Pause: Listen In

Today’s 90-second micro-meditation—Notice Sounds—quickly anchors your attention in the here and now. Guided by mindfulness teacher and therapist, Katie Dutcher, each sound becomes a doorway to presence, inviting stillness without needing silence. Katie says, “Listen to the soundscape of this moment as if you are listening to an unfamiliar piece of music that will only be played just this once.” Enjoy!

Tiny pauses to be right here, right now can have big results. Visit and bookmark our library of twenty Take a Moment micro-meditations—all under two minutes long—that make taking mindful pauses as easy as possible. We invite you to "Take a Moment" to find the calm that is always within you.