A checklist removes decision-making from the pause itself. Instead of wondering "am I doing this right?" you follow a simple sequence and let your mind relax. The structure is minimal — 10 steps for 10 minutes — so you spend your attention on resting, not on managing the process.
What each phase does
Steps 1–3 (settle): Start the timer and adopt a physical posture that signals the brain it's time to disengage.
Steps 4–6 (breathe and release): Optional slow breathing at 6 breaths/min amplifies the relaxation response. Letting thoughts pass without acting on them reduces residual activation.
Steps 7–8 (body scan): Releasing physical tension mid-pause deepens rest; many people hold tension in the jaw, hands, and forehead without noticing.
Steps 9–10 (close cleanly): A deliberate, unhurried close prevents the abrupt re-entry that cancels most of the benefit. The End-Prompt step turns the pause into a clear intention for what comes next.
Does it matter if I skip steps?
No. The optional steps (breathing, body scan cues) are useful if you have the space, but the core is just: sit, let time pass, close with intention. Use what helps; skip what doesn't.