4.8

Corso di 10 giorni

Learn To Respond Without Reactivity

Di Charles Freligh

Cosa imparerai

This course is designed to help you to reduce the ways that you respond reactively, whether it be with anxiety, anger, sadness, frustration, stress. These emotions can distract you from how you really want to be as a person – in relationships, at work, at play. Together, we will learn to install the “pause button,” allowing us to cutivate greater presence and respond with intention instead of reactivity. Over the next 10 days you will develop a conceptual and practical understanding of the life-changing impact of the ability to pause and will learn how to apply this to the ways you habitually react. This course offers a combination of engaging meditative exercises, conceptual lessons, and insights from Charles' experience as a long-time meditator and practitioner of psychotherapy.

Charles Freligh

Minneapolis, MN, USA

Charles Freligh is a psychotherapist and psychology instructor, in the final year of his doctoral training, as well as a long-time meditation practitioner. Charles has experience leading in-person and online mindfulness and meditation courses for a variety of audiences including college students, military personnel, athletes, and the general...

Lezione 1

Pressing Play On Life

In today's lesson Charles will explain the concept of the pause and play metaphor and show us two key reasons why pausing is essentially a superpower. Together, we will also explore the concept of “Internal Friction” and undergo an exercise experimenting with empty space.

Lezione 2

Curiosity Vs. Interpretation

In today's lesson you will be introduced to a meditation entitled 'Noticing the Train' and we will discuss how words and concepts limit our experience. We will also discuss the difference between curiosity and interpretation and come to understand how pausing can help us to stop dwelling on the past and come back to what’s happening now..the only time we actually ever have.

Lezione 3

Allowing The Mind To Settle

In today's lesson Charles will offer a personal example of how this practice has impacted his experience of anxiety. He explains that sometimes you need to press Pause first in order to be able to just press Play. We will also explore the concept of concentration and practice a mental noting exercise.

Lezione 4

Doing & Being

In today's lesson we discuss the experiential modes of Doing and Being. We live in a society of constant Doing, making it increasingly easy to forget the Being mode. We will explore how the Being mode creates space between what happens in life and your reaction to it and how we can use this in our favour.

Lezione 5

Just Practice - The Power Of Conditioning

Today, we uncover the importance of practice and of your experiential understanding, drawing on Aristotle's words “we are what we repeatedly do.” By installing new programming to replace your old programming you are planting the seeds of intention for positive and lasting change.

Lezione 6

Identifying A Pause Anchor

In today's lesson we will practice an exercise designed to help us 'find our feet'. We will look at how to identify a pause anchor, discuss an array of examples, and learn how to use them to extend your practice when you feel most stressed, anxious, or angry, etc. (i.e., reactive).

Lezione 7

Pockets Of Experience

Today we will explore the Second Arrow metaphor (a conceptual anchor) and undertake a practical exercise using your identified anchor. We will come to understand the importance of allowing ourselves to fully experience the newness and novelty of what is always around us. This will allow us to open up to more meaningful relationships, enhance our performance at work, and reduce procrastination.

Lezione 8

Communication – Matching Meaning

Today we will learn how to apply the pause button to interpersonal relationships and practice a meditation exercise titled Feeling the Connection to Others. We will discuss how to interact with others in a meaningful and productive way and let go of self-consciousness in communication.

Lezione 9

Mindfulness Is No-Thing

In today's lesson we will discuss the concept of 'mindfulness', exploring how it has somewhat become a buzzword and how many of us try to be “good at” mindfulness. Charles will offer us a short story from the Zen tradition: Empty Your Cup and we will learn how to use mindfulness practice to gain greater perspective and clarity on our lives.

Lezione 10

Letting Go of the Meditator & Maintaining Everyday Practice

In today's lesson we will undergo an intense breathing exercise to ground us into the present moment. Charles will then explore the importance of creating a daily environment and routine that enhances your practice rather than hinders it and how your practice can help you to live more fully. “To live is the rarest thing in the world. Most people exist, that is all.” – Oscar Wilde

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4.84

3325

Dimitri

February 6, 2026

Great sound accompaniment and taking care of your surroundings is very important!

