Your Mind Fully Present - Finding Hope & Faith in the Power of the Pause

The power of perspective.

How One Mindful Minute Can Shift Your Energy, Your Perspective—and Your Day

Hope and faith.

How can you find them in challenging times?

How do we rise above the chaos and tap into our inner power—our clarity, our hope, faith, and trust?

When life feels heavy—filled with a barrage of challenges—it’s easy to feel disconnected from hope and faith.

Stress, grief, and uncertainty can cloud even the clearest skies.

But like clouds, emotions come and go.

They move. They shift. Some are big, some are small—but none of them stay forever.

After all, emotions are energy in motion.

So how do we begin to gently shift those heavy emotions—and the thoughts that often keep them stuck?

We start with the power of the pause.

In the Pause, We Find Clarity

And in that pause—when we breathe—we create space.

Through the breath, we begin to calm the mind and body.

And in that calm, we can hear our inner wisdom.

We tune in to our intuition, our heart… sometimes even receive a message we’ve been too overwhelmed or too rushed to notice.

This pause—this stillness—brings clarity, even amid chaos.

When the mind quiets and the body calms, our thoughts become clearer. And often, we find that hope and faith were there all along—just waiting beneath the noise.

We begin to trust the process a little more.

And yes—sometimes, I’ll admit, I lean on a little blind faith… maybe even a gentle dash of delusion to help me shift out of the spiral.

But at that point, the goal isn’t to have all the answers—it’s to gain awareness.

Awareness of our thoughts, our emotions, and our energy is the beginning.

From there, we don’t need to force change—we simply create space for it.

Awareness opens the door.

And once the door is open, even a single mindful minute can help us step through.

Let this article be a reminder: even in challenging moments, one mindful minute can be your pathway to clarity, hope, faith, and trust.

Honor the Hard Stuff—But Don’t Live There

Once you take the pause—and breathe in and out just a few times—it becomes easier to notice what’s happening inside and around you. You start to become aware of what you’re thinking, what you’re feeling, and how it’s all showing up in your mind and body.

And once you name it, you can work with it. As Dr. Dan Siegel says, “Name it to tame it.”

Simply identifying what you're feeling can help your brain begin to process it.

Naming the emotion activates the prefrontal cortex and helps regulate the nervous system—creating space between you and the feeling.

Let yourself feel the grief. The loss. The anger. The frustration. The confusion.

Whatever is present, let it be real. Let it move through you.

Be aware of it, feel it, name it.

Cry. Sob. Stomp. Scream. Get angry.

Do what you need to do to honor your thoughts, emotions, and feelings.

It’s important to feel it.

It’s important to honor it.

Your thoughts and emotions carry messages.

They are clues. Teachers.

Sometimes, they can even be your badges of strength.

But don’t live in them.

Don’t let those emotions define you.

Don’t let them block you from creating a better future—a calmer, healthier, stronger, more joyful version of you.

One minute of conscious breathing, quiet gratitude, or remembering one joyful moment can begin to settle your nervous system.

Those small acts help your mind, body, and heart to align… and for your perspective to gently shift.

Invite Hope. Lean into Faith.

Hope isn’t always easy to find.

It might not feel like a big, bright sunny day—it may simply be a glimpse of light through the clouds.

But if you look for hope, it is there.

Especially on the hardest days, remember to look for it.

It might show up as a flicker.

A breath.

A quiet thought that says, “Maybe things will work out... and maybe they’ll even work out for the best.”

Faith isn’t about ignoring reality or clinging to false positivity.

It’s about trusting that something meaningful and good is still unfolding—even when you can’t quite see it yet.

And if you can’t even begin to look for that glimpse of light—hope or faith—that’s okay too.

Give yourself grace. Call a friend. Go for a walk.

Or if all else fails, watch your favorite movie or show.

(I’ll be honest—the Hallmark Channel got me through a tough time in my life.)

And if I’m being fully open?

There are moments I call on a little healthy delusion—or, as some might call it, imagination.

