A 3-Minute Mindfulness Pause to Soothe Sadness

Whenever you're feeling sad or down, take a moment to pause and reconnect with yourself. Find a quiet place where you can sit comfortably without disturbance. If it feels right, allow your eyes to close softly. Begin by taking a slow, deep breath in through your nose, feeling your chest and belly expand. Then exhale fully through your mouth, releasing any tension or heaviness.

Now, let your breath return to its natural rhythm. Notice the gentle rise and fall of your belly with each inhalation and exhalation. If your mind starts to wander, gently guide it back to the sensations of breathing. There's no need to judge or analyze your thoughts; simply acknowledge them and let them pass, like clouds drifting across the sky.

As you continue to breathe, bring your awareness to any emotions that may be present. Are there sensations of sadness, heaviness, or tightness in your body? See if you can meet these feelings with a sense of openness and curiosity. Offer them a space to be held with kindness and compassion, without trying to change or fix them.

Remember, it's okay to feel sad sometimes. These emotions are a natural part of the human experience. By creating space to acknowledge and accept them, you can cultivate a greater sense of peace and resilience.

Take one final deep breath, filling your lungs completely. Then exhale slowly, letting go of any remaining tension. When you feel ready, gently open your eyes and bring your awareness back to your surroundings.

Know that you can return to this practice whenever you need a moment of self-care and compassion. With time and patience, you'll develop a greater capacity to be with all of your emotions, both the joyful and the difficult ones.