Not Difficult, Just Different: Micro-Practice For Curiosity

Transform resistance into wonder with this 5-minute practice that reframes challenging experiences through curious eyes. Designed for the middle of everyday life—though repeatable for longer sessions—it's perfect for new routines, difficult conversations, or any change that feels overwhelming. Third in the 8 mindfulness skills series, this practice builds on awareness and compassion to cultivate open curiosity.
When you explore the direct embodied experience of what feels difficult, you may discover these are simply unfamiliar sensations your brain labels as "hard." What if you could realign with your intentions and move through the discomfort with curiosity? This practice helps you:
- Notice resistance without pushing or pulling
- Reframe challenges as opportunities to grow
- Break overwhelming tasks into manageable steps
- Approach change with wonder instead of worry

This is part of the award-winning "Return to Mindfulness" book.

Transcript

Mantra for the day.

Not difficult,

Just different.

The invitation today is to bring wonder and care in difficult situations.

So we are wired to resist change.

Change can be perceived as a threat to our survival,

And we view it as a discomfort,

Something to be avoided.

If we notice our direct experience with curiosity,

We may discover that it's not difficult,

Just different.

So return to this mindful curiosity reminder to look at your difficult experiences,

Such as a new exercise routine,

A challenging project,

Or big changes in your community with wonder and care.

So let's try this together.

Think of something you're planning to do that is new to you.

Maybe like adopting a new technology,

A new habit,

Having a difficult conversation.

And as always,

Let's begin by returning to this present moment of experiencing your breath moving in and out of your body.

Finding one place to focus your attention,

To stabilize your attention could be your breath in the region of the nostrils,

Your chest,

Or your abdomen.

Inviting your mind and your body to be here with your breath in that one place in your body.

So giving your full care and attention to your breath,

Experiencing it fully,

Directly in your body in this moment.

And when you feel your mind is stabilized,

Inviting that situation,

That new project or technology habit that feels a little difficult,

Just thinking about it.

And noticing how that feels in the body,

Maybe a tightness immediately experienced in your body,

Your chest,

Your breath shifts,

And inviting that spaciousness in your mind and body with your each in-breath.

And a softening of any resistance as you exhale.

And noticing any labels that your mind is giving to these sensations.

Oh,

This feels hard,

It's too difficult.

It's uncomfortable.

And return to your direct experience in the body,

Free from the labels.

What does hard or difficult feel like in the body?

Maybe it's a change in your breath,

A tightening in your chest or your belly,

Or maybe your heart is beating faster.

So just recognizing what's happening within you in this moment without any judgments.

And taking a moment now to listen within.

Can you see that your brain is viewing this difficult,

What's difficult,

Is just unfamiliar?

And what if this difficult,

What is experienced as difficult is simply an opportunity to grow,

To have fun,

Maybe to learn something new,

Or even just to gain clarity.

So listening within to your intention for what is possible for you,

For your growth that's aligned with your intentions.

And if it still feels overwhelming,

Maybe break things down into manageable chunks.

And before you begin new or difficult activities today,

Just reminding yourself,

Not difficult,

Just different,

And see what happens.