WHAT I'M PRACTICING
Learning to Respond, Not React - Tara Brach. There is a profound difference between reacting impulsively and responding mindfully. Our habitual reactions often stem from deep-seated fears and conditioning, leading to unnecessary suffering for ourselves and others.
By cultivating mindfulness and compassion, we can create a space between stimulus and response, allowing us to choose actions that align with our true intentions and values. Here is a process that may help:
Step 1: Recognize the Trigger
Notice when something stirs a strong emotional reaction in you.
It could be an external event (someone’s words or actions) or an internal thought or feeling.
The key is awareness — catching yourself before reacting impulsively.
Step 2: Pause and Breathe
Before saying or doing anything, pause — even for just a second.
Take a slow, deep breath. This helps create a space between the stimulus and your response.
If possible, physically step back or shift your focus for a moment.
Step 3: Check in with Yourself
What am I feeling right now? (Anger, frustration, fear, sadness?)
Where do I feel it in my body? (Tension in the chest, tight jaw, clenched fists?)
What story am I telling myself about this situation?
Step 4: Reframe the Situation with Compassion
Instead of assuming the worst, ask: Could there be another perspective?
Is this person suffering too?
What response aligns with my values?
Step 5: Choose a Wise Response
If needed, take more time before replying.
Speak with clarity and kindness rather than defensiveness.
If emotions are too strong, express a need for space and return later.
Step 6: Reflect and Learn
Did pausing help?
How did my response align with who I want to be?
What can I do differently next time?
This process isn’t about suppressing emotions, but about creating space to choose a response that aligns with awareness, kindness, and authenticity. The more you practice, the more natural it becomes. :)
Cheers to Space and Your Response,
Charity L.