The Pause Method 12-Week Summer Course Begins July 14! Join us 👉
The Pause Method Program
®
Transform your life through resilience training
Unlock your full potential and find greater balance, creativity, and connection.
Course Schedule
Space is limited so we recommend registering early!
Online Spring Program
Sundays from 10am-12pm PT
Live Online via Zoom
Format
The program runs for 12 weeks. You'll meet every other week as a class and then engage in ongoing Growthwork practices throughout the rest of the week (<5 mins/day).
Schedule
Live classes are every other Sunday from 10am-12pm Pacific Time
Class 1: March 9
Class 2: March 23
Class 3: April 6
Class 4: April 20
Class 5: May 4
Class 6: May 18
On-Demand Recordings
You are strongly encouraged to join the live classes. If you have to miss, all classes will be recorded and a link will be sent out within 24 hours.
Our Spring course is sold out!
Registration is closed.
Sliding Scale Tuition
$350 – $695
We offer a “Pay what you can" model. Please pay more, if you can, to help support those less able to pay.
Get Reimbursed by Your Employer
Many organizations will reimburse tuition for professional development, stress reduction, or resiliency training.
Click here to download a proposal template that you can share with your employer.
Scholarships
If you are experiencing financial hardship at this time and need support, we have scholarship opportunities and payment plans available.
Connect with an Instructor
If you have questions or want to connect about whether TPM is the right program for you, you're welcome to schedule a complimentary 1:1 discovery call with Ryan or Rena.
What is The Pause Method®?
TPM is a cutting-edge resilience training program designed to help you:
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Cultivate calm and composure in stressful situations
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Gain clarity and navigate emotions skillfully
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Boost creativity and innovative thinking
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Enhance your relationships and communication skills
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Consistently and wholeheartedly bring mindfulness into our everyday work and life
Program Highlights
Expert-led sessions on core intelligences
Dive deep into Somatic, Emotional, Reflective, and Relational intelligences. Our seasoned instructors guide you through each domain, helping you develop a comprehensive understanding of your mental landscape and how to navigate it effectively.
Structured program for lasting change:
Our carefully designed curriculum ensures steady progress and deep integration of skills. With a balanced mix of theory, practice, and reflection, you'll develop habits that stick long after the program ends. Each session builds upon the last, creating a comprehensive learning experience.
Daily practical tools and exercises
Learn and apply Wise Brain Reps, our signature mental fitness technique. These daily practices are designed to strengthen your resilience, improve focus, and enhance emotional regulation. You'll receive a toolkit of strategies to implement immediately in your personal and professional life.
Supportive community of like-minded individuals
Join a cohort of motivated peers on the same journey. Share experiences, offer support, and learn from others' perspectives. Our community extends beyond the program, providing ongoing motivation and accountability as you continue to grow and apply your skills.
Who Should Join TPM?
The Pause Method is perfect for:
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Professionals seeking to enhance their performance and leadership skills
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Individuals looking to reduce stress and improve work-life balance
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Anyone interested in personal growth and self-discovery
Curriculum Roadmap
PRESENCE
Gateway to Choice
Learn to shift from autopilot to conscious awareness through grounding practices
Module 1
CALM
Recovering Equilibrium
Develop your capacity to regulate your nervous system and find balance
Module 2
CLARITY
Harnessing Emotions
Build emotional intelligence and transform reactivity into wisdom
Module 3
CREATIVITY
Choosing Possibility
Cultivate a growth mindset and access innovative solutions
Module 4
CONNECTION
Fueling Relationships
Foster authentic relationships and meaningful engagement
Module 5
WISDOM
Trusting Yourself
Integrate your learning and access your innate capacity for wise working and living
Module 6
Starting Point:
Survival Brain Mode
Reactive • Stressed • Disconnected
Growth Journey:
Wise Brain Mode
Responsive • Resilient • Connected
Week 1-2
PRESENCE: The Foundation
Gateway to Choice
Learn to shift from automatic reactions to conscious choices through simple grounding practices. Develop your gateway to choice by practicing short pauses that transition you from "survival brain" to "wise brain," recalibrating your nervous system. Create choice points throughout your day using proactive pauses and wise brain reps to enhance your resilience and response flexibility.
Week 5-6
CLARITY: Emotional Intelligence
Harnessing Emotions
Enhance your capacity to regulate strong emotions, build emotional intelligence, and transform reactivity into wisdom. Practice techniques to harness your emotions effectively, prevent reactive outbursts, and activate positive states to boost your wellbeing. Learn to transform challenging emotions into valuable insights that guide wise action and improve emotional mastery.
Week 9-10
CONNECTION: Relational Intelligence
Fueling Relationships
Develop skills to quiet your inner critic, cultivate your inner ally, and turn conflict into connection. Learn to boost confidence in social situations, connect authentically with others, and foster belonging and trust in your communities. Practice transforming conflict into opportunity and overcoming "us vs. them" bias to build stronger, more meaningful relationships.
Week 3-4
CALM: Somatic Intelligence
Recovering Equilibrium
Develop your ability to maintain a steady baseline of calm and quickly recover your equilibrium in stressful situations. Learn techniques to regulate the stress response, tame daily anxiety, and respond calmly to challenging environments and difficult people. Practice widening your window of tolerance and overcoming automatic stress reactivity to build greater resilience.
Week 7-8
CREATIVITY: Reflective Intelligence
Choosing Possibility
Learn to release self-limiting thoughts and beliefs to access your natural creativity and innovative potential. Practice choosing possibility over limitation, finding fresh perspectives when problem-solving, and transforming obstacles into opportunities. Develop skills for innovation that help you discover new solutions while moving beyond rumination into creative action.
Week 11-12
WISDOM: Natural Intelligence
Trusting Yourself
Learn to access and trust your innate capacity for wise living and working through integration of all program elements. Build confidence in your ability to respond skillfully to life's challenges while staying grounded in your authentic truth. Practice bringing presence, calm, clarity, creativity and connection together to navigate life's complexities with wisdom.
What People Are Saying About TPM
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.
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.
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.
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.
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.
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.
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.
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.
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.