Sometimes, letting myself believe—just for a moment—that everything is unfolding in the best possible way is enough to shift my energy, get me unstuck, and help keep me moving forward.

Sometimes, that tiny choice is what gets me through.

And often, things do begin to shift in a better direction.

Let hope and faith be your best friends through life’s messier moments.

They won’t erase the hard things.

But they’ll remind you: you’re not stuck in them forever.

They help you breathe, reset, and gently raise your energy—your vibration—one moment at a time.

What You Feel and Think Now Shapes What Comes Next

The thoughts, emotions, and energy you hold right now are shaping what comes next for you.

You don’t have to feel good all the time. And you’re not supposed to.

You don’t have to always have it all figured out.

But every time you choose presence—every time you pause and breathe—you create the space to shift your energy and thoughts into something new.

You have the power to choose:

A new thought.

A new way of being.

A new moment of calm, clarity, and peace.

If you think in terms of energy and emotion, it helps to remember:

Our inner state affects how we show up—and what we attract.

Models like Dr. David Hawkins’ Scale of Consciousness suggest that lower emotional states like grief, fear, and anger carry a lower vibration, while love, joy, and peace vibrate higher. This scale of consciousness is widely used in spiritual and energy healing circles as a reflective tool for understanding emotional and energetic states.

At the same time, research from the HeartMath Institute shows that emotions like gratitude, compassion, and appreciation help bring the nervous system into a state of coherence—where the heart, brain, and body are in balance. This measurable state of emotional alignment helps reduce stress, boost resilience, and restore a sense of inner calm.

Whether you resonate more with spiritual teachings or scientific research—or both—the message is the same: one mindful minute can begin to shift your energy.

When you’re in the middle of a challenge, try to find just one moment—yes, even a single minute—to tap into love, gratitude, or joy it doesn’t have to be big. But that tiny shift in perspective or vibration can ripple outward—and change everything.

Take the pause.

Take the breath.

Honor the moment—and trust that something beautiful is still ahead.

These Tools Help Kids, Too

These same tools can help your kids, too. Whether it’s a tough test, a rejection, not making the team, or being left out—hope, faith, and trust can gently guide them through.

Remind them that something better may be waiting.

That sometimes, not getting what we want is protection in disguise.

That trust and faith can help them stay open to what’s meant for them.

These moments are powerful lifelong learning opportunities. We can teach them how to identify and name their feelings, take a mindful pause, and shift their perspective—so they begin to see challenges not as roadblocks, but as redirections.

Return to the Present. Return to Hope. Have Faith.

It’s easy to lean into hope, faith, and trust when life is going well.The real work—the hard and heart-centered work—is learning how to find them in the darkest days.

One of the most powerful tools I’ve found is simply returning to the present moment.

That’s why I created this short meditation: to gently guide you back to your breath, your center, and that quiet inner space where hope, faith, and trust still live.It’s a way to connect your mind, body, soul, and spirit and to remember that peace, clarity, and joy are often closer than they seem.

The meditation uses heart-coherent breathing to help you tap into joy and restore balance.

With this practice, you breathe in and out for the same count, creating a steady rhythm that calms your nervous system and brings your heart, mind, and emotions into harmony. This gentle coherence supports clarity, emotional well-being, and a grounded sense of calm.

Even in difficult moments, this kind of breath and presence can help you return to joy.

While we may not be able to control our circumstances, we can choose where we place our attention. When we intentionally seek out what’s good, even a small flicker of light can shine through the dark. Noticing or creating simple moments of joy helps us build resilience. From that steadier ground, our perspective begins to shift—hope becomes more reachable, and faith feels a little closer.

Shifting Into Joy Meditation

You can watch or listen to the Shifting into Joy meditation below at the bottom of this article.

Or, if you prefer just follow the link:

Shifting into Joy Meditation

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My hope is to build something meaningful and supportive here, and I’d love for you to be part of it.

Wishing you a beautiful day and remember to Grab the Happiness!

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How to find moments of joy, even during challenging times.