In our hyper-stimulated world, we're often bombarded with triggers that knock us off balance. A harsh email from a colleague, an unexpected encounter with an ex-partner, or simply the relentless pace of daily demands can send us spiraling into reactive patterns of anger, anxiety, or overwhelm. While formal meditation practice offers profound benefits, what do we do when we need immediate relief but don't have 20 minutes to sit quietly?

Enter the mindful pause—a powerful micro-practice that brings the wisdom of

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