THE PAUSE METHOD® COURSE
Make space for
your wise brain.
The Pause Method® course will teach you how to interrupt autopilot, feel less overwhelmed, meet pressure with more choices, and be more present for the people and moments that matter most.
16 Weeks
Live, guided learning in community
Online
Learn with us, wherever life finds you
Micro-Practices
Powerful, micro-pause practices that you fold right into your routine
COURSE FORMAT
How the course works.
8 WEEKS
Live classes every other week
Meet every other week for 16 weeks, 2 hours per class, with a teacher and your cohort.
DAILY PAUSE PRACTICES
Start with a few seconds
A few seconds to a few minutes each day, you'll learn to bring pauses into everything you do – small moments, many times.
PAUSE METHOD® TOOLKIT
Practices & resources at your fingertips
Your Pause Method® Toolkit offers a wealth of practices, guides, recordings, and a Wise Brain Gym to support your learning and growth.
Guided practice, teaching, and group discussion support you as you learn.
TUITION
Choose the tuition that fits your circumstances.
All sliding-scale levels include the complete eight-week course.
COMMUNITY
$450
For limited financial flexibility
SUSTAINER
$650
Covers the cost of the program
Scholarships and payment plans are available. Full refunds are available before the first class.
SUPPORTER
$850
Helps expand access for others
EMPLOYER-SUPPORTED
Get Reimbursed
by Your Employer
Your employer may cover tuition through a professional development or wellbeing benefit. Use our proposal template to request a reimbursement.
WELCOME TO THE PAUSE METHOD®
You want to be present.
Life keeps pulling you away.
Work. Family. The next thing that needs you. You may know mindfulness helps, yet finding even ten minutes to meditate can feel out of reach. The Pause Method offers another way to begin: brief pauses woven into your day, a few seconds to a few minutes at a time.
Build self-awareness.
Notice what is happening in your body, emotions, and thoughts. Recognize when you are running on autopilot—and when something good is asking for your attention.
Find room to respond.
Practice supporting nervous system regulation. Learn to recognize Survival Brain patterns and access Wise Brain capacities for a more thoughtful response.
Notice and savor the good.
A laugh with your child. A quiet cup of coffee. The satisfaction of meaningful work. Practice noticing, savoring, and making space for the moments you want more of.
“This program has changed my life. I am typically very anxious, disconnected, forget to put myself first, operate on auto-pilot, and am constantly in strife. This program has changed all of this for the better.”
PAUSE METHOD PROGRAM PARTICIPANT
WHAT PAUSING MAKES POSSIBLE
Less overwhelm.
More steadiness. More joy.
Pausing can help you meet what is difficult and become more available to what is good. Build four capacities that support resilience, wellbeing, and flourishing.
Somatic
Calm
Support nervous system regulation. Find more steadiness under stress and more ease in quieter moments.
Emotional
Clarity
Understand what you feel and need. Respond with intention, and notice what brings you alive.
Reflective
Creativity
Step back from familiar thinking. Make room for fresh ideas, possibility, and meaningful work.
Relational
Connection
Be more present with the people you love. Let care, appreciation, and shared joy sink in.
A COURSE FOR REAL LIFE
Does this sound like you?
You are a caring, capable person balancing work, family, relationships, and a lot of responsibility. You want to feel more present for the life you work so hard to build.
A sharp reply at home. A rushed decision at work. You want more space to respond in a way that reflects who you are.
You are there for dinner, a conversation, a small celebration—but your mind is already on the next thing. You want to actually be there.
You have tried mindfulness, or know it could help. You want support making it part of real life, without another thing to get right.
Your calendar is full. Your attention is scattered. Even when you stop working, it can be hard to feel off duty.
Stretched thin
Reacting on autopilot
Missing the good
Ready for a way in
COURSE CURRICULUM
What you will practice.
How it helps in daily life.
Six capacities to explore across the course, with space to practice in everyday life. Learn to work with difficulty, reduce reactivity, and nurture the conditions for more joy and wellbeing.
Presence
Notice the life you are in
Build self-awareness through brief Wise Brain Reps. Notice your body, thoughts, and emotions. Practice shifting from autopilot into presence, whether the moment is hard, ordinary, or good.
Calm
Find steadiness and ease
Understand stress and work skillfully with your nervous system.
Clarity
Understand what is happening within
Name emotions, unhook from reactivity, and bring compassion to difficulty.
Creativity
Make space for possibility
Recognize habitual thinking and practice flexible perspective.
Connection
Be here for what matters
Strengthen empathy, kindness, and skill in relationship.
Wisdom
Live with more intention
Integrate the method and learn to trust a deeper form of knowing.
PARTICIPANT OUTCOMES
Real Results from Real People
Spring 2025 cohort · 30 participants
Ratings collected at program start and completion.
Stress Relief
Before
59%
After
88%
Mindful awareness
Before
66%
After
93%
Emotional Intelligence
Before
73%
After
91%
Resiliency
Before
57%
After
94%
Average ratings shown on a percentage scale, as published in the original graphs. These scores are
distinct from the participant-feedback percentages below.
