Responding To Challenge (10 minutes)

Lowering your brain’s fight, flight, freeze response is the key to regulating challenging emotions in high-stress scenarios. This meditation led by Kimiko Bokura explores three steps that will help you get there: pause, reflect, and respond.

Reviews

Very helpful, this was exactly what I needed

Pause, reflect, respond instruction is helpful. Learning how to do so in crisis can be difficult. Appreciate lack of bell at the end.

This is a technique in long form of a short form I discovered for myself. I use reflection, pausing as you identified to move between self nurturing tasks, or from any task to another. A natural gratitude arises for all the good things even within anything unpleasant. This feeling fills the heart and belly with breath. A smile and natural, unforced gratitude. I then find myself moving to the next moments of my life feeling fulfilled. This replaces a deep anguish I would have leaving a self nurturing event like simply moving from the garden into the house. The pause, reflection and then gratitude powered subconscious response is a fantastic substitute. Thank you for recording this process. It's great to see it in the wider world!

Excellent exercise, thank you!

Pausing, reflecting, and then responding is a wonderful tool to use during our challenging times. It will help me to become kinder and braver when asked to step up and help in all types of situations. Thank you to the woman who recorded this, to Insight and to the United Nations. Much love and gratitude to you all.