Slow down. Notice what’s true. Choose one small shift you can sustain.
“You are exactly where you need to be.”
Prefer handwriting? Download the printable Pause Card and keep it nearby for quick check-ins.
Fill this out digitally. You’ll get a gentle, guided flow — then pick one small shift to try.
A 60-second reset to return to yourself.
Plant your feet. Soften your jaw and shoulders. Feel the surface beneath you.
Inhale through your nose for 4. Exhale through your mouth for 6. Repeat three rounds.
What do you feel right now—without fixing it? Let your breath name it and soften it.
Pick one word to embody today—calm, clear, rooted, or open. Carry it into your next moment.
Elevated Movements
elevatedmovements.com/pause-tools