Week 4 – Awareness of Reactivity
Notice moments of automatic response, and gently create space to pause. Key shift: seeing automatic reactions
Meditative Practice
Interrupting the moment returning to Self
Practice daily, alternating Mindful Yoga with a Sitting Meditation.
Mindful Yoga
Thich Nhat Hanh
https://youtu.be/4mz-dJFkmrk8
Sitting Meditation
Manoj Dias
https://youtu.be/mpZi6Ln-uN0?si=1RVnZ_ajsdVS9rLN
Thich Nhat Hanh
https://youtu.be/aPbGeNi7Rj8?si=149gEiPmV9cmsux_
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Just let your experience be your experience.
Applied Awareness
STOP Practice (One-Minute of Breathing Space)
At least once each day, pause during a routine moment.
For example, waiting, entering or leaving a space, or during a transition.
Step out of automatic patterns.
Reconnect to the present moment.
STOP PRACTICE
Notice moments of automatic response and gently create space to pause.
The STOP practice offers a simple way to step out of autopilot and return to the present moment. It creates a pause between impulse and action, helping you respond with greater awareness and intention, especially during stressful situations. The next time you notice yourself beginning to react automatically, gently remember to remember the STOP image.
Take a one-minute breathing pause.
S — Stop
Pause and notice what is happening right now.
What is your experience?
Thoughts…
Feelings…
Sensations…
Allow what is here, without needing to change it.
T — Take a Breath
Bring your attention to your breathing.
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
Let the breath anchor you in the present moment.
O — Open and Observe
Expand your awareness.
Notice your body…
your posture…
your surroundings…
Simply observing, without judgment.
P — Proceed
Continue with awareness.
Allow space between impulse and action.
Reflection
After your meditation or at the end of the day, take a few moments to journal:
What was the situation? Where were you? What were you doing?
What did you notice when you paused?
What changed, if anything, after using STOP?
What did you learn about your patterns or reactions?
What are you noticing now as you reflect?