When was the last time you stopped and drank your coffee, slowly? When was the last time you paused and allowed yourself to be fully present? Or have you ever paused before drinking your coffee, holding the cup to feel the warmth, smelling the beans, and then taking a sip, enJOYYing the moment?

We are running so fast through our lives, we never take time to pause and really enJOYY small moments or stop and just be grateful for what we have in life. We get caught up with so many things such as; meetings, calls, parenting, work, helping others,…etc. Today, I’m going to challenge you, to stop and give yourself some time to pause and enJOYY the moment… Before jumping into work or even looking at your phone, spend some time with YOU.

Let’s first take a look at how the whole experience works:

• How this is going to help you?

You might be thinking, “I need to run into the work, I only have 10 minutes to finish (something important). If I can have 10 extra minutes, I prefer to talk to my friends & family or check my social media, but you want me to stop?!”

YES! Trust me, when you do this, when you give yourself 10 minutes where you can just be with YOU and do nothing but feel what’s around you, it will give you the most effective time spent in your day. You’re going to find yourself being calmer, happier, and more productive in what you do. Your energy level will change in a more positive way… and you’ll discover more about yourself. Plus you will be healthier because you are decreasing your stress level.

• So, how this works and where do you need to start?

First of all, find what your most loved drink, coffee for me. Then, I want you to hold that cup, find a quiet place. A place where you can focus on YOU and not be distracted with people or too much sounds. Most importantly phones, laptops, any electronic thing off and away from your quiet place. This is HUGE! You need to be willing to invest in yourself or the rest of this practice won’t be helpful and you will be wasting time. With that being said, the place can be a patio, a room, an office garden, or an office break room… You can find the best place that works for you. Once you know where you’ll be and what you’re going to drink, we are halfway there once the environment is set, and our cup is poured to help us be in the moment.

The second part, before jumping into anything on your to-do list for today.

I want you to hold your cup, become fully present in the moment, if your drink has a scent, bring the cup close, take a deep breath in to prepare and then slowly take a small sip. Take a deep breath, close your eyes for a few breaths and feel your entire body, do a mental body scan, notice the energy flowing through your body. Stay there as long as you want, and then slowly, gently open your eyes and look around. Did the color change? Did things get a little bit brighter? Pause, what do you hear, what things do you see and then bring the attention to the body. Take another deep breath in, hold, let it go… Think of the word gratitude, think about what you are grateful for in your life. What are the things you have right now and really appreciate (family, friends, good health, good finances)? You may be having a hard time, but still think about what you have overcome and how you can embrace that gratitude from that and shift things to a more positive energy source. If you want, you can write them down and read them out loud later.

Do this first thing in the morning or after a long day, whenever you feel yourself getting away from the present, or going too fast when you realize you need to be in the moment with yourself… take 10 minutes.

Challenge yourself to do something for you and if you have any questions, you can always reach out to Joyy! Marketing and Coaching. We help you to get calmer, make better decisions, re-focused, and we coach you to be more present, more productive in your day to day life.

If you want, we offer 30 mins. complimentary consultation where we can help you to find what works best for you in order to learn how to pause during the day.

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