A Pause That Respects Your Comfort
A pause can be an invitation to notice your surroundings without demanding that you feel calm. Some people prefer stillness; others feel more comfortable moving or keeping their eyes open. Make room for personal choice rather than turning relaxation into another performance standard.
Before a difficult call, notice the chair beneath you and one neutral object in the room. Let breathing remain comfortable. If inward attention increases distress, shift outward or stop. A short pause is a coping option, and ongoing anxiety may need more individualized support.
Research connection
A trial studied structured eight-week mindfulness treatment for anxiety. A brief exercise is not equivalent to that treatment. [1]
Put it into practice
Try thirty seconds of noticing sounds or colors. Ask whether the exercise helped you orient to the present. Keep, modify, or discard it based on your response.
Reference
Practice suggestions are editorial applications; the cited source has not tested this exact exercise.