PLAN: Pause, Lean In, Allow, Need

A four-step process for when you're feeling overwhelmed.

1. PAUSE take a few deep breaths and be PRESENT (noticing helps you to manage the situation mindfully).
2. LEAN IN and LABEL. Explore your experience fully (what sensations, thoughts, emotions, urges can you notice).
3. ALLOW. Instead of resisting uncomfortable thoughts, feelings and sensations allow them to be there and be more curious. The moment you give your feelings space (without resisting, suppressing, denying, or feeding them) they often dissipate.
4. NEED. Look after yourself in times of overwhelm. Ask yourself, "what do I need right now? How can I best look after myself? What action will I take, or not take?"

Reviews

This is so helpful! I’m definitely going to be using this acronym to remember this, thank you so much. Would love a longer, guided version with the space/silence to consider the questions. Going to find some music to guide myself through this now but you have such a soothing, reassuring voice and energy it would be great! 🥰

It was fantastic. Very thankful for the guided meditation...

I've taken this practice into my life and find it helpful both professionally and personally. It is a game changer. Thank you for this clear guidance.

Excellent description of the model, clearly articulated and explained. Bookmarking this to share with others. Thank you for sharing this with me and the world. I see the light in you. 🤲❤️🤲