Mini-Meditation: Handling Our Reactivity During Difficult Situations

Viktor E. Frankl said, “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."

That space sometimes seems so short. Often we respond in ways we later regret. The aim of this exercise is to help us deal with our reactivity during these situations, using our breath and compassionate inner talk. Don’t give up if this does not work the first time. With practice, you will be able to catch that space on time.

Transcript

Keep your eyes open or closed as you feel more comfortable.

Come into your body,

Become aware of your breathing.

Take four slow,

Deep,

Luxurious breaths.

Feel the air coming in and going out.

At the same time,

Gently talk to yourself,

Using phrases to help you stay calm.

Make your phrases powerful,

Visualizing them and feeling them.

Slowly and deeply breathe in.

May I keep open.

Visualize and feel your chest and heart opening.

Slowly breathe out.

May I keep calm.

Visualize and feel peaceful energy coming to you.

Return to your natural breath.

Observe the sensations in your body.

Feel the air coming in and going out.

May I keep open.

Visualize and feel your chest and heart opening.

May I keep calm.

Return to your natural breath.

Observe the sensations in your body.

Allow them to be there without judgments or remarks.

Notice your face.

Pay special attention to your mouth.

Lower your tongue and relax your lips.

Notice that no words are coming from them.

There is freedom in that silence.

Connect with it and rest in it.

Remember,

You don't need to rush to respond.

Take your time.

Take one more deep breath and come back to the room whenever you feel ready.

Reviews

Loved this short meditation. The body scan was helpful and finding "freedom in the silence" gave me solace.

so calming & helpful. couldn’t help but smile. feeling so much better now, thank you 🙏🏻🤍

Thank you, I really like this short mindful meditation 🙏👍