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  • PERSONAL WELLBEING

    Content, courses, community, and resources to help you heal, grow, and thrive.

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    Learn how to reduce stress and nurture resilience to enhance contentment at home and at work.

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    Real solutions for burnout and compassion fatigue. Online and in-person training available. Conferences. Webinars.

Welcome from Kim Colegrove

Author and founder of Pause First Academy

In 2014, I lost my husband to suicide after his 30-year law enforcement career. That devastating tragedy motivated me to educate myself about the mental and emotional toll of service-related stress and trauma. I eventually stepped out of my role in corporate wellness, and began focusing on trauma-exposed professionals. I started by writing Mindfulness for Warriors, combining my story of losing my husband with the voices of veterans and first responders who bravely shared their struggles and their healing journeys. That book led to the creation of Pause First Academy—a place where trauma-exposed professionals can access practical, approachable tools for stress relief, nervous system regulation, and resilience-building. Today, I offer training, support, and community for the people who take care of everyone else. If you’re one of them, I created this space for you.

AGENCIES & ORGANIZATIONS

Contact us for more information about in-person, in-service training, conference keynotes and breakout sessions, and webinars. *Ask about the in-person version of LEARN to PAUSE, Kim's signature course.

[email protected]

TESTIMONIALS

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I learned so much!

Jo Swensson, Law Enforcement Educator, Owner of Olivia-Bell Holistics

I took the 21-Day meditation course from Kim and I learned so much! Up until that point I'd only been doing guided meditation here and there because I wasn't really sure how to do it on my own. Kim broke it down into easy to follow steps, boosted my confidence and took the unknown out of the practice. Now I have a daily meditation practice that I feel confident about and look forward to.

Enjoy the grounded, approachable style

Kenny Schroeder

Kim's meditation practice has been a powerful part of my wellness journey. I genuinely enjoy her grounded, approachable style and the way she meets everyone exactly where they are, whether they're new to meditation or are carrying deep emotional weight. As a first responder, having tools like this to stay centered is essential, and Kim makes meditation not only accessible, but something I truly look forward to. She creates space for healing, and that means everything to me.

I learned I CAN meditate!

Glenda Pratt - Department of Corrections

Pause First Academy has taught me that I can indeed meditate. My mind tends to race all the time, and I felt that there was no way to shut it off. I learned through taking courses through the academy, that I can indeed learn to let those thought go and just drift by. Thank you Kim Colegrove and Pause First!

Amazing training

Erica Lopez, MSW, LSW - Police Social Worker

"Thank you for an amazing training! I learned a lot from it and took many new resources with me that I will definitely use and pass along to the officers at my agency."

A new and healthier life

Randy Beaton - Fire/EMS

Let me say that the Pause First Academy is a valuable and useful tool that I have made great use of. As a recently retired first responder, with 21 years experience/exposure in the role of firefighter/AEMT, I find the material offered extremely helpful in building and maintaining skills of resilience. Having said that, I have been able to process my own PTSD diagnosis and take steps towards a new and healthier life. Many thanks to you all.

Making a difference

Jennifer Shevey - Law Enforcement

I had the opportunity to meet Kim at a training and was so impressed by her story and passion behind her mission. She is making a difference in the first line, boots to the ground, first responders that struggle. Many struggle in silence and either don't know how to ask for help, or believe that asking for help is a sign of weakness. I love that the training teaches a group of officers how we can make a difference and then provides us the tools to make it happen. We can then not only help those in need, but teach others to help people.

William B., Military Veteran

Kim is a warrior of the internal plane. She can provide you with proven, effective, science-backed tools to promote greater internal strength and contentment, and I would urge you to take that first step. Doing so is the best thing I've ever done for myself and my family.

ALL PRODUCTS

I believe healing, support, and education should be accessible and affordable—not a luxury. Explore standalone courses or save money by choosing a value bundle that fits your needs and budget.

What people are saying about my signature course, Learn to Pause

"I was worried this course would be too "woo-woo'" or warm and fuzzy for me. I loved this course! I'm so happy I attended this session."

"This was a much-needed session. I appreciated the science and evidence around the need for the practices that Kim taught. I am very inspired to make this a priority in my life."

"Great presentation. A well needed reminder to take time for ourselves. Also, easy techniques to do anytime."

"This was an awesome session and provided additional tools and techniques for me to continue my practice of self-care. I enjoyed connecting with Kim and sharing experiences."

"I thought she was a very good instructor. I appreciated her sharing her story and why this is so important to her."

Start Here: Standalone Courses

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Free Resources and Tools

Support without spending.