5 simple ways to pause when life is racing at 100 miles an hour
Slow down and notice: the best antidote for racing time
It seems like March has been a pretty hectic month for most people I know.
Maybe it’s the change of season, the pending end of financial year in the UK, or realising that the first quarter of 2025 has slipped through our fingers with New Year’s resolutions long cast aside.
Whatever the cause, it’s easy to feel like a whole day/week/month has passed in the blink of an eye, without you even noticing.
Hi, I’m Holly - certified coach, Breathworks mindfulness facilitator and author of Zestful Zen. My mission is helping you to lead a more mindful, meaningful life, full of zest and energy, complemented by a calm, zen mind. Join the supportive Zestful Zen community today. 💖✨ 1
An antidote for time flying by
Maybe you’re tempted to pick up the pace even more to try and counter this sensation of time whizzing by.
If you can squeeze a couple more things into your spare seconds, that’ll help, right?
Rather than doing that, I invite you to slow down, pause, and notice.
Give yourself the gift of focusing on the present, even if just for a moment.
Below, I’ll explain 5 simple mindfulness practices that take only a few minutes.
I’ve included audio tracks for the first two in case you’d like to close your eyes and use these as guided meditations.
Notice your breath
If you can pause and sit down somewhere comfortably, close your eyes to help you tune into your breath.
Just observe your breathing for a few minutes, as it is, no need to change it.
Where do you feel movement? Is there a rise and fall? Do you feel your body expanding and subsiding with the inhale and exhale?
Are you breathing through your nose or mouth? What sensations do you feel as the air enters and exits your body? Is the air warm or cold?
Tune into the rhythm of your breath. Is your breathing fast or slow? Are your breaths deep or shallow? Does the rhythm change as you focus on your breath?
Notice the inhale and exhale, just as they are.
Gradually expand your attention to your whole body. Bring some gentle movements to your hands and feet.
When you feel ready, gently open your eyes. Take a stretch if you like, maybe jiggle your body a little to reawaken it.
How did it feel to focus on the sensations of breathing? What did you notice? Was anything surprising?
Notice your body
If it’s comfortable for you to do so, stand with your feet hip width apart and with your arms relaxed at your sides. Alternatively, sit with your feet grounded.
If it feels safe and comfortable for you to do so, close your eyes.
Feel the connection between your feet and the ground beneath you.
Let your shoulders sink down and feel the weight of gravity holding your body.
Just observe your body, as it is, for a few minutes.
What do you notice?
How does your body feel?
Is there any tightness? Any clenching? Any discomfort?
What is your posture like?
Do you notice any imbalances in your body?
Do you notice micro-movements as your body adjusts your posture?
Does your body want to stretch? Or move?
Can you relax into gravity?
Bring some gentle movements to your hands. Maybe sway your body a little, if that feels okay.
Expand your attention beyond your body, tuning into the sounds around you, the temperature of the air on your skin, any smells that you notice.
When you feel ready, gently open your eyes. Take a stretch if you like, maybe jiggle your body a little to reawaken it.
How did it feel to focus on your body? What did you notice? Did anything surprise you?
What did your body tell you? How will you act on what it told you?
Notice the sky
Noticing the sky is one of my favourite mindfulness practices. It’s free and accessible – just look up! It’s a great way of taking a quick break from work or pulling yourself out of doomscrolling.
Pause whatever you are doing. If you can, step outside into the fresh air. If that’s not possible, look out the window. (No walking while looking up!)
Just observe the sky, without any expectations. What do you notice?
You might not notice much at first, but gradually little details may appear as your attention hones in.
What colour is the sky? Can you notice different shades?
Is there sunshine? (Disclaimer: No staring directly at the sun!) Or moonlight?
What movement do you notice? Is there anything passing across the sky or blowing through the air? Clouds? Birds? Leaves?
Do you notice any patterns? Any textures?
Just spend a few moments taking it all in. Then gradually bring your attention to your body – perhaps moving your hands gently, taking a little stretch, a few deep breaths.
How did it feel to take a few minutes out of your day to just observe the sky? Did anything surprise you?
Notice your surroundings
Whether you’re out and about somewhere or just at home, it’s easy to ignore most of what’s around you. Especially if you’re glued to your phone.
But if you focus your attention, you might be surprised at what you notice around you, and the sense of alertness it brings.
There are many different ways you can focus on your surroundings.
You could pause and simply take it all in. Sit comfortably, and observe what is around you, what draws your attention moment by moment.
Alternatively, you could work your way through the senses. What do you see? What do you hear? What do you smell? What can you touch? Is the space around you hot or cold? Can you feel a breeze?
You could also choose things to consciously focus on, for example, noticing colours, shapes, textures or words around you.
This can be a great practice for bringing fresh eyes to your home environment, where you’re probably on automatic pilot and take your surroundings for granted.
You can even bring alert attention to your surroundings while you’re walking, if you can do so safely – but be careful in traffic and no tripping!
How did it feel to focus on your surroundings? Did you view your environment differently than usual? Were there any surprises?
Notice small details
As you get used to paying more attention, you’ll probably realise you are picking out little details around you that would have escaped your notice before.
You can also train your mind to find these details by consciously looking for them.
Study some plants or flowers in your home or outside – home in on the textures, small variations in colours, any little lumps and bumps.
Are there small hairs? Are the edges smooth or jagged? Are there any patterns?
You can try this exercise on any object – a stone, a piece of fruit, some fabric, your own hand... Just take your time and see what little things jump out at you.
Did you spot any interesting details that would normally elude you? How did it feel to observe something so closely? Did you see anything unexpected?
Slow down, pause, and notice
Personally, I find it really beneficial to pause and just notice. Especially focusing on my breathing and my body.
It brings me back to myself, in this moment, and helps me identify any tensions I might have been unaware of.
For example, when I stood still a couple of days ago, I realised I was clenching my butt cheeks really tightly. I felt such relief when I let the muscles relax.
I hope you find these practices a helpful release when life feels frantic.
Pause and take a five minute time-out to give them a go!
Questions for self-reflection or journalling ✍️
What holds you back from pausing and noticing?
How did it feel to try these practices?
Which practices resonated the most? Why?
Did you encounter any resistance or discomfort?
Now take action 🎯
Take baby steps. Set aside five minutes today to try one practice.
If 5 minutes feels too much, start with 2 and build up gradually over time.
Notice how you feel, before, during, and after the practice.
When you feel comfortable with one practice, try another.
Try the practices at different times, or in different circumstances. What changes?
Reflect on which practices resonate most for you.
Embed your favourite practice into your daily routine. You only need 5 minutes!
Practice with kindness and compassion towards yourself.
Share your perspective ✨
I’d love to hear your reflections on slowing down to notice things. How does it feel to consciously focus your attention? Which practices resonate most with you? Let’s have a conversation in the comments or subscriber chat. 💬
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