LA.
My name is Mark Rowland.
Thank you so much for joining me for this meditation.
Find a comfortable position.
Allowing your body to settle in whatever way feels natural for you today.
You can close your eyes or simply lower your gaze.
Begin by noticing that for these next few minutes now there is nowhere else you need to be.
Nothing you need to answer.
No conversation you need to have,
Just this moment.
Take a slow breath in.
.
.
And let the breath leave you easily.
Another gentle breath in.
And a longer breath out.
Now allow your breathing to return to its own natural,
Comfortable rhythm.
And as you settle here.
Bring to mind.
A simple idea.
Between what happens and what we do next.
There can be a pause.
Sometimes that pause is.
Only a breath.
Sometimes only for a few seconds.
Yet each small pause.
Has the power to change the direction of the moment.
Much of the time.
Reacting happens quickly.
A common lands badly.
A message irritates us.
Someone's tone just catches us at the wrong moment.
And before we really understand what we're feeling.
We find ourselves already preparing an answer.
As the body tightens and mind speeds up.
Words can arrive quickly to us.
There is no need to judge that response.
Reaction is all part of being human.
Our minds and bodies are constantly trying to protect us.
Usually faster than conscious thought.
Can catch up.
What we can practice is recognising that moment a little bit earlier.
So,
For the next few breaths.
Simply practice the pause.
Breathing in.
.
.
Breathing out.
And again breathing in,
Breathing helps.
Imagine that one breath creating a little more room inside you.
Room to notice.
Room to feel and to choose.
You might gently bring to mind a recent moment when you felt irritated,
Frustrated,
Defensive or impatient.
Choose an ordinary moment rather than anything deeply upsetting for you.
Perhaps a conversation that stayed with you for a while afterwards.
You don't need to replay the whole event,
Just notice the moment when you felt yourself becoming activated.
And imagine meeting that moment again.
With a little bit more awareness before answering.
Feel your feet.
Notice your breathing.
Notice what is happening inside your body.
There may be warmth in the face.
A tightness through the chest or a feeling in the stomach.
Even energy gathering around the jaw and shoulder area.
You don't need to get rid of any of those sensations.
Simply recognising them can become a signal.
I am reacting right now.
And once you recognise that signal.
Give yourself one breath.
One breath before replying.
You might quietly ask yourself.
What response will i feel comfortable with later?
Question can change the focus.
Instead of following the first rush of emotion.
You can begin choosing what happens next.
And responding does not always mean finding the perfect words.
Sometimes.
The very wisest response is saying very little.
Sometimes it is asking for a moment.
Sometimes it is deciding that a conversation can continue later.
Sometimes it is speaking clearly.
Once the first intensity has passed.
For now.
Return to your breath.
Feel the inhale arriving,
Feel the exhale leaving.
Imagine this pause becoming familiar.
A small space you can return to during your day.
Someone says something that irritates you,
Pause.
A message appears and you immediately want to reply.
Pause.
You notice yourself.
Becoming defensive.
Pause.
One breath.
Feel your body.
Give your mind a moment to catch up.
Responding doesn't require you to suppress what you feel.
Anger.
Can still be there.
Frustration can still be there.
Disappointment can still be there.
The practices allowing those feelings to inform you.
Without immediately allowing them to speak for you.
And there will be some times when you react.
There will be words you wish you had phrased differently,
Moments when the pause arrives five minutes too late.
But that awareness still matters.
Each time you notice you are strengthening the ability to notice sooner next time.
Take another slow breath in.
And breathe out.
You might like to quietly repeat the following.
I can give myself a moment.
I don't have to answer.
Immediately.
I can choose how I respond.
And allow those words to settle.
Without needing to force them into memory.
The next time you feel that familiar rush of reaction.
Your practice can be very simple.
Pause.
Breathe.
Notice.
And then respond.
Now begin bringing your awareness back to the room around you.
Noticing the surface beneath you.
Sounds nearby.
Temperature or the air against your skin.
Moving your fingers gently and perhaps roll your shoulders if that's comfortable for you and move your feet and toes.
And when you're ready,
Allowing your eyes to open.
Take this practice with you into the rest of your day.
You won't need a long silence to create a different response.
Sometimes one conscious breath.
Is enough.
Thank you so much for joining me for this meditation.
Have a beautiful rest of your day.
Go in peace.
Namaste.