What Participants Reported
100%
Agreed the program supported their overall wellbeing
98%
Reported knowing how to manage their stress more skillfully
100%
Agreed the program was a good use of their time
100%
Reported feeling more resilient after the course
TESTIMONIALS
In our graduates’ own words.
1 of 9
Joining TPM was a game-changer for me. Ryan creates such a warm, welcoming space and I really learned so much. I walked away with concrete tools that I've been able to integrate into my daily life, and I feel such a shift in how I show up for myself. I learned to identify and be curious about what I'm feeling, rather than immediate resistance. I've cultivated such a deeper level of self compassion through this method of intentional pausing. I'd highly recommend this course and I'd take it again!
ALLIE L. · PAUSE METHOD GRADUATE
This was an excellent crash course into mindfulness, weaving together concepts and skills that had a real impact on the way I feel and exist in the world.
JOSH S. · PAUSE METHOD GRADUATE
Ryan’s MBSR course laid the foundation for my mindfulness practice six years ago, and TPM was like building a house on that foundation. The course taught me in a practical way how to remain grounded, hopeful, grateful, and connected to my values in my everyday life.
GREG B. · PAUSE METHOD GRADUATE
I loved the TPM classes. The presentations were outstanding—interesting, loaded with useful information, and delivered with the same sincerity that I so admired about MBSR. While the MBSR course taught me to meditate (I could never sit still for long), TPM showed me how to bring mindfulness and intention into all aspects of my life. I used to be convinced that I had a fixed-mindset personality. But TPM gave me the tools I needed to develop a growth mindset. I can now genuinely reframe challenges as opportunities. I highly recommend this course.
ERIKA K. · PAUSE METHOD GRADUATE
TPM class was a perfect “next step” for me after taking MBSR. I have an even better toolbox now for “minding my mind.” Even though life continues to present challenges, I feel much more agency in how I might /not respond -I am far less likely to simply react. The two weeks between classes provided time to really think about the information Ryan presented. The time between classes allowed for me to ask myself deeper questions and feel the challenge of this process! Extremely powerful and helpful class!
DANA B. · PAUSE METHOD GRADUATE
If you've established a meditation practice or are a recent graduate of the MBSR program, The Pause Method course will help you integrate what you have learned into your daily life at a deeper level. You will get all of the tools you need to transform your practice from a "task on your to do list" to a vital part of how you move through your day.
DAN L. · PAUSE METHOD GRADUATE
The MBSR class offered a deep dive into who I am and how I operate. I became aware of my habits and actions and thoughts and emotions. With that I made some major life changes. I’d highly recommend that anyone that took the effort to complete MBSR would find the TPM class valuable. I felt that TPM took the next step in incorporating the gems I learned in MBSR and cement them into my daily life. My body has come to expect repetitive pausing throughout the daily pauses, starting the day with an intention, core values and gratitude,. My body has learned to pause regularly and the benefit is curiosity and creativity.
SHARON C. · PAUSE METHOD GRADUATE
Being a Mindfulness Based Stress Reduction (MBSR) graduate through Pause Meditation and Ryan's lessons gave me a foundational awareness of the power of pausing. The Pause Method (TPM) course elevated that providing a spectrum of ways to pause and tune in to ancient wisdom and body wisdom. As someone who enjoys speed, the balance of learning these techniques has transformed me to moderate my daily tempo and enjoy life and community in deeper, sustainable ways.
ALETHEA S. · PAUSE METHOD GRADUATE
I have a pretty consistent formal meditation practice (thanks to MBSR!), yet I still struggled to find space and calm throughout my busy day. I felt like I would stand up from my cushion each morning and be instantly whisked away by the momentum of the day, until I finally blinked and it was bed time and I was exhausted. I needed a practice to help me interrupt that momentum and create small pockets of quiet throughout the day--that didn't require me to do another formal meditation (because I knew that wasn't realistic.) The Pause Method was exactly what I was looking for. Paradoxically powerful in its simplicity and surprisingly easy to sustain, the Pause Method was truly transformative. After twelve weeks of applying these simple tools (which took only a few minutes a day), I am no longer caught up in that frantic momentum that used to consume me and instead able to move through my days with such a calmer energy. I still get everything done except now I don't feel like I'm racing against time. I'm even able to find solutions and deeper insights in my work that before I was far too rushed to see.
JESSICA B. · PAUSE METHOD GRADUATE
YOUR INSTRUCTOR
Learn with an experienced,
caring teacher.
A human-led course with clear structure, a supportive cohort, and space to bring your own experience.
Ryan Kenny
Pause co-founder, LCSW, and MBSR instructor.
AFTER THE LAST WEEK
Small moments, many times.
A different way to live.
A pause before a difficult conversation. A moment to feel the sun on your face. Returning, again and again, to what matters. Over time, these small moments completely transform how you experience your life.
“I still get everything done except now I don't feel like
I'm racing against time.”
JESSICA B. · PAUSE METHOD GRADUATE