PAUSE Pack: Present, Aware, Grounded
Mindfulness Skills for Everyday Life
Life moves fast. Many of us spend our days multitasking, rushing from one thing to the next, or getting pulled into thoughts about the past or worries about the future. Over time, it can become difficult to slow down, focus, or fully connect with what is happening in the present moment.
When we move through life on autopilot, emotions, thoughts, urges, and reactions can start to take over before we even realize what is happening.
We may feel overwhelmed, distracted, emotionally exhausted, disconnected, or stuck reacting instead of responding intentionally.
Mindfulness helps us gently slow down and
reconnect with the present moment.
Inside, you’ll learn how to:
- understand what mindfulness is and why it matters
- become more aware of thoughts, emotions, urges, body sensations, and reactions
- recognize when your mind shifts into autopilot, judgment, or emotional overwhelm
- understand the 3 States of Mind: Emotion Mind, Reasonable Mind, and Wise Mind
- practice the WHAT and HOW skills of mindfulness from DBT
- use grounding and sensory-based strategies to reconnect with the present moment
- explore both formal and informal mindfulness practices in everyday life
- build mindfulness into routines, relationships, and daily activities
- use mindfulness to respond more intentionally during difficult emotions
- track mindfulness patterns and create a realistic mindfulness practice that works for you
This PAUSE Pack includes bite-sized lessons, videos, practical strategies, mindfulness activities, reflection prompts, and printable workbook tools to support real-life practice.
Use it on its own, alongside therapy, or as a helpful resource for parents and caregivers wanting to learn the same tools and language.
You do not need to clear your mind or do mindfulness perfectly. You only need to begin noticing, one moment at a time.
PAUSE Pack: Present, Aware, Grounded is a supportive, skills-based resource designed to help you slow down, increase awareness, and reconnect with the present moment. Rooted in Dialectical Behaviour Therapy (DBT), this pack focuses on mindfulness skills that support emotional balance, intentional responding, grounding, and greater connection with yourself and the world around you.
Course curriculum
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1Getting Started
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2Understanding Mindfulness
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3The Foundations of DBT Mindfulness
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4Practicing Mindfulness
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5Understanding Patterns & Reactions
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6Building a Mindfulness Practice
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7Bringing it All Together
