You are powerful in this present moment

However busy your day is, you can still access short moments of calm that allow you to cut through the chaotic momentum of your day.

A powerful pause allows you to experience calm. And this empowers you when you are feeling out of control with your own thoughts or surrounding events.

It’s easy to take a present moment pause, to be aware of a moment in time, but the remembering to do it isn’t so easy!

Sharon Salzberg suggests you create mini traditions for yourself throughout the day. These form a frequency when you repeat them, so they become new habits, the kind of habits you want!

In any given moment you can make the choice how you will behave – now that’s powerful!

7 Powerful Tips

  1. The Bathroom Walk

Each time you walk to the bathroom, bring your awareness to your walking, being present with your body, noticing your posture and slowing down your pace if you are rushing. You are powerful in this moment

2. Ring! Ring!

Let the phone ring 3 times before answering so that you can become aware of your breath before you speak.

3. Slow Mail

Once you have typed your email, pause, take 3 deep mindful breaths, before pressing ‘send’. In that time you might decide it wasn’t worded correctly or that you’ve forgotten something important.

4. Work Meetings

At the start of any meeting – whether it’s with one other person or a whole room of people:

  1. Pause
  2. Rest your attention on your breath
  3. Set an intention for yourself and quietly think something like –
  • ‘I am strong and filled with courage’
  • or ‘I am calm and at ease’
  • Create a phrase that you wish to embody for this meeting You are powerful in this present moment

5. Talk Talk

When you are in conversation – pause before you respond.

Remember that during this exchange when you listen fully you will be learning more than when you are talking (where you are expressing what you already know!)

6. Agree to disagree?

When someone expresses an opinion which is very different from your own, become aware of your own reaction. Pause, and remember all expressions of opinion are, as Eckhart Tolle describes them, ‘abstractions in the mind’.

Don’t get caught up in a reactionary response! (Not always possible, is it?) Be aware that you have a choice in your response, you may remember to do this next time it happens.

7. On the Road

When you get in to your car, here is a short reminder from Thich Nhat Hanh to say to yourself before you head off:

Before starting the car,

I know where I am going.

The car and I are one.

If the car goes fast,

I go fast.

There’s nothing like driving a car to reveal to you what emotions you’re carrying with you; notice how easily you rise to anger or distraction! Be curious and stay present.

Create your own present moments of power

You can create your own present moments of power – in addition to the above ideas. Notice the things you do regularly in your day, and include powerful pauses of awareness with your body and your breathing.

Your power resides in your ability to stop automatic thinking and automatic behaviours.

Those calm, deep breaths you give yourself, help your brain to reduce the body’s stress response, and maintain a steady and rested manner.

From this balanced, calm place, you are better positioned to be alert, positive and powerful.

It’s your choice! You are powerful!


Mindfulness and MeditationYvette Jane – Mindfulness & Meditation Guide

Learn to meditate with Place of Serenity



The Power of Now by Eckhart Tolle

Real Happiness by Sharon Salzberg

Peace is Every Step and The Miracle of Mindfulness by Thich Nhat Hanh



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