The Quantum Pause is a meditative technique that serves as a very convenient tool for reaching a special space of neutrality and intention from which you can work on whatever you’d like internally. It is designed to reach a space of contact with your inmost self, allowing you to work through situations by their wisdom, and reinforcing their presence in the life of the individual.
A longer introduction to this process is here
At a high level this is metta mixed with box breathing mixed with mindfulness.
The purpose of this exercise is not to leave the body, have a "spiritual" experience, or even to conjure any "positive" experience when you are finished. It is not designed to create an experience of your mind or give you visualizations of another world. If you feel, sense or experience anything that is unrelated to your purpose: gently, but firmly remove it.
Some people may find that the pause after the out-breath causes a sense of panic. If you feel this happen, pause for a shorter amount of time. I have found this works best when you breathe ALL the way in (until you can't) and ALL the way out (until you can't). Play around with the process.
As used in this feature, the I AM is the feeling of being infinite and sovereign. The WE ARE is the feeling of connectedness, wholeness, equality, and integration of all other beings and life. These are optional, but I have found they help immensely.
Given no background in meditation
And a willingness to learn
And no immediate problems breathing through the body's nose
And I am seated or laying down comfortably
And no music is playing
As a meditator
In order to start this process
When I have a purpose in mind
Then I declare it aloud, saying "\$intent".
tl;dr: declare your intent before the first breath
| intent |
|---|
| I am doing this for the whole of humanity. |
| I am doing this for myself. |
| I am doing this for my friends. |
| I am doing this for my family. |
| I am doing this for the readers of this article. |
As a meditator
In order to bring myself into the Now
When I begin
Then I breathe in through the body's nose until I cannot anymore
Then I pause for a moment
Then I exhale through the body's mouth until I cannot anymore
Then I pause for a moment
Then I continue for two to four measures
Avoid the temptation to visualize, think or feel anything. Just let it happen without comment. The first pause is known as the I AM and the second is known as the WE ARE. Continue for as long as your gut says.
As a meditator In order to consolidate things
When I notice things bubble up
Then I take a fresh look at them
And decide what I want to do with them
Then I perform \$action
Then I repeat this for a few minutes
Then I use my intuition to guide
Again the numbers are not hard; please play with them and see what works best for you.
| action |
|---|
| simple awareness and acceptance |
| loving-kindness (metta) |
| conflict resolution techniques |
| appreciation |
| compassion |
| forgiveness |
| humility |
| valor |
| understanding |
As a meditator
In order to perform a Quantum Pause session
Given I have a comfortable space
And I have some time to myself
Then I start with the declarative purpose
Then I do 2-4 measures of the breathing cycle
Then I consolidate
Then I repeat the breathing cycle and consolidation a few times
Then I thank the session for happening
Then I end it