Permission to Slow Down
When life speeds up and we’re caught up in a whirlwind of striving, it can be hard to slow down. The momentum of our lives is such that even when we could pause, our minds and bodies tend to be racing ahead to the next task. We’re so habituated to high levels of stimulation and goal-oriented activity that the mere suggestion of slowing down may elicit anxiety.
But even in the midst of a busy day, it is possible to slow down, even if just by 5%.
Weaving a Pause into Transitions
One way to practice slowing down by 5% is to practice an intentional pause between activities. Instead of racing to the next task, appointment, project, or meeting:
Briefly pause for a few breaths.
Check in with your senses.
Is there a pleasant scent?
An object that catches your eye?
A sound that you were not aware of a few moments ago?
Gently note what’s present and then continue to the next thing.
Slow Your Pace
When you catch yourself physically moving too fast, charging down a crowded aisle at the grocery store or racing from one patient or customer to the next, intentionally slow yourself to a reasonable walking pace. With each step, feel the soles of your feet making contact with the ground. You will still get to your destination on time and will be more present and regulated when you arrive.
Cue Brief Check-ins with a Mindfulness Bell
A mindfulness bell can be any sound or visual cue in your environment—the sound of a passing train, light falling on your desk from a window, a distant dog barking. Each time you see or hear the cue, pause to check in with yourself. Connect with your breath, notice any tension in your body and breathe into it, let your shoulders relax, then come back to your task with greater focus.
Look for opportunities to slow down by any increment that feels within reach. Even 3% creates an internal shift, reminding us to return to presence and connect with our experience.
We get so little rest, and mindfulness is a way of deeply resting, even a moment here and a moment there is replenishing.