Helping leaders emerge

Blog - April 2019

The Interrupter: Take the One–Minute Pause!

                    Between stimulus and response there is a space.
                    In that space is our power to choose our response.
                    In our response lies our growth and our freedom.

                                                                         – Victor Frankl

A leader recently shared with me the value of taking a one–minute pause before he spoke at board meetings so he could be more present, take a few deep calming breaths, create some space for himself, and respond in a more thoughtful, deliberate way. A Wharton student shared with me that she used the technique of taking a pause, focusing on her breath, and getting grounded in her body by feeling her fingertips to help her feel more calm during emotionally charged conversations.

Tara Brach, meditation psychologist and meditation teacher, speaks about how most things are really out of our control – even our thoughts, body sensations, and emotions – but because our mind is trainable, we can take control of how we respond to certain situations. She mentioned something called “the interrupter,” a mindful moment where we take a pause and respond to the situation at hand in an intentional way versus being stuck in autopilot or acting out based on our old patterns.

Tips around the one–minute interrupter!

  • Take a few deep breaths, with more focus on the exhale. This will help stop your fight/flight response, activate your parasympathetic (the rest and digest) system, regulate your emotions, and cultivate a sense of calm and well-being.

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