Mindfulness and meditation is a great tool to help regulate your nervous system and stay more grounded in your everyday life.

Mind the Gap: Embracing the Spaces in Our Lives

If you’ve ever traveled to London, chances are you’ve heard the phrase “mind the gap” repeatedly. It’s a reminder to be aware of the open space between the subway platform and the train. This phrase is everywhere in the city—stenciled on the platform floor, printed on t-shirts and mugs, and often joked about. It’s become an iconic part of London culture.

But what if we could take this simple, everyday reminder and apply it to our own lives? What if we could learn to “mind the gap” not just while traveling but in the spaces of our day-to-day routines? Let’s explore how embracing these pauses can help us cultivate a life of gentleness and awareness.

Bringing Gentleness to Meditation

A few weeks ago, during a meditation group session, this idea of “mind the gap” came up in a new light. We were discussing the importance of bringing gentleness to our meditation practice and how this approach can extend into our everyday lives. We spoke about slowing down, taking pauses, breathing deeply, and allowing ourselves to simply “be.”

Of course, this can be easier said than done. In a world that values productivity and busyness, it’s challenging to find the space to pause. Even when we try to relax, our minds often continue to race. Our internal tendency to stay in motion, both physically and mentally, is a habit ingrained in us from an early age.

The Pressure to Be “More”

From childhood, many of us are taught that we must achieve, progress, and succeed. “More, better, faster” becomes the underlying motto of our lives. Wanting to improve is not inherently bad. The challenge lies in the mindset of “never enough,” which many of us internalize. When this feeling drives our actions, it can lead to an unhealthy relationship with ourselves, others, and the world.

This relentless pursuit of more creates internal stress and contraction. It manifests as physical tension, emotional distress, and mental exhaustion. It also damages relationships and fosters an underlying sense of “I’m not ok.” Living from this place is limiting and exhausting.

Finding the Space: “Mind the Gap” in Everyday Life

So, how can we find the space—the “gap”? How can we pause amidst the chaos of our fast-paced lives? Meditation is certainly one way, but there are countless other opportunities built into our day-to-day routines. By becoming more aware and attentive, we can begin to embrace these gaps, even in the smallest moments.

Here are a few simple opportunities to “mind the gap” throughout your day:

1. Waking Up

When you first wake up, take a few conscious breaths before jumping out of bed. This pause is a great moment to express gratitude for a new day and set an intention for how you want to show up. Consider the qualities you want to embody throughout the day.

2. Breathing

The breath itself is a beautiful example of spaciousness. There’s a natural pause between each inhale and exhale. Try taking three deep breaths and bring your awareness to the space between each breath. This simple practice can help you reconnect with the present moment.

3. Between Activities

Throughout your day, there are moments of transition between one activity and the next. Whether it’s finishing up an email or completing a task, take a moment to pause and reflect before diving into the next thing. These small gaps provide a chance to reset.

4. You Are Here

Before you drive off in your car or step into a meeting, take a moment to pause. Take three deep breaths before you hit the road or before you enter a new space. It’s a way to center yourself and approach the next moment with a clearer mind.

5. Stop Signs and Traffic Lights

Traffic signals and stop signs are built-in reminders to pause. Rather than rushing through them, use these moments to check in with your breath and simply stop for a moment. It’s a brief opportunity to disconnect from the frantic pace and ground yourself.

6. Waiting

Waiting in line or for an appointment is often seen as a waste of time. But instead of fidgeting or mentally checking out, use this time to pause. Focus on your breath, relax your shoulders, and embrace the space. These moments of waiting are a chance to practice presence.

The Softness of Space

Psychologist John Welwood once said, “There is nothing softer than space.” By learning to embrace the natural pauses and transitions in our daily life, we are cultivating a gentler attitude toward ourselves. The more we practice noticing and settling into these gaps, the more we open ourselves to the fullness of life—both internally and externally.

The softness of space can be incredibly powerful. It can help us soften our hearts, quiet our minds, and release the tension we carry throughout the day. In turn, this practice of mindfulness and gentleness can transform how we engage with ourselves, others, and the world around us.

So, the next time you hear “mind the gap,” take it as a reminder not just for your commute but for every moment of your life. Embrace the spaces, the pauses, and the gentle gaps in your day—they can offer profound moments of peace and clarity.