Tracey

January 7, 2026

Thoroughly enjoyed this learning 🩷 I find myself pausing more throughout my day and slowing down. I loved the quotes, analogies and stories shared. I will definitely revisit this course. So worth while and clearly articulated - wonderful!

Kathleen

December 17, 2025

Well planned and delivered course with information that helps clarify existing reaction patterns and practices to make lasting conscious changes. A good course to do over and over.

Jessica

December 15, 2025

This course is a game changer! I am already seeing the benefits of implementing the train analogy in my life. I am going to take this course again. So many helpful ideas to learn to pause before reacting. Love the concept of putting my best self forward in the world and causing a ripple effect. Thank you 😊

December 10, 2025

✨Thank you very much for creating and sharing this wonderful course. I truly hope there will be a continuation in the future. Being and living is indeed an art, and your course beautifully captures that.✨

Lynda

November 5, 2025

Did your 83 day course of the Tao Te Cheng just prior to this course, this course felt very complementary to the Tao course. Very powerful for me, helping me with quieting my mind and being present. Grateful

Cathy

November 1, 2025

This course give step by step guidance on how to reduce reactivity in your life using Zen based strategies. Charles uses a variety of his experiences, other people’s thoughts, and thoughtful techniques to help you create a toolbox if you will, to give yourself a chance to live in the present moment. I have found this course very useful and will...

Naomi

October 21, 2025

Terrific, helpful, friendly course on installing mental “pause” button.

Stefanie

September 29, 2025

This has been my favorite course. Your calming voice and guidance are exactly what I need. I have ADHD and anxiety and I am always seeking more ways to just be. Reminding myself to pause is a great way to start.

Dria

September 26, 2025

Relevant and easy to follow along. Just over the last few days I feel a change already and I’m excited about the implementation of these practices in my future.

Lisa

September 11, 2025

Helps a lot in giving you the confidence to start pausing

Raychel

July 13, 2025

Thank you for this course, Charles. Setting down my cup of water. Pressing play.

Mindy

June 25, 2025

Amazing course!! I have struggled with impulsivity for many years. I ysearched for resources to help me manage impulsive tendencies, which have controlled my life in many ways. This course resonated with me and in the short 10 days I have learned the value of pushing the pause button. Redirecting with the use of a train platform has been...

Kassi

June 1, 2025

Charles’ approach is reminiscent of trying 100% flax linen sheets for the first time. You immediately sense familiarity, as if you’ve known him your whole life, unrivalled softness, but at the same time a strength that makes you feel safe and cared for, and a voice so cosy that you never want to leave. It actually doesn’t matter what Charles is...

Elias

May 16, 2025

Another aqesome course from Charles. This helped me a lot to choose how to react to life

Susan

May 14, 2025

This isn’t the first excellent course of yours I have done, but it has been the most impactful. Your lessons and your thoughtful use of imagery, quotes, and stories have opened my eyes to concepts that have previously remained illusive to me (you have wiped my glasses clean 😉) I have been very reactionary for a long time, and so I have often...

David

May 9, 2025

I'm using the train in the platform technique to help me calm my thoughts.

Ingrid

April 19, 2025

I had so many insights during these lessons! I will definitely repeat the course. 🍀 Thank you for your gentle guidance, I’m really grateful for all you’ve shared. 🙏 Wishing your journey keeps unfolding beautifully.

Lisa

April 10, 2025

Gracias Charles! A steady, calming, insightful voice to listen to each morning and help me get back into a mediation practice. Thank you 🙏

Katy

April 5, 2025

This was an interesting course. It wasn't exactly what I expected. But I learned a great deal and I found very useful insights

Learn To Respond Without Reactivity

Charles Freligh

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