The Unexpected Power of Surrender: A Pause Studio Story
When we opened Pause Studio in January 2020, we were full of optimism. We signed a seven-year lease, personally guaranteeing it,...
top of page
Pause Blog
Awakening to Life's Everyday Miracles
There I was, sitting in an auto repair shop, surrounded by the mundane sounds of mechanics at work and the faint smell of motor oil...
Mindfulness Is Not Self-Improvement
In my years of teaching MBSR, there's a sentiment I've encountered so often that it's become almost predictable...
The Fire Within: Understanding and Harnessing Anger
Anger, at its core, is information. It signals when boundaries are crossed, needs are unmet, or values are threatened...
What is Mindfulness-Based Stress Reduction (MBSR)?
In a world that often feels overwhelming, many of us struggle with stress, chronic pain, or a deep longing for emotional balance...
Mindfulness 101
Do you want to be... More present in your life? Less reactive, flexible, calmer? Able to navigate challenges with greater ease? More...
Meet the Newest Pause Team Members!
Dear Pause Community, We are absolutely thrilled to introduce you to the newest members of the Pause Team! Meet Maggie , our Community...
This is Not a Pipe: Discovering New Possibilities Through Mindfulness
During my senior year of high school, my English teacher Mr. Ault did something unexpected...
MUGLY MISHAP: Adventures in Mindfulness
Alright, friends, buckle up for a wild ride of mindfulness in action! When a mug slipped from my hands and left me with a nasty cut, I...
A Small HOOK🪝
You never know when a hook will snag you. You can be strolling in paradise, completely enjoying the moment, and then… YANK! You suddenly...
UNHOOKING: From Reactivity to Freedom
The other night, I found myself in one of those moments that just felt… perfect. It was baby Mia’s bedtime.
Farewell!
Greetings Pause Members, Mary Oliver (my gateway poet) said, “Who can open the door who does not reach for the latch?” This month, we are...
Transforming Suffering: The Wisdom of the Two Arrows
Shit happens.
But how we respond to the shit is where the true story of our resilience begins.
Sitting With Discomfort
Being human is hard. It's really f*cking hard. Life is full of aches, pains, anxieties, regrets, disappointments, sicknesses, and...
Mind the Gap
"Most of the emotion that disturbs your mind has incorrect perception as its basis – there is a gap between perception and reality." ~...
Nourished by the Neutral 😌
What does it mean to look for happiness within? It involves understanding how we sabotage our happiness and finding proactive ways to...
Beware Your Negativity Bias! 🧠⚠️
Our brains are velcro for the bad and teflon for the good. ~ Dr. Rick Hanson, Psychologist If there were such a thing as an operating...
The Goldilocks Approach to Happiness
In the classic tale of Goldilocks and the Three Bears, a young girl wanders into the forest and stumbles upon a cottage. She enters and...
On Happiness
Happy New Year! I love the opportunity to begin again, whether it be in the midst of my meditation practice or at the start of a fresh...
Creating Boundaries
During the month of November, we are exploring the theme of Boundaries. This is a challenging topic for me and one that I am...
May You Feel Peace In Your Heart
Picture above is a rock that I painted for my mom's birthday last month. It's to put in her garden or on her front porch...
Prism of Experience 💎
We've been thinking a lot about how our experiences are never really just one thing, but more like a prism...
Breaking Free From Emotional Reactivity
In our fast-paced and demanding world, it is essential to develop resilience and response flexibility to navigate the challenges we face....
The Practice of Forgiveness
A little over a year ago, my marriage fell apart. There were many years of unraveling trust and connection within a 21-year container...
The quickest way to lose your top talent.
I know first hand just how destructive a toxic boss can be. It’s soul-crushing. Powerful enough to crush your dreams. Many years ago...
Solutions don't come from pushing, they come from pausing.
It's crazy how easily we forget this simple truth: more often than not, creative solutions come from pausing. Our instinct is to push...
