Take a moment to ground yourself in your body.
Observe how your breath is moving your body here and now.
Allow your breathing to become longer.
Allow your breathing to become slower and even.
Now let's practice the ROAR method on the emotions you may be experiencing as a result of receiving critical feedback.
ROAR stands for Recognize,
Observe,
Accept and Release.
Begin by recognizing the emotions that are present in you here and now.
And label each emotion.
For example,
If you're feeling frustration,
You can label it as frustration is here.
If you're feeling anger,
You can label it as anger is here.
We say anger is here rather than I am angry because there's no need to identify yourself with the emotions,
But just to label them in a way that you got some space.
Now observe how this emotion plays in your body.
Where is this emotion in your body?
Observe those sensations with a curious mind.
We are now focusing on the sensations in the body that represent that emotion.
Notice if there is a sense of heat or coolness.
Notice if those sensations are throbbing or stationary.
Notice if they are shallow or deep.
Notice if they are focused or spread out.
And now bring the energy of acceptance toward these sensations.
Let them be whatever they are.
The difficult emotion that you may be experiencing in this moment is just this,
Sensations in your body.
And if you allow yourself to accept them,
To let them be there as they are without needing to push them away,
Then it's okay.
They are just sensations.
And now imagine that you're breathing in and out through those sensations in your body.
So if the sensations are in your shoulder,
In the shape of some contraction,
Some heat in your shoulders,
Then you imagine as if you're breathing in and out through your shoulders.
And every time that you breathe out,
Imagine that you are releasing those sensations,
Dissipating that emotion.
Now that you have processed these emotions with the ROAR method,
It's time to go through a mindset shift.
If there was any sense of aggression in the feedback,
Realize that it's about them,
Not you.
It's about their inability to give constructive feedback in a helpful way.
It's not about you.
It is their anger,
Their lack of refinement and awareness.
So release any sense of guilt or shame or defensiveness that might have come.
It's not about you.
It's about the person who needs it.
That is the mindset shift.
Gratitude because every feedback is an opportunity for growth.
Whether that feedback was given in a skillful way or unskillful way,
For you it's still an opportunity for growth.
So see if you can receive it with gratitude,
Considering this bigger picture.
The second element is awareness.
Treat the feedback itself as a teacher pointing you where you need to look.
Consider the points of growth for you.
And finally,
Intention.
Make a resolution to improve on that area and think what might be your first step.
These three elements,
Gratitude,
Awareness and intention,
Are a powerful self-reflection framework,
Part of this system of mindful self-discipline.
Consider practicing them as a quick journaling exercise every night.
You can do that by reflecting on what went well in your day,
Gratitude,
Reflecting on the points that need improvement,
Awareness and deciding to do better tomorrow,
Intention.
Thank you.
