Mastering the Sacred Pause

Tracy Astle
3 days ago
2 min read

A simple practice to help you stop reacting on autopilot and start responding with calm, clarity, and grace.

If you’ve ever found yourself reacting in the moment—snapping at someone, stress-eating, overthinking a decision, or agreeing to something you didn’t really want to do—you already know how powerful emotions and impulses can be.

That’s where something I call The Sacred Pause comes in.

It’s a simple idea I first introduced in my Stop Emotional Eating guide, but it’s useful far beyond food. The Sacred Pause is that small but powerful moment between the urge and the action—the breath of space where awareness and grace can enter.

What Happens in the Sacred Pause

When you practice pausing before reacting, you step out of autopilot and into choice.

Instead of letting your emotions or habits run the show, you give yourself permission to ask:

What am I really feeling right now?
What do I truly need in this moment?
How can I respond in a way that aligns with who I want to be?

That tiny pause—just a few seconds—creates an opportunity for peace, presence, and power.

Beyond Emotional Eating

Yes, the Sacred Pause helps when you feel the pull toward emotional eating. But it also helps when:

You’re about to fire off a frustrated text.
You feel pressure to say “yes” when your heart is saying “no.”
You’re tempted to scroll, shop, or stay busy to avoid discomfort.
You feel overwhelmed and just want to escape.

In all of these moments, a Sacred Pause gives your heart space to catch up with your body. It invites God into the gap.

How to Practice It

Start small. The next time you feel that surge of emotion—whether it’s stress, irritation, or boredom—try this:

Breathe. Take one slow, intentional breath.
Name it. Silently name what you’re feeling.
Notice. Ask yourself, “What’s happening beneath this feeling?”
Decide. Choose your next step from a place of calm instead of compulsion.

It’s not about doing it perfectly. It’s about noticing that moment when you could pause—and taking it just once. That’s where transformation begins.

A Sacred Practice for Everyday Life

The more you practice pausing, the more natural it becomes. You start to catch yourself before reacting. You listen a little longer. You trust yourself more.

The Sacred Pause isn’t just about managing impulses—it’s about creating a life that’s thoughtful, grounded, and grace-filled.

And yes, sometimes that pause is all it takes to hear God whisper, “You’re okay. Let’s choose peace.”

✨ If you’d like to learn more about using The Sacred Pause to calm emotional eating—and discover what’s really going on beneath your cravings—email me or click HERE for a simple 3-step plan to Stop Emotional Eating Before it Starts.

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If you’d like to learn more about this topic, click HERE to book a chat with me, or follow me on Facebook @Nourishing Body & Soul or on Instagram @tlastle.nourishingbodyandsoul