Pauses for Peak Performance
In this age of overload, with an endless waterfall of to-do's and anxiety-producing information, your Survival Brain will continually...
Perception and EQ: Seeing the Full Picture
In many of our training sessions, we explore the power of perception. Take a look at the picture below – how many black dots do you count?
Oww Brain vs Wow Brain
We all know the feeling of Oww brain. It's not fun, and it compromises our productivity and happiness.
Curiosity expands, judgment contracts.
Try this: Clench your fist tightly for a few seconds. Notice the feeling of CONTRACTION...
Mind the Gap: Perception vs Reality
I signed onto Zoom and immediately felt my anxiety swell. The majority of people looked...
Rituals: Infuse Your Daily Life With Meaning
Rituals create intimacy with everyday life. When we connect to ourselves and our actions with intention and attention through our senses...
Love is not a noun, it is a verb.
Dear Community, Today is our 4th wedding anniversary. We got married on a small ranch in Helena, Montana on September 2, 2018 and each...
Active Acceptance
There is a lot about my life right now that I do not recognize, and if I were to be completely vulnerable, I would admit that I am...
Opening the Door to Equanimity
Between every action and reaction is an interaction. Sometimes that interaction is with another – a loved one, a stranger or a pet.
The Fullness of Joy
The above photo is a pair of cornhole boards that I made for my mom's 65th birthday last July. I love art...
Mindful Eating: Intimacy, Connection and Nourishment
Eating is so basic to the human experience. It is something we need to do everyday.
Simplicity and Clarity in the New Year
If we take cues from nature, the guidance is clear. Winter is a time to go inside and simplify.
On Being Present
There’s an old story about asking yourself how to get to the next town and, after mulling a bit, you decide, “You know...
Uplifting the Heart
Gratitude is a way of moving through the world. It is a way of saying yes, to the full spectrum of life experience, with an open heart.
World Kindness Day
Dear Pause Community,
We wanted to share one of our favorite poems about kindness with you today, on World Kindness Day. Thanks for being
Awakening to Life's Everyday Miracles
There I was, sitting in an auto repair shop, surrounded by the mundane sounds of mechanics at work and the faint smell of motor oil...
Mindfulness Is Not Self-Improvement
In my years of teaching MBSR, there's a sentiment I've encountered so often that it's become almost predictable...
The Fire Within: Understanding and Harnessing Anger
Anger, at its core, is information. It signals when boundaries are crossed, needs are unmet, or values are threatened...
This is Not a Pipe: Discovering New Possibilities Through Mindfulness
During my senior year of high school, my English teacher Mr. Ault did something unexpected...
MUGLY MISHAP: Adventures in Mindfulness
Alright, friends, buckle up for a wild ride of mindfulness in action! When a mug slipped from my hands and left me with a nasty cut, I...
A Small HOOK🪝
You never know when a hook will snag you. You can be strolling in paradise, completely enjoying the moment, and then… YANK! You suddenly...
UNHOOKING: From Reactivity to Freedom
The other night, I found myself in one of those moments that just felt… perfect. It was baby Mia’s bedtime.
Transforming Suffering: The Wisdom of the Two Arrows
Shit happens.
But how we respond to the shit is where the true story of our resilience begins.
Sitting With Discomfort
Being human is hard. It's really f*cking hard. Life is full of aches, pains, anxieties, regrets, disappointments, sicknesses, and...
Mind the Gap
"Most of the emotion that disturbs your mind has incorrect perception as its basis – there is a gap between perception and reality." ~...
Nourished by the Neutral 😌
What does it mean to look for happiness within? It involves understanding how we sabotage our happiness and finding proactive ways to...
Beware Your Negativity Bias! 🧠⚠️
Our brains are velcro for the bad and teflon for the good. ~ Dr. Rick Hanson, Psychologist If there were such a thing as an operating...
The Goldilocks Approach to Happiness
In the classic tale of Goldilocks and the Three Bears, a young girl wanders into the forest and stumbles upon a cottage. She enters and...
bottom of page