. Life was busy per usual—work meetings, parenting, managing the emotional ups and downs of life—and I felt like I was constantly reacting to everything around me. My mind would be racing with thoughts of what needed to get done, how I needed to show up, and how much I had yet to accomplish.

One morning, I had enough. As I stood in my bathroom, overwhelmed, I stuck a note on the mirror: “You don’t have to think about anything outside of this bathroom until you leave it.”

That note changed everything for me. It forced me to focus on the water running through my hands, the texture of my skincare routine, the smell of my toothpaste. It was such a simple act—slowing down my morning routine—but it helped me stay present in the moment. That day, I left the bathroom with a clear mind, and it became the start of a mindful morning routine that transformed how I began each day.

Mindfulness in Everyday Leadership

We often think of mindfulness as something separate from the rest of our lives—something we do in quiet moments, away from the hustle and bustle. But what if I told you that mindfulness is also one of the most powerful leadership tools we have?

Impatience used to be my constant companion, especially when I felt unprepared or lacked confidence. Sound familiar? It’s that gnawing feeling of needing to be in control, to have all the answers, right now. But mindfulness taught me something important—it’s okay to pause. To breathe. To wait. This small act of pressing pause has made me a patient leader. Instead of reacting out of fear or frustration, I learned to respond from a place of curiosity and openness.

I remember one particular meeting—it was a hot-button discussion, and I had a perspective that I knew wasn’t going to sit well with everyone in the room. I could feel the tension building before I even unmuted myself on Zoom. And while I knew I had to speak up, I also knew I needed to stay centered. So, I took a deep breath, told myself, "I am safe, I belong in this space," and grounded myself in the present moment. That breath saved me from spiraling into anxiety and helped me communicate with confidence.

This practice has carried me through difficult conversations, heated debates, and moments when I felt the spotlight was on me—even when it wasn’t. The more I practiced mindful pauses, the more I realized that these moments of silence, of presence, gave me the clarity to lead with intention.

Actionable Mindfulness Practices

Now that you know how mindfulness has transformed my life, here are a few practical ways you can incorporate it into your daily routine:

1. Start Small with Mindful Breathing
It’s easy to take breathing for granted until it’s all you can think about, right? I remember how deeply George Floyd’s words, “I can’t breathe,” shook me to my core. Breathing is a gift—a powerful tool we can use in moments of stress. Before meetings, tough conversations, or stressful tasks, take a deep breath. Inhale for four seconds, hold, and exhale for four. It’s simple, but it resets the mind and body.

2. Incorporate Intentional Pauses During Meetings
Have you ever waited in silence for 8 seconds? Feels like an eternity, doesn’t it? But in the coaching world, it’s called the "wait for 8" rule. Pausing for just a few seconds before responding in meetings can give you clarity and prevent knee-jerk reactions. It’s a small action that leads to more thoughtful, grounded communication.

3. Ground Yourself in Physical Sensations
Whether it’s feeling the chair under you, the warmth of your tea, or the brush of your fingertips on your keyboard, focusing on physical sensations can bring you back to the present. When stress mounts, grounding yourself this way helps you stay centered and avoid spiraling into what-ifs.

4. Build Mindful Check-ins Before and After Meetings
Take a moment to check in with yourself before entering a meeting. How do you feel? What’s your energy level? Then, after the meeting, reflect on how it went. What worked? What didn’t? This simple practice builds self-awareness and emotional resilience over time.

5. Practice Gratitude
Mindfulness isn’t just about managing stress—it’s also about appreciating the beauty of the present. At the end of each day, reflect on what you’re grateful for. Whether it’s a conversation that went well or simply showing up for yourself, gratitude keeps you focused on the positive.

Brown Heart Mindful Moment

Let’s take a mindful moment together right now.

Take a deep breath in… hold it for a moment… and slowly exhale. Let go of any distractions, and simply focus on the breath entering and leaving your body. Notice how you feel in this moment—allowing yourself to be fully present, here and now.

Feel that? That’s the power of mindfulness.

Closing Thoughts

Today, we’ve explored how mindfulness can transform not only your day but also how you show up as a leader. By taking small, intentional moments to pause, breathe, and ground yourself, you can navigate life’s challenges with more clarity, compassion, and intention.

Remember, mindfulness isn’t about being perfect; it’s about being present. And when you lead with presence, you create space for growth, connection, and meaningful change.

If this resonated with you, share this post with a friend, subscribe to the Brown Heart Musings, or leave a comment below! I’d love to hear how you’re bringing mindfulness into your life.

With love and so much Brown Heart,
Samantha